This cutting-edge calisthenics workout will get your body beach-ready

The Rock. Zac Efron. Girls in bikinis. Californian beaches. More of the Rock. Another shot of Zac Efron – now topless. There, quite literally, is nothing in the new Baywatch trailer that doesn’t make us jealous. But there’s one thing, above all else that reigns supreme – and for once we’re not talking about the Rock’s gargantuan muscles. Instead, his co-star Zac Efron’s body, a literal embodiment of lean, mean, beach-ready muscle.

While DJ’s bod is an example of obvious, hulking strength, Efron’s quietly shows off more functional muscle – built for both endurance and strength, at home in the squat rack or on a calisthenics rig.

Which, frankly, begs the question: how can I get a body like Zac Efron’s?

Thankfully, it’s easier thank you think.

The aim of this quick-fire bodyweight blitz is to gain more power by improving your strength-to-weight ratio.

Take as little rest as possible between each set; 30 seconds ought to be enough to stay fresh and keep your heart rate – and muscles – pumping away for a huge fat-burn that will get you lean muscle in no time.

Weights? Who needs ’em! All you need to do is adopt this calisthenics circuit to seriously raise the bar.



Crab walk

Sit on the floor with your hands planted behind your back and your legs bent in front of you. Raise your hips upwards so only your hands and feet are planted on the floor. Start walking using your hands and feet to propel you forwards.


Inverted row

Set up a bar in a rack at waist height. Grab it with a wider than shoulder-width overhand grip and hang underneath. Position yourself with heels out in front of you and arms fully extended. Your body should be straight from shoulders to ankles. Flex at the elbows to pull your chest up to the bar. Lower yourself back to the start position under control.



With your hands on the floor, fingers facing forwards and arms fully extended, lift your legs up until they are parallel to the floor. And hold.


Wide press-up

Get down into a press-up position with your hands a few inches wider than shoulder width apart. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.



Grab the handles of the pull-up station with your palms facing away from you and your arms fully extended. Your hands should be around shoulder-width apart. Squeeze your shoulder blades together, exhale and drive your elbows towards your hips to bring your chin above the bar. Lower under control back to the start position.


Frozen V-sit

Lie down on your back with your arms and legs outstretched and your hands and feet lifted just above the floor. Begin the exercise by simultaneously raising your torso and legs up to touch your feet. Hold for the required time.



Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don’t flare out. Drive yourself back up to the top and repeat.


Diamond press-ups

Get in a press-up position and place your hands together so your index fingers and thumbs form a diamond. Keep your back straight as you lower until your chest almost touches the floor then push back up to the start position.