Unleash your inner superhero this summer with this powerful workout.

By Sophie Dweck and Renee Cherry

In case you've been living under a rock, Wonder Woman is kind of a big deal right now. From smashing the box office record for female directors to Gal Gadot being 5 months pregnant while shooting the film, everything about the movie is badass.

Tap into that badassery with this total-body workout from Barry's Bootcamp and Nike master trainer Rebecca Kennedy. It'll sculpt your arms, thighs, and everything in between. In no time, you'll be looking and feeling just like ~Wonder Woman~. [No cape required.]

How it works: Do the following six drills for 45 seconds, as many reps as possible (AMRAP).

You will need: A mat and a dumbbell

Hand Release Push-Up

A. Start in a high plank position.

B. Lower body to the floor and reach arms forward, biceps by ears, hovering off the floor.

C. Place hands below shoulders and press up into high plank to return to starting position.

Do AMRAP for 45 seconds.

Hollow Body Roll Over

A. Lie faceup on the floor with core engaged, holding head, arms, and legs off the floor.

B. Roll to the right onto stomach, arms and legs still hovering off the floor, then roll again in that same direction to roll onto back.

C. Repeat, rolling the opposite direction. Continue alternating.

Do AMRAP for 45 seconds.

Lateral Bear Crawl

A. Start in tabletop position on all fours. Engage core and lift knees to hover off the floor.

B. Holding this position, take three steps sideways to the right.

C. Pause, then take three steps sideways to the left to return to starting position.

Do AMRAP for 45 seconds.

Single-Leg Deadlift with Rotation

A. Stand with feet together, arms extended out to sides at shoulder height, palms facing down.

B. Raise right leg while hinging at the hips to bend forward, maintaining a straight line from head to right toe.

C. Once torso is parallel to the floor, rotate to lower right arm toward the floor while raising left arm toward the ceiling. Then reverse, rotating left arm to the floor and right arm to the ceiling.

D. Return to center, then lower right leg and lift torso to return to starting position.

Do AMRAP, alternating sides, for 45 seconds.

Lateral High Knee

A. Shuffle two steps to the right, pumping arms, then drive left knee up toward chest and pause.

B. Shuffle two steps to the left, pumping arms, then drive right knee up toward chest and pause. Continue alternating.

Do AMRAP for 45 seconds.


A. Stand with feet slightly wider than hip-width apart, hinged forward at hips. Set a dumbbell vertically on the floor between feet, holding onto the top with both hands.

B. Raise torso, lifting the dumbbell up to hip height. Immediately drop into a goblet squat, scooping elbows under dumbbell and racking it in front of chest.

C. Straighten knees to stand while pressing dumbbell overhead.

D. Reverse entire movement to return to starting position.

Do AMRAP for 45 seconds.

High Knees

A. Quickly alternate driving knees up toward chest, pumping opposite arm with opposite leg.

Do AMRAP for 45 seconds.

Turkish Get-Up

A. Lie faceup, pressing dumbbell above left shoulder. Bend left leg, foot flat on the floor, with right arm and right leg extended on the floor.

C. Roll up to right elbow, then roll up to right hand, keeping dumbbell over left shoulder.

D. Press hips up into bridge position, then tuck right leg underneath to kneel on the floor, still balancing on right hand.

E. Lift torso to vertical, then press onto left foot to stand, keeping kettlebell over left shoulder. Reverse the entire movement to return to starting position.

Do AMRAP for 45 seconds.

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