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Zac Efron Workout: Circuit Training To A Navy Seal Workout

By Chris Davis

Experience
Intermediate (2-3 years)
Time
36 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Gain Strength, Tone Body, Increase Stamina, Lose Weight
Equipment
Treadmill, 2 x Dumbbell, Flat Bench, Dips (Parallel) Bar, Bodyweight, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Jump Rope, Exercise Ball, Other
Statistics
Average Cardio Intensity
40%
Average Exertion
50%
Description
Source: www.popworkouts.com

The Zac Efron workout differs based on the role he has to play. Generally, he sticks to trainer Ramona Braganza’s 3-2-1 workout. This keeps him lean and toned. But, when he was training for The Lucky One, he had to take a different perspective. This led to him working out with a Navy Seal.

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Monday

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The Zac Efron workout routine is performed in 3 total circuits. If you have an expert level of fitness, perform all three sets of the routine. For intermediate users, do 2 sets. Beginners can try doing the set only once, then working their way up from there. Do one minute of rest and stretching in between sets.

Running, Treadmill▶
1. Running, Treadmill
3 sets, 6 min, (rest 60s)
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
2. Dumbbell Flyes
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
2. Parallel Bar Dip
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3. Sprint
10 sets, 30s, (rest 60s)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
10 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4. Cable Tricep Extension
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 6 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5. Jump Rope: Basic Hop
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday

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Running, Treadmill▶
1. Running, Treadmill
3 sets, 6 min, (rest 60s)
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
2. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
2. Dumbbell Squat To Shoulder Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3. Sprint
10 sets, 30s, (rest 60s)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
10 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
4. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
4. Dumbbell Squat To Shoulder Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 6 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5. Jump Rope: Basic Hop
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6. Crunches
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Knee Tuck demonstrationPlay Ball Knee Tuck demonstration
6. Ball Knee Tuck
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
6. Plank
3 sets, 30s, (rest 60s)
Repeat this exercise 3 times, and do 2 more rounds of the abs circuit
Time between exercises: 60s
Show Alternative Exercises

Wednesday

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Stair Climber demonstrationPlay Stair Climber demonstration
1. Stair Climber
3 sets, 6 min, (rest 60s)
Stair Climbing 2 min slow / 6 min fast / 2 min slow
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
2. Bent Over Two-Dumbbell Row
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
2. Rear Delt Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
2. Dumbbell Lateral Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3. Sprint
10 sets, 30s, (rest 60s)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
10 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
4. Bent Over Two-Dumbbell Row
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise demonstrationPlay Rear Delt Raise demonstration
4. Rear Delt Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lateral Raise▶
4. Dumbbell Lateral Raise
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 6 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
5. Jump Rope: Basic Hop
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Thursday

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Running, Treadmill▶
1. Running, Treadmill
3 sets, 6 min, (rest 60s)
Jog 2 minutes / Run 6 minutes / Jog 2 minutes
Time between exercises: 60s
Incline: -55
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
2. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Parallel Bar Dip demonstrationPlay Parallel Bar Dip demonstration
2. Parallel Bar Dip
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3. Sprint
10 sets, 30s, (rest 60s)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Time between exercises: 60s
Incline: -55
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
10 sets, 30s, (rest 60s)
Time between exercises: 60s
Incline: -55
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4. Dumbbell Bench Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
4. Incline Dumbbell Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
4. Cable Tricep Extension
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Incline: -55
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 6 min, (rest 60s)
Time between exercises: 60s
Incline: -55
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Incline: -55
Show Alternative Exercises
Circuit
Crunches demonstrationPlay Crunches demonstration
6. Crunches
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Ball Knee Tuck demonstrationPlay Ball Knee Tuck demonstration
6. Ball Knee Tuck
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Plank demonstrationPlay Plank demonstration
6. Plank
3 sets, 20s, (rest 60s)
Hold 30 seconds, for 3 sets then repeat circuit 2 more times
Time between exercises: 60s
Show Alternative Exercises

Friday

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Jump Rope: Basic Hop demonstrationPlay Jump Rope: Basic Hop demonstration
1. Jump Rope: Basic Hop
1 set, 10 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
2. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
2. Dumbbell Squat To Shoulder Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
2. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Sprint demonstrationPlay Sprint demonstration
3. Sprint
10 sets, 30s, (rest 60s)
Sprint (30 sec) then Jog (30 sec) / Repeat for 10 mins total
Time between exercises: 60s
Speed: -33
Show Alternative Exercises
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
3. Jogging-Treadmill
10 sets, 30s, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Lunge and Curl demonstrationPlay Dumbbell Lunge and Curl demonstration
4. Dumbbell Lunge and Curl
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
4. Dumbbell Squat To Shoulder Press
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Squat Thrusts demonstrationPlay Squat Thrusts demonstration
4. Squat Thrusts
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Jogging-Treadmill demonstrationPlay Jogging-Treadmill demonstration
5. Jogging-Treadmill
1 set, 2 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Running, Treadmill▶
5. Running, Treadmill
1 set, 5 min, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
V-up demonstrationPlay V-up demonstration
6. V-up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Bicycle Crunch demonstrationPlay Bicycle Crunch demonstration
6. Bicycle Crunch
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Side Plank with Torso Rotation demonstrationPlay Side Plank with Torso Rotation demonstration
6. Side Plank with Torso Rotation
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/27/2019, UTC


Last Updated: 7/12/2021, UTC

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