Alexandra Daddario and her PT reveal how she built *that* Baywatch bod + her 10 regular workout rules
Ever since actor and WH cover star Alexandra Daddario slow-mo jogged onto our screens in the Baywatch reboot, we’ve been wondering what she did to look that good in a red zip-up swimsuit.
Unsurprisingly, it involves a stringent workout and nutrition regime, masterminded by Patrick Murphy — a celeb PT with a super-starry roster, including Zac Efron, Keanu Reeves and Ruby Rose — with a focus on overall health rather than aesthetics.
And it sounds like it’s paying off. ‘Working out with Patrick makes me feel more confident in everyday life. I feel stronger and healthier — even more so than I did in my 20s,’ Alexandra tells WH. Ok f’real, where do we sign up?
‘My back doesn’t hurt anymore, my posture is better — his approach is to keep you feeling good and your joints working. Looking stronger is just a bonus.’
Though their schedule varies around Alexandra’s availability, they manage to find the time to train — and always will.
‘I trust him and I will continue my workouts with him through my jobs, starting a family, everything,’ says Alexandra. ‘It’s such a part of my life to make sure I’m doing a Patrick workout, even if I need to take a month off or I’m travelling, I always come back to him!’
We hit up Alexandra and Patrick to get the lowdown on their workout rules.
1. Keep things interesting
Their workouts together cover a whole range of movement, machines, muscle focuses and structures — which is a far cry from Alexandra's old exercise habits.
‘I did a lot of hot yoga,’ she tells us. ‘I sort of thought that was all I needed. I still do hot yoga, but I felt so much stronger when I incorporated strength training into my routine.’
As well as making sure you don’t get bored of your routine, dynamic training helps to prevent overuse injuries, tone different areas of the body and avoid plateaus.
‘The training schemes and exercise groupings are changing constantly. I put Alexandra through weight training, full body workouts, lower and upper body workouts, in circuit form, superset form and single exercise schemes, using balance tools, resistance bands, cables, free weights and machines,’ explains Patrick.
‘We follow my Show & Go Rep Schemes, which vary in reps, rest periods and resistance. Alexandra also performs cardio blast workouts — high intensity days, high heart rate, quick twitch exercises which entail power moves, rower machine, cross country ski machine, sled and plyometric moves.’
Patrick's approach covers muscular endurance, which involves continuing to work muscles against resistance, and hypertrophy, which has the aim of increasing muscle mass.
(Sounds like we need to stock up on some serious home gym equipment!)
2. Focus on form
However much you work out, but especially if it’s a lot, learning correct form and focusing on keeping your body safe is 101 — not just while exercising, but also how you move around day to day.
‘We cover corrective exercise workouts to create perfect posture and alignment — we take every rep performed seriously as we create positive adaptions for Alexandria’s body,’ says Patrick. ‘My foundational corrective exercises keep her pain-free and she is constantly interested in improving her physicality.’
3. Know that change takes time
There are no quick fixes (soz, bbs) and, to continue to be effective, these healthy habits have to be pretty constant. Though results aren't instant, but you can adjust your workout and nutrition plan when you've reached your goal — if that's what you're going for — to simply sustain.
‘I started training Alexandra six months before shooting Baywatch,’ says Patrick. ‘I like getting actors where they need to be way before day one of the shoot to reduce any stress of not feeling or looking ready. It also means maintenance training, in the last month, is fun. Consistency over time will yield maximal results!’
4. Be ready to adapt your workout plan
Some days, you just won’t be feelin’ it — and that’s ok. Listen to what your body is telling you and adapt your training plan to allow sufficient recovery. Far from taking the easy route, it allows time for your muscles to repair which means they’ll be firing on all cylinders come your next workout.
‘Training for over 25 years, I find it’s very important to pay attention to how the client’s body is feeling when they walk into the gym. I could plan on having Alexandra perform a leg day, but if she doesn’t feel optimal in her lower body then I’ll give her another day or two for recovery and we’ll go in a completely different direction,’ explains Patrick.
‘If Alexandra comes into the gym feeling fresh, with loads of energy, the workout will be hard.’ KUDOS, woman.
5. Respect your body
We’ll all have things we need to be conscious of when working out; old injuries, little quirks that mean something is more or less challenging, genetic aptitudes or limitations.
‘Alexandra is hypermobile, so she needs to be mindful not to overextend in certain exercises or overpursue a stretch,’ explains Patrick.
If you're hypermobile, meaning you have an increased range of movement in a body part, be careful not to overstretch your joints and avoid repetitive exercises, which can lead to pain. Strengthening exercises are recommended as the muscles help to stabilise the joints.
6. Allocate time for warming up
Whatever your training schedule, warm-ups are key before every workout — even just five minutes can help to prevent injury and make your exercise more effective by raising your body temperature and increasing blood flow to muscles, getting your cardiovascular system going.
‘Warm-ups entail 5-10 minutes of cardio machine and active stretches,’ Patrick tells us. 'Alexandra is mobile enough, so she performs more active stretches vs static stretches.'
7. Recovery is everything
Some PTs are pro restful rest days, while others prefer more active rest — and Patrick falls into the latter category, constantly varying the tempo of workouts.
‘Rest days are very important, BUT they also include a neighbourhood power walk,’ explains Patrick. ‘I also ebb and flow intensity — some workouts have a cruising, touch-up feel, while others feel unbroken with zero rest.’ (… Just us or do they sound terrifying?)
As part of the recovery, Patrick advises bodywork to help keep everything in tip-top shape — and, having been in the biz for a quarter of a century, he knows the people to know.
‘My network of professionals are the best of the best in Rolfing [a movement training that reorganises the body’s connective tissue], trigger point therapy, lymphatic massage, acupuncture and chiropractics — I have all the bases covered and they experience it all,’ says Patrick.
8. But don’t forget your mind
As well as the physical gains exercise brings, its impact on mental health can't be overlooked.
‘Alexandra also truly enjoys performing exercises that she knows are beneficial for her mind and body,’ says Patrick.
9. Everything in moderation
It’s a truth universally acknowledged that being conscious of what you put in your body is freaking vital. Nutrition plays a huge part in your body goals, whether that’s building muscle or, say, prepping to play a lifeguard alongside Zac Efron.
‘Though Alexandra becomes more disciplined when prepping for a movie role or photo shoot, year-round she enjoys everything in moderation,’ says Patrick. ‘She knows when she’s diving into an inflammatory food or beverage choice and, if it doesn’t happen frequently, it’s fine.’
She prioritises eating whole foods, in accordance with Patrick’s Meal Guide — and it sounds like it’s working wonders.
‘Patrick emphasises the importance of diet, without depriving you of anything,’ says Alexandra. ‘He suggest foods that are good for you, without telling you to cut back on the amount you’re eating, so I’ve always felt great when I’ve made those better choices. It’s about the quality and, again, a focus on overall health.’
10. Get yourself a solid wing person
Whether that’s a PT or workout buddy, having someone to gee you up is a great motivation when enthusiasm dips or you’re just having ones of those lazy days.
‘Patrick really, truly cares about his clients. He loves what he does and he has no other motivation besides wanting to help you. You can feel that and it makes you feel like you have a partner in health and fitness,’ says Alexandra.
… Or maybe specifically get yourself Patrick.
‘If you complain about your workout, like: "Patrick, whyyy do we have to do so many reps todayyy?" He will ask, "Do you want some cheese with that whine?" And then you feel like you have to step it up, even though you’re feeling lazy,’ she adds.
We're so on-board.
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