Straight from the trainer to you.

In preparation for her role in The Shallows, Blake Lively and trainer Don Saladino set up a flexible six day workout plan for the actress to ensure she was in peak physical condition to fight that shark.

“She truly listened to me every step of the way and we both listened to her body,” Saladino tells Well and Good. “At the end of the day, it will never be one-size-fits-all. In order to get the results, you need to be paying attention to what’s going on [with you].”

Before laying out the workout regimen, Saladino noted that every workout is different and to always keep that in mind when reading up on celebrity workout plans:

“I could write out a workout for you, but the thing that people have to take into consideration is the intensity levels,” Saladino says. “And just because you see a celebrity workout plan, doesn’t mean that it’s exactly the same formula that helped them get in shape. If a leg day was set up for a Monday for Blake, but she was flying home the night before and stayed up all night with the baby and was exhausted, I’m not gonna make her do the full workout.”

So what did Lively get up to on those six days?

Day one focused on the upper body, finishing with a 20-30 minute burst of cardio. Day two was all about the lower body, think kettlebell deadlift, a lateral lunge, and split squat. Day three encompassed water; Lively hit the pool with a mix of interval work, treading water and long-distance swimming. Day four focused on getting outdoors and exercises that work anywhere: walking lunges, push-ups, and planks and more cardio. On day five, Saladino simply encouraged Lively to head outdoors “whether that was a walk with her daughter or husband, a jog around town, or a hike—for 30-40 minutes.”

Simple.