The Cristiano Ronaldo Workout

The Cristiano Ronaldo Workout

Day one: Whole Body Training Circuit 5 x 5 repetitions per physical exercise, 10X0 Tempo, Rest Phase 45-seconds:Pull-ups, dumbbell bench press exercise, stiff-legged deadlifts, dumbbell front lunges, barbell hang cleans, barbell push-presses, standing up calf raises, 1-arm kettlebell swings, dumbbell side lunges. Following the weights, Cristiano wraps up using a cardiovascular workout of a 30-minute treadmill machine run utilizing rolling hills (various incline ranges), raising the pace virtually every 5-minutes.

Day 2: 45-minute cardiovascular work out to boost endurance and lactic acid threshold 45-minute Tempo Run

Day three: Circuit training and plyometrics for better strength endurance, explosiveness and accelerated fat loss

Strength Endurance Routine: 18 repetitions for each physical exercise, 10X0 Tempo, Rest Interval 10 seconds between exercises: front squats, decline press, 1-legged lying stability ball curls, dumbbell rows, dumbbell shoulder presses, dips

Relax 60-seconds, and repeat once more for 2 circuits overall. After the circuit training sessions Cristiano does a number of Plyometrics: 2 x 12 representatives, X-Tempo, Rest Interval half a minute between sets as well as between physical exercises: box jumps, explosive push-ups with clap, bi-lateral bounds for distance (jump forwards as far as possible with both legs level/at the same time), push up & tuck jump burpees

Unwind for a few days, then do it again.

Notes:

Do not forget that professional football players work out something such as 2-3 times each day generally: skill training, practice games, HIIT Exercising, you name it. The Cristiano Ronaldo Workout as layed out above is really an Off-Season program and isn’t advised in season: you’d get overtrained in a hurry!

Have A Great Time!