In This Series
- The Workout Plan Zac Efron Used To Build A Baywatch Body
- Day 1 Workout: Back And Biceps
- Day 2 Workout: Legs
- Day 3: Shoulders, Chest And Arms
- Zac Efron’s Diet Plan
Day 2: Legs
1A Leg press
Sets 3 Reps 8-12 Rest 0sec
Set up in a leg press machine with your feet shoulder-width apart and toes pointed out 45°. Lower the platform towards your chest until your knees are bent at then press the platform up.
1B TRX jump squat
Sets 3 Reps 20 Rest 60sec
Grasp the handles of a suspension trainer at chest level and stand with feet shoulder-width apart. Squat down, then jump as high as you can and land softly.
2A Gym ball hip extension
Sets 3 Reps 8-12 Rest 0sec
Lie with your back on the floor and your heels resting on a gym ball. Brace your abs and drive your heels into the ball to raise your hips.
2B Gym ball leg curl
Sets 3 Reps 20 Rest 60sec
From the top position of the hip extension, bend your knees and curl your heels toward your bum, rolling the ball back towards you.
RECOMMENDED: Gym Ball Exercises That Everyone Should Be Doing
3A Reverse walking lunge
Sets 3 Reps 8-12 each side Rest 0sec
With a dumbbell in each hand, take a big step back. Lower until your rear knee nearly touches the floor and your front thigh is parallel to it. Continue walking backwards.
3B Mountain climber on sliders
Sets 3 Reps 20 Rest 60sec
Place furniture sliders on the floor (or paper plates if you have a waxed floor) and set your feet on them. Get into a press-up 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.
4A Dumbbell Romanian deadlift
Sets 3 Reps 8-12 Rest 0sec
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.
4B Kick butts
Sets 3 Reps 20 Rest 60sec
From a standing position, jump and quickly kick what the Americans call your butt with both heels. Land softly.
5A Unstable one-leg calf raise
Sets 3 Reps 8-12 each side Rest 0sec
Stand on one leg on a Bosu ball or other unstable platform. Hold a weight in the hand on the same side as your standing leg. Place the other hand on a wall or fixed 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 platform to raise your heel. Complete all your reps on one side, then repeat on the other side.
5B TRX one-leg squat hop
Sets 3 Reps 20 each side Rest 60sec
Hold the handles of a suspension trainer as you did for the jump squat in 1B, but stand on one leg. Squat down on that leg, then jump as high as you can and land softly. Complete all your reps on one leg and then repeat on the other side.
