Baywatch Workout

Alexandra Daddario, star of this summer’s Baywatch, worked with co-star Zac Efron’s trainer Patrick Murphy to get in big-screen shape. To get visibly defined muscles like her, try this total-body workout from Patrick himself, packed with the moves Alexandra did, two or three times a week on nonconsecutive days. Do this routine as a circuit: Complete 15 to 20 reps of each exercise, moving from one to the next without resting. At the end, rest for two minutes, then repeat two more times for a total of three sets.

Forward lunge with front raise
1/6 Kagan McLeod
FORWARD LUNGE WITH FRONT RAISE

Stand and hold a pair of dumbbells at your sides (a). Step your right foot forward and bend both knees to lower into a lunge as you raise the weights in front of you to shoulder height, keeping your arms straight (b). Press through your right heel to return to start; switch sides. That’s one rep.

Resistance band punch
2/6 Kagan McLeod
RESISTANCE-BAND PUNCH

Anchor a resistance band around a stable object behind you, at chest level; hold one end of the band in each hand (a). Step your left foot slightly in front of your right as you punch forward with your left arm, keeping your right arm still (b). Reverse the movement to return to start. That’s one rep. Switch sides.

Related: Exactly How Vanessa Hudgens Eats And Works Out To Get THAT Body

Reverse lunge with row
3/6 Kagan McLeod
REVERSE LUNGE WITH ROW

Loop a resistance band around a stable object in front of you, at chest level; hold one end in each hand, arms straight (a). Step your left foot back and bend both knees to lower into a lunge as you pull the band with you, squeezing your shoulder blades together (b). Stand to return to start. That’s one rep. Switch sides.

Sculpt your arms and abs with these resistance band moves:

Step up with dumbbell press
4/6 Kagan McLeod
STEP-UP WITH DUMBBELL PRESS

Stand behind a box or bench and hold a dumbbell in each hand, elbows bent 90 degrees (a). Step your left foot, then your right foot, onto the box as you push the weights overhead (b). Step down to return to start. That’s one rep. Switch sides.

(The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you’ve been waiting for!)

Squat jack
5/6 Kagan McLeod
SQUAT JACK

Stand with your feet shoulder-width apart, arms bent, and push your hips down and back until your knees are bent to almost 90 degrees (a). Keeping your torso tall, explosively jump your legs outward (b), then immediately inward to bring them back to start. That’s one rep.

Related: THIS Is How To Change Your Cardio Routine If You Want To Lose 10 Pounds

Lunge jump
6/6 Kagan McLeod
LUNGE JUMP

Stand and step your right foot forward; bend both knees until your left knee nearly touches the floor (a). Quickly jump into the air as you scissor-kick your legs (b) to land with your left leg forward (c). That’s one rep. Alternate legs for each rep.

Source: Baywatch Workout

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