Zac Efron's Baywatch Workout
Ever wonder how Zac Efron got so jacked?
Ever since he first graced our screens as the skinny basketball player in High School Musical, Efton has made many hearts flutter and many guys jealous of his looks. That jealousy and admiration have only gotten more intense as Efron’s muscles have grown. But now, we are finally getting a glimpse into Zac Efron’s workout routine.
Efron’s L.A.-based fitness trainer Patrick Murphy is finally letting us in on the secret of Efron’s physique. Specifically, Murphy talked with our friends over at Men’s Health. He told them all about Efron’s work out routine to prepare for his 2017 role in Baywatch.
So if you wanna look like a stunner while standing next to muscular juggernauts like Zac Efron and Dwayne “The Rock” Johnson, take a look at this rigorous exercise down below.
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The Warmup
First, there’s the warmup, The warmup is all about getting your body ready for the extreme experience it’s about to go through. To start, you need to go through 15 reps (each side) of external rotations before moving on to an equal amount of leg swings. Then, it’ll be time to get 15 reps of a TRX Y Raise and TRX Hamstring Strech.
- Again, that’s:
External Rotations
15 reps each side
- Leg Swing
15 reps each side
- TRX Y Raise
15 reps
- TRX Hamstring Stretch
15 reps each side
The Workout
Once you’ve gotten your body ready for an extreme workout, it’s time for the six sets of PAIN. We’re kidding (for the most part), but remember that the steps below were made by a fitness professional for a workout pro like Zac Efron. So, don't go into this exercise expecting a brisk walk through the park.
Set 1
- Lateral Raise
15 to 20 reps
- Front Raise
15 to 20 reps
- Inverted Row
15 to 20 reps
Set 2
- Kettle Squat
15 to 20 reps
- Box Jump
15 to 20 reps
Set 3
- Banded Reverse Fly
15 to 20 reps
- Explosive Bosu Pushup
15 to 20 reps
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Set 4
- Reverse Lunge to Forward Step
16 to 20 reps
- Alternating Step-Up Hop
16 to 20 reps
Set 5
- Floor Press
15 to 20 reps
- Imaginary Chair High Row
15 to 20 reps
Set 6
- Bosu Opposites Meet
15 to 20 reps per side
- Single-Leg hip Thrust
15 to 20 reps per leg
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Effort
Again, we have to remind you all that the above steps were created for Zac Efron specifically and the needs of his specific body. On top of that, the exercise was made with a specific diet in mind, a specific end date prepared, and many more factors that went into the exercise.
As such, we have to warn you all that attempting to recreate the “Zac Efron look” could be dangerous if you don’t know what you’re doing. The safe, and smart, idea is to build up your exercise routine to where you know your body and what it needs. Then, ask a professional how to tweak this exercise to get you to where you wanna go.
Remember, exercise and fitness are about the journey just as much as it’s about the goal. Don’t just admire Zac Efron’s look, but all the effort he put in to get that look. Then take that as an example for your own workout.
If you want to find out more about Patrick Murphy, his time helping Zac Efron to get in tip-top shape, and his Murphy method that made a Baywatch movie star, you can find that information here.
h/t: Men’s Health
