Even if you never caught 2017's star-packed Baywatch reboot, there's no doubt you saw at least one of the trailers, photos, or gifs of the cast [1] in supertoned, superbuff lifeguard shape. Zac Efron's [2] abs basically have their own cult following at this point, judging by the popularity of his "Gym Time" YouTube series, where he's worked out with celebs like Nina Dobrev [3] and taken on a Victoria's Secret Angel workout [4]. In the newest instalment, he's heading back to his ripped, tanned Baywatch beach days with costar Alexandra Daddario [5] for an abdominal workout that'll make your midsection scream.
Zac and Alexandra hit LA's Vitru [6] gym with trainer Johnny Fontana [7] and jumped right in with dead bug ab exercises, hollow hold variations, medicine ball Russian twists, and medicine ball crunches. Then it was on to some crazy V-up variations that look like they'd land me flat on my face before finishing up with few full-body reps on the SkiErg [8]. Along the way, we even learn a little more about their Baywatch fitness regimen: 4 a.m. workouts, no carbs (like, at all?!), and how the intense schedule jump-started Alexandra's interest in health and fitness.
Keep reading to check out the full video and how-tos on a few of their key moves.
Dead Bug
- Lie on your back with a neutral spine and your hips and knees at right angles with your palms pressed into your thighs just above your knees.
- Pull your abs to your spine keeping your ribs and pelvis still as you lengthen your right arm and leg out until they are almost parallel to the floor. Keep your torso and spine completely stable as the arm and leg move.
- Return to the starting position, and repeat on the left side to complete one rep.
Russian Twist
- Holding a dumbbell or medicine ball in both hands, sit on the ground with your knees bent and your heels about a foot from your butt. Lift your feet 10 to 20 centimetres off the floor.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight.
- Pull your navel to your spine, and twist slowly to the left, bringing the weight to your left side. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right. This completes one rep.
If you have a partner, sit side-by-side and toss the medicine ball back and forth.
SkiErg
- Before getting started, adjust the resistance of the machine. Anywhere between two and four is a good starting point for beginners. If this feels too easy, feel free to increase the resistance.
- Begin facing the machine with your feet hip-width apart. Reach your arms up and grab the handles (one should be in each hand).
- With power, pull the handles down as you simultaneously bend at your knees and hips. You should look like you're cross-country skiing. Be sure to keep your core engaged and your back flat.
- Keep your arms in tight as you pull the cables down. At the bottom of the pull, fully extend your arms back behind you, similar to a triceps kickback [10].
- Reverse this movement and simultaneously reach your arms up as you lift up on the balls of your feet. Your arms and hips should be fully extended. Quickly pull back down and continue to repeat this motion.
- Start with a medium pace to become comfortable with the movement. Once you've got it down, begin to increase your speed.
- Beginners should go for 30 seconds, and intermediate/advanced levels should go for 45 seconds.