Wonder Woman Superhero Workout

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.

Squat to Shoulder Presses (15 reps)
Front Kick, Jab, Cross Combo (12 reps each side)
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)

Squat to Shoulder Press

Front Kick Jab Cross

Reverse Lunge with Front Kick

Sumo Squats

Jab Cross Knee Strike

Tuck Jumps


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