A 12-minute pre-beach work-out by the personal trainer behind Mr Ryan Gosling's physique.

It is not every Mickey Mouse Club alumnus who grows up to become the five-hanky hunk of The Notebook and elicits a “Well played, sir” from us for reportedly putting a bun in Ms Eva Mendes’ oven.

We know it takes hard work and proper training. In the interest of removing some midsummer excess from our midsection (and becoming the star of our own off-screen melodrama), we’ve asked personal trainer Ms Ashley Borden for the techniques she used to chisel Mr Gosling's physique for Crazy Stupid Love. This is his gym-free bodyweight work-out. No Nautilus or Cybex equipment was harmed in its creation.

_Repeat this for four rounds, with a moment’s breather between each exercise. _

Rest for 20 seconds between each round.

Get out your Notebook (geddit?) and jot this circuit down. You start on all fours and then assume a press-up position, but with one elbow tucked into the side, the other hand in the normal position. Pointing to the beach optional.

_Repeat this for four rounds, with a moment’s breather between each exercise. _

Rest for 20 seconds between each round.

Stand straight, focus on something in front of you (the latest episode of Orange is the New Black ought to do it) and step back into a lunge. Keep your abs tight and return. Mr Gosling’s sculpted middle is in sight.

_Repeat this for four rounds, with a moment’s breather between each exercise. _

Rest for 20 seconds between each round.

This is where it starts to hurt. On your back, bring your knees in and then straighten your legs up to the ceiling. Tensing your stomach, aim to touch your toes and hold it. Thinking of your first Corona might get you through that last set.

_Repeat this for four rounds, with a moment’s breather between each exercise. _

Rest for 20 seconds between each round.

Still on your back, bring your feet to rest on the floor so your knees are bent at roughly 45 degrees. From here, thrust your hips in the air like you just don't care. Tense your backside as you do this.

_Complete all these moves in sequence, taking 60 seconds for each. _

Repeat the circuit four times, trying to do more reps each time.

This one is a quick fat burner. Stand with your feet at shoulder width, push your hips back and drop down into a deep squat. Drive back up. Don’t forget to breathe.

_Complete all these moves in sequence, taking 60 seconds for each. _

Repeat the circuit four times, trying to do more reps each time.

On all fours, with your legs extended, drive your left knee up to your right elbow quickly, then return and repeat with your right. Speed is key.

_Complete all these moves in sequence, taking 60 seconds for each. _

Repeat the circuit four times, trying to do more reps each time.

Everyone’s least favourite exercise is such for good reason. But it’s worth it. From the all-fours position you were just in, drive both knees up, place your feet flat and stand. As you hit upright, jump a few inches and return. We apologise to your burning thighs in advance.

_Complete all these moves in sequence, taking 60 seconds for each. _

Repeat the circuit four times, trying to do more reps each time.

Hang on in there; this is your final move. Lie on your side, with one elbow supporting your weight. From here, tense your stomach and straighten your body so only your feet and forearm make contact with the floor. You now have our permission to collapse – best make it on a sun lounger.