CRISTIANO RONALDO | TRAINING/WORKOUT IN THE GYM



Did you ever wonder about what Cristiano Ronaldo does to keep in shape? What kind of training exercises and drills does he take, in order to always be in top form? Below, you may find plenty of information regarding Ronaldo’s workout, diet plans and gym exercises that you can replicate to get the same body as CR7.

Cristiano Ronaldo, commonly known as CR7, is one of the most skillful soccer players of the modern era. The 32-year-old Portuguese superstar has immense love for fitness, which combined with his crazy work ethic has produced his incredibly athletic physique. Even though his body is leaner than a typical fitness model or bodybuilder, it is still worthy to be amazed at or aspire to. Besides long and intense team practices and footwork training, Cristiano focuses on improving his strength, stamina, speed, and functional movements.

Even if you have an efficient workout routine, it will not work well unless you blend it with a proper diet plan. The Real Madrid forward is aware of this fact and he pays attention to the kind of food he takes. Here we share the principles of his diet:

Meal frequency: The daily food intake is divided into 6 smaller meals separated by a period of 2-4 hours. This helps to control his body’s metabolism
A diet with sufficient quantity of protein: His diet comprises plenty of lean meat as high protein intake is necessary for muscle repair
Supplements for recovery: Protein shakes, joint supplements, multi-vitamins
Enough vegetables: Since vegetables have lots of minerals and vitamins, they are needed for recovery
Sugary foods are avoided: Foods and drinks with high sugar content cause accumulation of fat and slows down metabolism

Breakfast: Whole-wheat or whole-grain cereal, egg whites, fruit juice
Lunch: Whole-wheat pasta, green vegetables, baked potato, chicken with salad
Snack: Tuna roll with fruit juice/lemon juice
Dinner: Rice with pulses, chicken or turkey breasts, beans, and fruits
Cristiano Ronaldo Workout Pictures
Cristiano Ronaldo Workout Pictures

Cristiano is a professional athlete who is guided by expert dieticians and fitness coaches. Since his playing career in Manchester United, his body underwent a major transformation. In order to achieve a fat-free athletic physique, he has worked very hard in both the training grounds and gym. His daily workout schedule is as follows:

Daily practice for 3-4 hours assuring a low fat level (less than 10 percent)
Cardio exercises including several running sessions, each lasting for 25-30 minutes
Short-period exercises such as high intensity sprinting drills
Technical drills for improving ball control and skills
Tactical exercises to relate or communicate better with the teammates
Training in the gym for development of specific muscles, as also for increasing total body strength

Cristiano Ronaldo Body Measurements
Height: 1.86 m (6’1”)
Weight: 183 lbs (83 kg)
Chest: 43”
Waist: 33”
Thighs: 24”
Biceps: 13”

Ronaldo’s training philosophy is to work out 3-4 hours a day on 5 days of a week. Moreover, he sleeps for at least 8 hours every night, which gives his body enough rest to recover after a day’s hard work. To achieve and maintain a powerful, shredded, and athletic body like CR7, you can follow this Ronaldo-inspired training program.

Monday
The circuit should be repeated thrice
Barbell Squat (reps: 8)
Box Jump (20 inches, reps: 10)
Broad Jump (reps: 8)
Jumping Lunge (reps: 8 for each leg)
Lateral Bound (12 inches, reps: 10)

Tuesday
Rest day
Cristiano Ronaldo Six Pack
Cristiano Ronaldo Six Pack

Wednesday
The entire circuit is to be repeated thrice
Burpee Pullup (reps: 10-15)
Bench Dips (reps: 20)
Pushups (reps: 20-30)
Medicine Ball Toss (reps: 15)
Push Press (reps: 10)

Thursday
Concentrate on Quads or Cardio workouts
Power Cleans (sets: 5, reps: 5)
Sprinting (sets: 8, reps: 200 meters)

Friday
Focus on Stability and Core exercises for a tight and sculpted abs
One-Arm Side Deadlift (for each arm sets: 3, reps: 5)
Dumbbell One-Legged Deadlift (sets: 2, reps: 10)
Knee Tuck Jump (sets: 3, reps: 10-12)
Overhead Slam (sets: 3, reps: 10-12)
One-Leg Barbell Squat (sets: 2, reps: 5)
Hanging Leg Raise (sets: 3, reps: 10-15)
Cristiano Ronaldo in Gym
Cristiano Ronaldo in Gym

Saturday
Rest Day

Sunday
Cardio exercise
Rope Jumping (sets: 10, rest: 1 min)
Resistance Sprinting (sets: 10, reps: 50 meters)

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