Cristiano Ronaldo Body Workout
Christiano Ronaldo is the most famous athlete and footballer of the 21st century. He recently joined Juventus after enjoying a successful career in Real Madrid. Portugal is the national team of this most liked player. No doubt, he has earned an admirable reputation in the world of football, not because of his exceptional skills, but because of his kind gesture and respect, he gives to his fans. Apart from his superb athletic physique, and fitness, he is a gentleman, kind-hearted, and a good human being. It is the quality that makes him a respected footballer across the globe.
The speed, dribbling skills, and foot movement of Ronaldo are unmatched. He is too fast, agile, and powerful to beat on the field. His positive attitude towards the game and strong character makes him the best player. Many of his fans love his six packs and beautiful body shape when he puts off the shirt after scoring goals. He has maintained a good body structure and all credit goes to his workout efforts and hard work.
Christiano Ronaldo is one of the skilled players who has made a good workout routine. He often shares training pictures with his fans to grab their attention. It’s not easy to be a football player. The most important thing is to maintain a perfect body. Thankfully, Ronaldo has maintained his structure and he trains well for every game either it is for Portugal or his club Juventus. He always gives his best! In this article, we’ll talk about the body workout of Ronaldo that how does he do training?
Profile Stats of Ronaldo
Age: 36 years
Birthday: 5th February 1985
Birthplace: Portugal
Weight: 84 kg
Height: 6 feet 2 inches (1.87 m)
Daily Workout Routine
Christiano Ronaldo follows a wonderful workout routine. His main target is to improve his core strength, body balance, and stamina. How does he manage his daily workout? Training is the key factor that he always keeps in mind before starting any kind of workout. The more he trains on the pitch, the more he feels satisfied. Football is a tough game that you can’t play without building stamina and gaining energy. Your legs need to be strong and fit for this sport. You run for 90 minutes in the ground and that requires energy and strength. Hence, Ronaldo spends maximum time in training. To reach the level of training, he has to plan his workout daily. Here is the body workout plan of Christiano Ronaldo!
Leg Warm-up
Leg warm-up is the most essential thing to consider that every athlete has to focus on. Christiano Ronaldo’s leg warm-up is based on hip twisters, side-lying clam, side-lying T-stretch, bird dog, bodyweight squat, and reverse lunge. If we talk about the rounds he completes to warm-up his body, we can find depth in his workout. He takes no rest during the time he completes hip twisters, whereas one set covers 50-second reps. In all his warm-up exercises, he completes 40-50 second reps with no break. After completing a warm-up session, he moves to leg workout training.
Quick Leg Workout
Leg workout is the most interesting part of his training session. Football is a technical game that requires good stamina and energy, so a leg workout is a must for every athlete. What are the exercises he covers to strengthen his legs? Here we have explained step-wise!
Step One
Step one covers glutes, quads, hamstrings, and reverse lunges. He takes no rest while working out. One set covers 40-second reps on each side. Reverse lunge and drop squat are also included in this session. Again he completes 40-second reps to manage reverse lunges. He also uses dumbbells to complete lunges and squats.
Step Two
After completing the first step, he moves to side-lying leg raise jump squat, and walking luge. This session is designed for building leg strength that ultimately boosts energy levels. As far the pattern is concerned, Ronaldo takes no rest in between these reps. The purpose of this training is to increase energy levels. Indeed, legs support the body to run efficiently.
Step Three
Step three is all about finishing power moves. It consists of a bodyweight squat, cross-back lunge, and jump squat. It is the most important step to complete training for a footballer. Ronaldo never compromises on this particular session, as it improves the balance of the body and provides power to the legs. Usually, he completes 40-50 second reps.
Gym Workout Plan
Gym workout is a must that Christiano Ronaldo follows daily. He follows a weekly workout plan that covers barbell squat, box jump, broad jump, and jumping lunge. He follows a daily workout plan and that’s the best thing to gain strength. For squats, he completes 8 reps and for jumping lunge, he does 8 reps for each leg. Therefore, he focuses on a daily plan. If he does this workout on Monday, he prefers to take a rest on Tuesday. On Wednesday, he again starts the workout with burpee pull-ups, pushups, bench dips, push-press, and ball toss.
He completes 30 reps for pushups and that is massive for a footballer. The next day he goes for sprints. 200-meter sprint by completing 8 sets without any pause. After completing sprints, he targets ab workout the next day. He loves to do core exercises for making stronger Abs. It coves one-arm side deadlift, knee tuck jump, overhead slam, one-leg barbell squat, and hanging leg raise. He completes 10-12 reps to manage these core strength exercises. Saturday is the rest day and he manages cardio workout on Sunday. It comes with rope jumping and sprints.
Christiano Ronaldo’s Diet Plan
A diet plan is the most important thing to consider that athletes and sportsmen have to follow strictly. To manage a smooth workout, one has to follow a healthy diet. Thankfully, Christiano follows a good diet plan to find fitness and health. He is no exception when it comes to achieving fitness goals keeping in mind nutrition benefits. Bacalhau à Brás is his favorite Portuguese dish that comes with fried potatoes, onions, salted cod, black olives, parsley, and scrambled eggs. Every athlete has to show love for food to boost energy. Therefore, Ronaldo follows an ideal routine to stay fit.
He loves to eat protein and mostly he goes with seafood, meat, and eggs to overcome protein deficiency. Remember, protein helps to build muscles and it is a far better option than supplements. Indeed, the protein shake is the best alternative to supplements that our footballer likes to drink. Moreover, he also eats fruits and vegetables and goes with sports drinks. He avoids alcohol, sugar, and carbonated drinks.
Breakfast
He likes to eat eggs, whole-grain cereal, cold cuts, and coffee for breakfast. He also drinks fruit juices of apple, pear, and pineapple. He also likes to eat tuna rolls for breakfast. He is crazy for fish!
Lunch
When it comes to lunch, Ronaldo loves to grab swordfish and sea bass, chicken, whole wheat, and green vegetables. Sometimes, he goes with protein shakes in the lunch.
Dinner
He goes with steaks, salad, turkey breast, and lean protein. He completely avoids alcohol and wine in the dinner and that is the reason behind his success and fame. As far as sweet is concerned, he eats chocolate and a slice of cake to meet his craving for sweets.
