Last updated on October 4th, 2020 at 03:13 pm
First we had Thor’s hammer as a kettlebell and now it’s time for Wonder Woman’s lasso!
What better to base workouts around than Mjölnir and the Lasso of Truth!?
Yes, I suppose if we got to workout with an upgraded Spidey-suit that would be pretty cool.
That being said, for those of you who don’t know, we’ve been structuring all of our workouts around calisthenics and bodyweight training ever since we published our Ultimate Calisthenics Workout and Guide which is not only the ultimate workout, but also a compilation of resources, scaling, progression and other calisthenics and home-based workouts.
Since then we’ve seen acrobatic heroes, professional gymnasts, and tons of celebrity home based routines.
With that I decided it was time to host a couple workouts that people can do with some limited equipment, even if that meant just some items off of our: Build Your Superhero Home Gym for Under $100!
Wonder Woman Stats:
Height: 6’0
Weight: 130 lbs
Real Name: Diana of Themyscira
Powers: Yes
Weapon: Lasso of Truth
Yes, Wonder Woman IS tall.
But, more importantly, we labeled her weapon (for the first time ever in this article and Thor’s), it will be the primary focus for our workout.
Supergirl and Erza Scarlet were our shortest at 5’5 before Wasp came in at 5’4 and Kale, Anna and Nina Williams matching her there. BUT, now we have Caulifla at 4’8 and Sailor Moon at 4’11! Katana is just behind her at 5’2.
We had Wonder Woman come in standing 6’0 tall, Mockingbird and Hawkgirl at 5’9, Mystique, Miss Martian, and Sonya Blade at 5’10, and Storm 5’11.
But the average height for female celebrities on the site is generally more-so ranging from 5’4-5’6 – and our Black Widow is just above that at 5’7 with Spider-Gwen, Harley Quinn and Poison Ivy at 5’8.
And, the tallest we’d seen before She-Hulk was Starfire at 6’4!
But don’t worry, either way.
Not only are these routines for all shapes and sizes – they also work for both men and women – regardless of the gender of the hero!
Take The SHJ Program Quiz and find the perfect program for YOU.
Wonder Woman Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
Take The Free Workout Placement Quiz and find the best free workout for you.
Wonder Woman Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
Like we did with Thor’s kettlebell workout, we’ll be revolving this research around Wonder Woman’s Lasso of Truth.
Especially considering we have already seen a “regular” Wonder Woman workout before at SHJ; so if you’re looking for that one it’s over there!
We’ll start with a brief bio from Lasso of Truth’s Wiki Fandom page:
The Lasso of Truth is Wonder Woman’s primary tool and weapon; a magical golden lariat that forces anyone captured within it to obey the wielder’s commands and tell the truth.
Wiki goes on to say this about Lasso of Truth during Post Crisis:
The lasso was forged by Hephaestus, the god of metalworking, from the Golden Girdle of Gaea (this girdle was once worn by Antiope, sister of the future Queen Hippolyta). The lasso is completely unbreakable, immutable, and indestructible. It also capable of altering in length, based on the wielder’s needs. Among its powers are the ability to restore lost memories, cast hypnosis, dispel illusions, and protect those held within its circumference from magical attacks. Empowered by the Fires of Hestia, the lasso forces anyone held by it to tell and understand the absolute truth. This power in particular can be very dangerous, as not everyone is capable of facing the truth of their actions stripped bare of excuses. The Amazon Artemis, inexperienced with the use of the lasso, inadvertently drove a man to suicide after tying him in it, and the lasso reduced both Captain Nazi and Ares, God of War, to tearful surrender by revealing to them the truth of their violent actions. Recently, the lasso has been shown to actually transport Diana’s mind into the mind of whoever is tied within it.
When the villain Genocide gained control of the lasso and had it implanted into her body, she used its powers to directly attack her victim’s souls, and was able to bring even powerful and strong-willed opponents like Green Lantern John Stewart low with ease, demonstrating the lasso’s frightening potential as a weapon in the wrong hands.
With Wonder Woman’s strength and speed, the lasso can be used as both an offensive and defensive weapon.
Well, you can go ahead and cut that last line, because we won’t be using it offensively OR defensively.
Unless by offensively you mean offensively attacking your gains…
So get ready to shred with The Lasso of Truth, because we’re coming in hot with a 5 day jump rope plan!
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Wonder Woman Workout Routine
Training Volume:
5 days per week
Explanation:
This is definitely going to be a fat-loss (cutting) routine. It’ll be high intensity and involve both HIIT training and calisthenics work in addition to your Lasso of Truth jump rope. This will be 3 days on, 1 day off, and repeat.
Want To Upgrade This Workout?
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Wonder Woman Workout: Sample Workout Schedule
Monday: Lasso of Truth and Push Ups
Tuesday: HIIT with Lasso of Truth
Wednesday: Lasso of Truth and Pull Ups
Thursday: Off
Friday: HIIT with Lasso of Truth
Saturday: Lasso of Truth and Push Ups
Sunday: HIIT with Lasso of Truth
Off Day then Continue Cycle
Wonder Woman Workout: Lasso of Truth and Push Ups
Warm Up:
Jumping Jacks
2×20
Air Squats
2×10
Lunges
2×10
Push Ups
2×10
Workout:
Complete 5 Rounds with 1 Minute Rest Between Rounds
1 Minute Regular Jump Rope
10 Push Ups
1 Minute Boxer Style Jump Rope
10 Push Ups
1 Minute Regular Jump Rope
10 Push Ups
1 Minute Boxer Style Jump Rope
10 Push Ups
Wonder Woman Workout: HIIT with Lasso of Truth
Warm Up:
Jumping Jacks
2×20
Air Squats
2×10
Lunges
2×10
Push Ups
2×10
Workout:
Complete 3 Rounds with 1 Minute Rest Between Rounds
30 Second Regular Jump Rope
30 Second Run in Place Jump Rope
30 Second Double Unders
30 Second High Knees Jump Rope
30 Second Regular Jump Rope
30 Second Run in Place Jump Rope
30 Second Double Unders
30 Second High Knees Jump Rope
Wonder Woman Workout: Lasso of Truth and Pull Ups
Warm Up:
Jumping Jacks
2×20
Air Squats
2×10
Lunges
2×10
Push Ups
2×10
Workout:
Complete 5 Rounds with 1 Minute Rest Between Rounds
1 Minute Regular Jump Rope
2 Pull Ups
1 Minute Regular Jump Rope
4 Pull Ups
1 Minute Regular Jump Rope
6 Pull Ups
1 Minute Regular Jump Rope
8 Pull Ups
Wonder Woman Workout: HIIT with Lasso of Truth
Warm Up:
Jumping Jacks
2×20
Air Squats
2×10
Lunges
2×10
Push Ups
2×10
Workout:
Complete 3 Rounds with 1 Minute Rest Between Rounds
30 Second Regular Jump Rope
30 Second Run in Place Jump Rope
30 Second Double Unders
30 Second High Knees Jump Rope
30 Second Regular Jump Rope
30 Second Run in Place Jump Rope
30 Second Double Unders
30 Second High Knees Jump Rope
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