{"id":655205,"date":"2026-10-23T22:26:17","date_gmt":"2026-10-23T22:26:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/655205\/"},"modified":"2026-10-23T22:26:17","modified_gmt":"2026-10-23T22:26:17","slug":"lynda-carters-wonder-woman-workout-method-6-moves-you-can-use-to-build-real-world-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/655205\/","title":{"rendered":"Lynda Carter’s Wonder Woman workout method \u2013 6 moves you can use to build real-world strength"},"content":{"rendered":"

Few roles are as iconic as Lynda Carter in Wonder Woman.<\/p>\n

Naturally, playing a superhero calls for a certain level of fitness, and Lynda was certainly fighting fit.<\/p>\n

\u2018I exercise a half hour each day and alternate between swimming, biking, dancing, floor exercises and working with weights,\u2019 the actor told Cosmopolitan in 1980, according to Wonderland Site<\/a>.<\/p>\n

\u2018Then every other day I also jog or play tennis. That way I’m never bored and work every part of my body.\u2019<\/p>\n

Back in the 1970s, Lynda also demonstrated<\/a> some of the training she did on the Wonder Woman set at Burbank Studios, including intense hamstring stretches and technical trampoline routines.<\/p>\n

\"Image<\/p>\n

Further images show her performing exercises with names such as the \u2018shoulder de-tenser\u2019, \u2018arm de-flabber\u2019 and \u2018back flattener\u2019.<\/p>\n

\"wonder<\/p>\n

Alicia Marie Live\/\/Facebook<\/p>\n

Now, chartered PT<\/a> and Fellow of CIMSPA Joseph Webb<\/a> shares modern alternatives to these classic moves, targeting the same muscle groups with an updated approach.<\/p>\n

6 moves based on Lynda Carter’s Wonder Woman workout<\/p>\n

While these moves work as standalone exercises, Webb recommends doing them in the following order if performing them as one session.<\/p>\n

1. Box jump or step-up<\/a>\"Image<\/p>\n

Based on: the trampolining. \u2018This takes the jumping element into leg-power training,\u2019 Webb says. \u2018It’s best to do this first as plyometric work is always best when people are fresh,\u2019 he adds.<\/p>\n

Strengthens: glutes, quadriceps and calves to drive you upwards.<\/p>\n

Start with 2 sets of 3-5 jumps, resting 60-90 seconds between sets.<\/p>\n

Do these after warming up, while you\u2019re fresh.Choose a stable exercise box or step at a height you can comfortably clear.Bend slightly at the hips and knees, swing your arms and jump onto it with both feet.Land softly, with both feet fully on the surface and your knees following the direction of your toes.Stand tall, then step down and reset. A good landing matters more than the height. If jumping feels too much, start with step-ups.<\/p>\n

Regular jump training may also help<\/a> improve hip bone density over time, says Webb, so there\u2019s a potential bone-health benefit too.<\/p>\n

\u2018Anyone with osteoporosis or a previous fragility fracture should seek professional advice before adding jumps, however,\u2019 he points out.<\/p>\n

\"Image<\/p>\n

Based on: the \u2018bosom shaper\u2019.<\/p>\n

Strengthens: chest, shoulders and triceps.<\/p>\n

Start with 2 sets of 8-12 reps, resting 60-90 seconds between sets.<\/p>\n

Place your hands slightly wider than shoulder-width apart on a wall or sturdy raised surface.Keep your body straight, lower your chest towards the surface, then push back up with control.Take around two seconds to lower yourself.The higher your hands, the easier it is, so you can choose a starting angle that suits your current strength level.<\/p>\n

Want to train like Liz Earle<\/a>?
Her PT, Michael Garry<\/a> has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/p>\n

Get the plan<\/a><\/p>\n

\"women's<\/a>\"Image<\/p>\n

Based on: the back-muscle work in the \u2018breast lifter\u2019.<\/p>\n

Strengthens: the upper back, lats and biceps, helping with pulling and lifting.<\/p>\n

Do 2 sets of 10-12 reps on each side, resting 60-90 seconds between sets.<\/p>\n

Support one hand on a sturdy bench.Hinge forwards at your hips and hold a dumbbell in the other hand.Pull the weight towards your waist without twisting your body, then lower it slowly.Choose a weight that makes the last few repetitions challenging while keeping the movement controlled.\"Image<\/p>\n

Based on: the \u2018flab fighter\u2019 exercise, with an emphasis on posture.<\/p>\n

Strengthens: grip, core<\/a> and the muscles that keep you upright, all in one exercise. It\u2019s also something that carries over directly to everyday life, such as carrying shopping.<\/p>\n

Try 2-3 carries of 20-30 seconds, resting around a minute between efforts.<\/p>\n

Stand with your feet hip-width apart, hinge your hips back and bend your knees while keeping your back flat.Brace your core before reaching down to pick up the weights. Drive through your heels to stand tall.Begin walking forwards with slow, controlled steps while maintaining a tall posture and a firm grip.The weights should challenge your grip without making you lean or lose your position.Keep your shoulders level, gently brace your abdomen and keep breathing. There\u2019s no need to force your shoulders backwards.Build up to carrying the weights continuously for one minute.If you need to turn around, set the weights down first, then turn and pick them up again.5. Controlled rebounding\"Image<\/p>\n

Based on: the trampoline work. Webb doesn’t recommend trying the bigger, harness-assisted movements without \u2018specialist equipment and coaching\u2019.<\/p>\n

Strengthens: legs, arms and core.<\/p>\n

\u2018This keeps the fun element of the video and gets your heart rate up,\u2019 he says.<\/p>\n

On a fitness mini-trampoline, use small, controlled bounces, keeping your knees soft and letting your arms move naturally.After warming up, try 30 seconds of gentle bouncing followed by 30 seconds of easy marching, repeated six times. Build up the duration as your fitness improves.6. Side-lying quadriceps stretch\"Image<\/p>\n

Based on: the bow-style stretch at the start of the video.<\/p>\n

Works: your quadriceps. \u2018This is a more manageable way to stretch the front of your thigh,\u2019 says Webb.<\/p>\n

Hold for 20-30 seconds, twice on each side.<\/p>\n

Lie on your side, bend your top knee and gently bring your heel towards your buttock.Hold your ankle, or use a strap\/band if reaching it is difficult.Keep your knees close together and avoid arching your lower back. You\u2019re looking for a comfortable stretch.\"Headshot\"Headshot<\/p>\n

Joseph Webb FCIMSPA, FRSPH, is an award-winning trainer and author whose distinctions place him among the most highly accredited professionals in the UK health and fitness industry. With over 20 years of coaching experience, he has worked with a diverse range of clients including celebrities, corporate CEOs, orthopaedic surgeons and athletes, and is recognised for his commitment to evidence-based practice and delivering results. He has been featured by BBC, The Standard, GQ and Marie Claire. \u00a0Browse his site here<\/a><\/p>\n