Introduction
It is the best way to shape up your body by doing what you love, and for this reason, the Brazilian footballer has found a new hobby that will surely make him feel fit.
He tells his fans all about it on Instagram (@neymarjr) with photos like this one of himself at the gym. His workout routine includes cardio exercises, weight training, plyometrics, core work, and stretching sessions.
He wants to be in tip-top condition when Brazil goes into their World Cup campaign next year. So, he gives his best to make his body up to the mark.
He is the next very famous player and the assured leader of Brazil's forward line. Neymar is the most skilled player in the football world.
It went from a Brazilian star way footballer to a millionaire and is even appraised as one of the best talents on earth. He is equipped with his skills for both feet, dribbling ability, creativity, finishing prowess, agility and speed.
These things make him into an unpredictable striker who can play anywhere up front or behind another center-forward. Let's grab the Neymar JR Workout Routine idea in this article.
Neymar JR Body Stats
| Name | Neymar da Silva Santos Júnior |
| Date of birth | 5 February 1992 |
| Place of birth | Mogi das Cruzes, Brazil |
| Age | 29 years |
| Height | 175 cm (5’9″) or 1.75 m |
| Weight | 70 kg or 154 lbs |
| Chest Size | 40 inches |
| Waist Size | 32 inches |
| Biceps | 12 inches |
| Profession | Footballer |
| Achievements | Ligue 1 Player of the Year, 2018 |
Neymar JR Workout Routine
Neymar JR. may be one of the most famous soccer players globally, but he is still just a human being with bodily needs. Every morning, at 8 am sharp, Neymar Jr. ‘s got up and started working out with his trainer.
He performs an hour-long workout that includes stretching and flexibility and strength-developing workouts. It has squat jumps, rope skipping, shipping hurdles, short sprints, or running on dunes for five minutes straight.
His exercise routine consists of stretching followed by flexibility and strength developing workouts. It also includes squat jumps, rope skipping, and many more.
Although Neymar Jr.'s work ethic is hard to match, many people would do anything for a fraction of his success. If you're looking to get in shape and want an example of how it's done the right way, then look at the workout routine below.
Monday
| Warm-Up | 15-20 minutes |
| Stretch | 10 minutes |
| Jog | 800 m |
Workout 1
| Circuit: 4 Rounds | 400m run |
| Jump Squats | 15 |
| Jump Ropes | 100 |
| Sprint | 100m |
| Box Jumps | 15 |
Workout 2
| Back Squat | 4×12 |
| Weighted Lunges | 4×12 |
| Mountain Climbers | 4×25 |
| Plank Holds | 4×60 seconds |
| Cooldown | 10-minute jog |
Tuesday
| Long Distance Cardio | Run 3 miles |
| Cardio | 60 minutes on and off |
| Run 5.5-9 mph | One minute on |
| Run 2.5-3.5 mph | One minute off |
Wednesday
| Warm-Up | 15-20 minutes |
| Stretch | 10 minutes |
| Jog | 800 m |
Workout 1
| Circuit: 4 Rounds | 400m run |
| Jumping Lunges | 15 |
| Jump Ropes | 100 |
| Sprint | 100m |
| Goblet Squats | 15 |
Workout 2
| Front Squats | 4×12 |
| Leg Press | 4×12 |
| Leg Raises | 4×25 |
| Plank Holds | 4×60 seconds |
| Cooldown | 10-minute jog |
Thursday
| Long-Distance Cardio | Run 3 miles |
| High-intensity interval training | 60 min on and off cardio |
| One min on Run | 5.5 – 9 mph |
| One min off Run | 2.5 – 3.5 mph |
Friday
Warm-up
| Circuit: 4 Rounds | 400m run |
| Jump Squats | 15 |
| Jump Ropes | 100 |
Workout 1
| 4 Rounds | 400m run |
| Pistol Squats (each leg) | 15 |
| Jump Ropes: sprint | 100:100m |
| Weighted Step Ups | 15 |
Workout 2
| Overhead Squat | 4×12 |
| Hamstring Curls | 4×12 |
| Sit-Ups | 4×25 |
| Plank Holds | 4×60 seconds |
| Cooldown | 10-minute jog |
Saturday & Sunday
Both of these days are free of intense workouts. He performs light physical activities such as hiking, skiing, and rope skipping.
Neymar Jr. Diet Routine
Why not try following the diet routine of one of the most talented soccer players in the world? Neymar JR is known for his incredible skill on the field and even more so for his dedication to it.
One thing he does every day is to eat nutritious foods that will keep him at peak performance levels throughout games or practices. He also eats balanced meals with plenty of protein to ensure he gets enough energy for training sessions.
His goal is to live life as an athlete who never stops moving forward! Neymar preferred eating healthier food choices that fuel his body’s needs. He eats the foods in the following ratio.
| Calories | 60 % |
| Carbs | 30 % |
| Fats/vitamins/macronutrients | 10% |
Along with JR's athletic career, he’s also known as an ambassador of healthy eating for athletes around the globe. To maintain his high level of performance on the field, Neymar Jr maintains a diet that includes:
| 1 | Fruits and vegetables |
| 2 | Eggs |
| 3 | Nuts |
| 4 | Whole grains |
| 5 | Seafood |
| 6 | Lean meats |
| 7 | Avocado |
| 8 | Water 2 liters a day |
Neymar JR Diet Plan
| Breakfast | 3 fried eggs with spinach
A few slices of lean turkey |
| Lunch | Turkey meatballs
Asparagus green chutney Half a sweet potato |
| Evening Snacks | Turkey
Peanut butter A few sunflower seeds |
| Dinner | White chopped
Cooked cabbage |
| Cheat Day | French fries
Pizza |
Conclusion
Neymar Jr has been a world-renowned soccer player playing professionally since 2009. He has been playing as an attacking player for the Spanish club FC Barcelona since 2013.
The 25-year-old striker was born in 1992 and started his career at Santos. Before moving to Spain, where he played with FC Barcelona B until 2012, he made it into the first-team squad.
He also plays for Brazil's national football team. Neymar will participate in this year's Olympic Games Rio 2016 tournament, which starts on August 3rd.
Many other footballers widely follow Neymar's training methods. He follows various workout routines, which help him maintain his fitness level during the season and even out off-season time. If you're looking for a good workout routine, this might be it!
Images Credits :
Feature Image (Pinterest)
