(upbeat music) – Hi, I’m Patrick Murphy, and I was hired to train Zac Efron for the movie Baywatch. I had to get him in the best shape of his life, and this program is one of the most dynamic programs I’ve put together in the last 25 years I’ve been training.
When I had to get Zac in the best shape of his life, I decided to introduce the supersetting workouts.
What that entailed, was two exercises followed back to back without rest. This created an elevated heart rate which maxed calorie burning. This created muscle efficiency, high muscular endurance, and I created an unstoppable machine. Zac Efron was in the best shape I’ve ever seen anybody in the last 20 years of training. Okay guys, let’s start with a dynamic warmup
. I’m gonna wake up Albert’s body with dynamic stretching, get some blood in his shoulder. Are you ready? Let’s do it. External rotations. Focus on the rotator cuff. Keep the shoulder down. Keep the abs in. There you go. Excellent
. Very important to put blood in the shoulders start of workout. Leg swings. 15 each side. Curl the leg in super straight. Reach. Reach. Active stretching. Just wake up the muscle before performance.
Two. Abs in. Good, feel that stretch up that leg. Put the weight through your right ankle. Abs in. Good. Excellent. Ready for the workout, let’s do this. Alright guys, let’s get into supersetting. Two exercises repeated back to back without any rest. We’re doing three rounds with all of these exercises. Three rounds, 15 to 20 reps. Here we go.
Great stabilization for the ankle. Wonderful. Good. Four. There you go. Excellent. Perfect range.
Boom. Here we go. Right over here. No shrug in the shoulders, pull at the elbows. Good. Focus behind you. Your hands are just hooks, pull from your elbows.
Wonderful. That was superset number one. Let’s do superset number two. Abs in, drive through your ankles. Go to sit down. Excellent. Good. Posture’s perfect. Excellent. There we go, box jump. Controlled landing, soft landing.
Use your arms, straight lines. Boom. Step down. Good. Beautiful. Perfect. Straight up. Good. Nice. Nice. No elevated shoulders, right? Abs in. Shoulder blades come together every time.
And pop. Excellent. Two. Three. Four. And five. Drive back, through the right ankle, past the foot.
Really focus on your left leg. This exercise is very important because we’re taking away the forces out of your knee joint as you step back versus crashing forward.
Step up, alternating, and hop. Control. Soft landing.
Good. Chest presses from the floor are so great for your shoulder joint. It stabilizes your whole body when we press from the ground.
This is the best way to develop your chest.
A floor press with dumbbells. Zero compression on your spine,
when you create an imaginary chair. Excellent row. And to get away from close grip rowing, this is a perfect position. Good. Pull from the elbow. The abs do one operation, they spinal flex. So, we taxed his abs with a lot of spinal flex and using different forms of resistance.
Drive through. Good. Hip extensions, opposite of the seated position. Good. Strengthens everything behind you, your lower back, your hammies. Get the height. Good. Alright, that was the workout. If you want to find out more, go to BaywatchBodyWorkout.com and I believe in you.
You can get this done and get in the best shape of your life. Go do it. Get it done. (upbeat music)