Wonder Woman Superhero Workout

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Whether you’re fighting villains or your own inner demons, you can power up with this intense total-body superhero workout! Kick, punch, and fight your way through this kickboxing routine.

We’ve made this workout fun, yet challenging. Punches and kicks are a good way to both develop muscle and raise your heart rate. The moves are sure to give you a great cardio workout, so be sure you’re ready to sweat before you begin.

What You’ll Need: a light to medium set of dumbbells (5-15 lb.) for squat to shoulder presses. You can make the workout a little harder by using optional light dumbbells (2-5 lb.) for punches.

What to Do: Complete all the exercises in order with no breaks in between. Then rest for 60 seconds and repeat 3 to 5 times according to fitness level.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.


Lateral Lunge (12 reps each side)
Squat to Shoulder Presses (15 reps)
Reverse Lunge with Front Kick (12 reps each side)
Sumo Squats (15 reps)
Jab, Cross, Knee Strikes (12 reps each side)
Tuck Jumps (5 reps)

Lateral Lunge

Squat to Shoulder Press


Reverse Lunge with Front Kick

Sumo Squats

Jab Cross Knee Strike

Tuck Jumps

3 Comments on "Wonder Woman Superhero Workout"

  1. Kayla  April 4, 2018

    Hello, I noticed that instead of having a jab/cross/knee strike video, you posted the front kick/jab/cross one in its place. Will you update it please? Thank you very much!

    • Gale Compton  April 5, 2018

      Kayla, I replaced the video with a lateral lunge.

  2. Kayla  April 6, 2018

    Thank you. Boy, I’m gonna LOVE this workout!


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