Lynda Carter, the actress who portrayed Wonder Woman in the 1970s, has a workout routine that focuses on building practical strength through six key exercises. Carter’s training regimen was intense, reflecting the character she played. In an interview with Cosmopolitan, she stated, “I exercise a half hour each day and alternate between swimming, biking, dancing, floor exercises and working with weights.” Additionally, she noted, “Then every other day I also jog or play tennis. That way I’m never bored and work every part of my body.”
The 1970s training routine
On the set of Burbank Studios, Carter demonstrated her training, which included rigorous hamstring stretches and technical trampoline exercises. Images from that time show her performing exercises like the “shoulder de-tenser,” “arm de-flabber,” and “back flattener.” Joseph Webb, a chartered PT and Fellow of CIMSPA, has developed modern versions of these classic exercises, targeting the same muscle groups with updated techniques. These exercises can be performed as standalone activities or as part of a full workout session.
For those looking to perform these exercises as a single session, Webb recommends a specific order. He suggests beginning with leg-power training, as plyometric work is most effective when the body is fresh. Proper landing technique is key, and the height of the jump is less important than the technique used. Jump training can also contribute to improved hip bone density over time, but individuals with osteoporosis or a history of fragility fractures should consult a professional before adding jumps to their routine.
Modern moves for the Wonder Woman physique
The first exercise is the box jump or step-up, which incorporates the jumping element into leg-power training. This move strengthens the glutes, quadriceps, and calves, enabling individuals to drive upwards. To perform this exercise, start with two sets of three to five jumps, resting for 60 to 90 seconds between sets. Choose a stable exercise box or step at a comfortable height, 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.
The second exercise is the incline press-up, based on the “bosom shaper.” This exercise strengthens the chest, shoulders, and triceps. 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, and push back up with control. Take about two seconds to lower yourself, and choose a starting angle that suits your current strength level. The higher your hands are, the easier the exercise will be.
The third exercise is the bench-supported one-arm dumbbell row, which targets the upper back, lats, and biceps, helping with pulling and lifting. 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 maintaining control over the movement.
Core strength and flexibility
The fourth exercise is the farmer’s carry, based on the “flab fighter” exercise with an emphasis on posture. This exercise strengthens grip, core, and the muscles that maintain upright posture, making it relevant to everyday activities like carrying shopping. Perform two to three carries of 20 to 30 seconds, resting for around a minute between efforts. 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, and drive through your heels to stand tall. Walk forwards with slow, controlled steps, maintaining a tall posture and a firm grip on the weights.
The fifth exercise is controlled rebounding, based on the trampoline work from Carter’s routine. Webb doesn’t recommend trying the bigger, harness-assisted movements without specialist equipment and coaching. 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. Gradually increase the duration as your fitness improves.
