Zac Efron Got Shredded for 'Baywatch' Using This 1,000-Rep Bodyweight Workout

Edward Cooper

From Men's Health

From Tom Hardy to Chris Hemsworth and Henry Cavill to Dwayne 'The Rock' Johnson, we've shared some of the most effective—and, until now, the best-kept—training and workout secrets from Hollywood's biggest stars. Helping you stay on top of your healthy habits and to encourage you to keep exercising from home, each workout proves that you don't need a room full of home gym equipment to get a sweat on.

The latest workout, straight out of the bodyweight playbook, is Zac Efron's weights-free 'Baywatch' session, which the Hollywood legend used to build a physique for the film that would go on to rival that of his co-star, Dwayne 'The Rock' Johnson.

What's more (and despite what many think), Efron would often use a potent mix of bodyweight exercises to blast through fat and build lean, functional muscle to replicate what was needed of his character in the 2017 release – an ex-Olympic swimmer-turned-lifeguard.

Under the watchful eye of his trainer, Patrick Murphy, Efron explained to E! News that a typical workout could include "20 alternating jump lunges in one place, 20 jump squats, 60 mountain climbers, power push-ups, followed by a run up five flights of stairs, then one-leg squat hops using a TRX rope.”

Efron would then rest for one minute and repeat the circuit twice more to accumulate over 1,000 reps once the workout had wrapped. "Patrick's training was confusing at first... I just thought I was showing up to lift weights and get a deeper six pack (which is hard enough already)," Efron wrote in a statement.

"But rather than the typical bodybuilding type of movements I had become accustomed to, Patrick pushed me to my ‘functional' limits with a very multifaceted style: strength, explosiveness, fast paced, calculated, diverse and gut-wrenching workouts. It was fun… you never know what he's going to throw at you the next day."

Ready to give Zac Efron's Baywatch bodyweight workout a go? We've pieced it together below, swapping the stair drills for single-unders with a jump rope. Work for three total rounds:

  • 20 alternating lunges (each leg)

  • 20 jump squats (or air squats)

  • 60 mountain climbers

  • 20 plyometric press-ups, clap-ups or standard press-ups

  • 20 single-leg squats (or 40 air squats)

  • 150 single-unders

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