Baywatch Body has gotten a lot of Google searches, and for good reason: Alexandra Daddario used personal trainer Patrick Murphy’s plan to prepare for her roles in the 2017 Baywatch movie. impressive benefits. Among others, for
tone muscles at lightning speeds and speed up metabolism. You dare?
Murphy, a fitness professional from Los Angeles, is the mastermind behind the workout routines of several celebrities. From Alexandra Daddario herself to Cameron Diaz, Jason Segel or Daniela Ruah. The training program for the movie ‘Baywatch’ included
full body exercises, two-day splits, three-day splits, power training, strength training, stability and balance training, lifeguard training, hiking, biking, obstacle training courses and more. “Simply put, you can end up broken,” Murphy admitted.
By now, you will have realized that this is a first-rate training only suitable for women with a
good basic fitness. But you don’t have to be strict either and what you can read here is a form of training adapted so that many fitness fans can try this work and then move on to the “harder” part.
This workout is really intense. If you follow it exactly as designed,
you will complete 720 repetitions, not including heating. Yes, you read it right. And while Murphy designed the workouts to be done in a full-service gym, you can create a tailored routine to do at home, too.
To begin the shoulder circuit, the first thing is the
dumbbell front raises. Start with your feet hip-width apart and contract your abs. Then raise the weights in front of you as wide and as high as your shoulders. Lower them with control.
Then come the
cable lateral raises. If you don’t have one, use dumbbells instead and start with your arms at your sides, then lift the dumbbells out to the sides and up to your shoulders. Then it’s time to do overhead raises to move on to dumbbell lateral raises. You will set your shoulders on fire.
Begin the lower body circuit, with which you will perform
20 jumping lunges. They are very challenging on the knees, so you can feel free to modify it by doing a half jump or eliminating the jump altogether. Start with your feet hip-width apart and take a lunge step. Then jump to alternate foot in front. This works the quads, hamstrings, and glutes all at once. Jumping adds a great cardiovascular element to this exercise.
next they arrive
20 jump squats. Start in a squat position with your feet shoulder-width apart. He presses down with his heels to jump, then lands softly on bent knees. Repeat this 20 times. This is a top notch workout.
Now comes the time to make
60 mountain climbers. From a plank position, you’ll need to step your right foot forward, then your left, and act like you’re running forward in place while staying in plank position. Really demanding.
And we go with the calls «
power pusg-ups». This starts with a normal pushup, but includes pushing yourself up with enough force that you can lift your hands off the ground and land softly on your hands with your elbows bent out to the sides. This works the chest and arms even more intensely than regular push-ups.
To work the legs, you have at your disposal a criminal exercise:
speed up five flights of stairs. And then comes single leg squat jumps using a TRX rope. Another exercise that will test the strength and coordination of your legs. You will feel them stone in the end.
One thing to note about the Baywatch Body training program is that it is based on doing many repetitions of the same exercise and then working those same muscles over and over again. Therefore, it is recommended to do the
lower body circuit along with the arms routine and then take an active rest day. It is recommended, for example, to do yoga or a brisk walk. Or even do a totally different workout.
And, of course, in the Bodywatch plan there is not only exercise, but also
the diet it also fulfills a fundamental part. Alexandra Daddario followed a strict diet six days a week with one “cheat” day allowed. She ate only organic whole foods (so no processed foods) and plenty of lean protein.