Attention all Football Fans! If Cristiano Ronaldo is your favorite football player, here’s a chance to get a ripped body like his. We bring to you the Cristiano Ronaldo Workout plan. Want to know more about the Football Legend? Let’s read further.
It is said that – To become a legend, you need to live like one. So, if you idolize Cristiano Ronaldo for his ripped muscular body with sculpted six-pack abs, you need to train like Cristiano Ronaldo.
Cristiano Ronaldo – A Legend That Needs No Introduction
The roaring screams of the fans motivating their home team, the intense moments just before a penalty kick and that adrenaline rush on the field while sprinting and scoring goals – These are the magical moments that make football one of the most loved, followed and watched sports in the world. And in a legendary sport like this, a name like Cristiano Ronaldo needs no introduction.
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Ronaldo is a living legend of the soccer world. From being the front runner of the amazing Manchester United to being the superstar of the great Real Madrid, Cristiano Ronaldo has millions of fans who are crazy about his football skills and his Greek-God-like hot body!
Cristiano Ronaldo is a true inspiration for millions of budding football players who want to make it big someday like him. But, as we have said before, in order to be like him, you need to train like him. A sport like football/soccer requires great stamina, stability, and a lean, muscular and fit body. Reaching this goal has 2 major focus points – “Diet and Workout”.
Diet – Fitness Requires Discipline
You need to be very disciplined with what you eat and knowledgeable about what not to eat. The ideal way to get a lean, fit and muscular body is to eat food rich in proteins, packed with essential minerals & vitamins, balanced in carbs and low in fat. Also, you should strictly avoid food that is fried, has too much fat or oil or has sugar & starch. One can also include muscle building supplements as instructed by a fitness trainer.
Once you have your diet in control, workout becomes more fun and less of stress. So without further delay, let’s have a look at the Cristiano Ronaldo Workout we have been talking about.
Train Like Ronaldo: Kick-off Your Way To A Lean & Fab Body
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Day 1 – Monday
Circuit Training: Repeat 3 Times
| Name of Exercise | Sets & Reps |
| Barbell Squat | 1 Set of 8 to 10 Reps |
| Box Jump | 1 set of 10 Reps |
| Broad Jump | 1 Set of 8 to 10 Reps |
Day 2 – Tuesday: Day off to take Rest
Day 3 – Wednesday
Circuit Training: Repeat 3 Times
| Name of Exercise | Reps |
| Burpee Pull Ups | 10 to 15 Reps |
| Bench Dips | 20 Reps |
| Push Ups | 20 – 30 Reps |
| Medicine Ball Toss | 15 Reps |
| Push Press | 10 – 12 Reps |
Day 4 – Thursday
Quadriceps and Cardio Training
| Name of Exercise | Sets & Reps |
| Power Cleans | 5 Set 5 Reps |
| Treadmill Running | 8 Sets 200 meters |
Day 5 – Friday
Training for Strengthening Core Muscles
| Name of Exercise | Sets & Reps |
| One-Arm Side Deadlift | 3 Sets 5 Reps |
| Kettlebell Deadlift (One-legged) | 2 Sets 10 Reps (For each leg) |
| Knee Tuck Jump | 3 Sets 10-12 Reps |
| Overhead Slam | 3 Sets 10-12 Reps |
| Barbell Squat (One Legged) | 2 Sets 5 Reps |
| Hanging Leg Raise | 3 Sets 10-15 Reps |
Day 6 – Saturday: Day Off to take Rest
Day 7 – Sunday
Cardio Workouts
| Name of Exercise | Sets & Reps |
| Rope Skipping | 10 Sets 2 Minutes (With 1 minute Rest) |
| Treadmill Running | 10 Sets 50 Meters Sprinting |
Apart from the above workout and exercises, football legend Ronaldo also indulges in a lot of on-field practice sessions to particularly improve his football skills, endurance, stability, and stamina.
So you see, big things don’t come easy. You need to really work hard, maintain a strong will-power to keep going and push harder each day to maintain a strong fitness level.
Eat Disciplined! Train Hard! Stay Fit!
