Getting your beach body is more possible than you could imagine. Zac Efron's eating and workout plan got him down to 5% body fat in just 12 weeks! While his results are extreme, this plan is no joke when it comes to getting you in shape.
Think of this gallery as a reference guide to each move contained in the "Build a Baywatch Body Workout". Scroll through to get the details on how to perform each move, and then check out each of the three workouts:
Attach a straight bar to the top pulley of a cable station and grasp it with hands shoulder-width apart. Bend at the hips a bit to feel a stretch on your lats, then pull the bar to your hips with your arms straight.
Attach a suspension trainer to a sturdy overhead object and extend the handles so that when you suspend your body from them, you’ll be at an angle to the floor that's challenging but allows you to complete about 8–12 reps. Hang from the handles with abs braced and your body in a straight line. Pull yourself to the handles, retracting your shoulder blades as you come up.
Set up in a leg-press machine with your feet shoulder-width apart and toes pointed out 45 degrees. Lower the platform toward your chest until your knees are bent 90 degrees, and then press the platform up.
Place furniture sliders on the floor (or paper plates if you have a waxed floor) and set your feet on them. Get into a pushup position and draw one knee up to your chest. Slide that leg back while you draw the other one up to your chest. That’s one rep. Continue alternating legs at a brisk pace.
Hold dumbbells in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Allow your knees to bend as needed. Extend your hips to return to the starting position.
Unstable Single-Leg Calf Raise (both legs pictured)
Stand on a foam or air-filled pad on one leg. Hold a weight in the hand on the same side. Place the other hand on a wall or grasp a sturdy upright object to steady yourself. Lower your heel toward the floor until you feel a stretch in your calf. Then drive the ball of your foot into the pad to raise your heel up. Complete all your reps on one side and then repeat on the opposite side.
Hold the handles of a suspension trainer as you did for the suspension trainer jump squat, but stand on one leg. Squat down halfway on one leg and then jump as high as you can. Land softly and repeat immediately. Complete all your reps on one side and then repeat on the opposite side.
Lie on the floor with a dumbbell in each hand and hold the weights over your chest. Press them over your chest and then lower your arms until your triceps touch the floor (not your elbows). Continue pressing from this shortened range of motion.
Place a Bosu ball on the floor, dome-side down, and grasp each side of it. Get into a pushup position and stabilize yourself. Lower your body until your chest nearly touches the back of the Bosu and then explosively press your body up so that the Bosu leaves the floor with you. Land softly.
Attach a rope handle to a cable station and hold an end in one hand. Pull the rope through the handle so that its full length hangs from the attachment. (Or grab both strands as shown here.) Extend your elbow, pushing the handle down and away from your body. Complete all your reps on one side and then repeat on the opposite side.