Cristiano Ronaldo Workout Routine

In this week’s episode, we’ll check out Cristiano Ronaldo’s Workout Routine. You’ll find out exactly what it takes to be the world's best football player.

Cristiano Ronaldo is regarded as one of the most talented soccer players of our time. And, despite the fact that his body is leaner than that of a typical fitness model or bodybuilder, it is still worthy of admiration and aspiration. Cristiano aims to improve his strength, endurance, speed, and functional movements and it’s all due to his healthy and grueling eating and workout habits.

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Ronaldo grew up in a small tin-roofed home overlooking the ocean in a mostly working-class neighborhood. Ronaldo got his start in soccer thanks to his father, who worked as an equipment manager at a boy's club.

His early years were shaped by adversity, as his father drank excessively. Ronaldo's mother worked as a cook and cleaner to help feed the children and maintain some financial stability.

His father died of alcohol-related kidney problems in 2005, while Ronaldo was playing for Manchester United, and his mother battled breast cancer in 2007. The former was especially difficult for Ronaldo because he and his father had a close relationship.

The young athlete had pushed his father to enter rehab and address his drinking on numerous occasions. His father, on the other hand, never took up the offer.

Ronaldo had already established himself as a phenomenon by the age of ten, a kid who ate, slept, and drank soccer. "He loved the game so much as a boy that he'd miss meals or escape out of his bedroom window with a ball when he was supposed to be doing his homework," his godfather, Fernao Sousa, told British reporters.

Ronaldo's talent and legend had grown significantly by the time he was in his early teens. He joined Sporting Portugal in 2001 after a stint with Nacional da Liha da Madeira.

Many people around the world, particularly young people, want to be like this top player in their sport. Cristiano Ronaldo's fitness, according to him, is the foundation of his success in soccer, so let us tell you about Cristiano Ronaldo's workout routine. Despite the fact that he lacks the bulk of a more muscular body, his body is still incredible, allowing him to play the entire game without stopping. He focuses on his stamina, speed, strength, and functional movements, as opposed to the film stars who primarily focus on shaping their bodies.

We'll look at his diet plan after we've looked at his workout routine because it gives him the energy he needs to work out and play on the field.

It’s the true rags to riches story that Cristiano Ronaldo had to go though, but its not because of his lack of work ethic. He worksout five days a week with two days of complete rest and what’s more, he gets a complete 8 hours of sleep which prepares him for the workout the next day. 

Every night, Ronaldo will get eight hours of sleep. That's on top of the FIVE naps he'll take throughout the day.

"Proper sleep is really important for getting the most out of training," the Portuguese superstar said of rest.

"I get up and go to bed early, especially before matches." Sleep aids muscle recovery, which is critical."

He has sessions of short and long period exercises on a daily basis to increase his stamina and strength. He usually has a daily session to have low fat, less than 10% and he has a running session of about 25-30 minutes to increase his stamina and strength. In addition to that, he practices technical movements almost daily and he spends considerable time in the gym too.

So if you are looking to follow this world-class player then buck up! Without further ado, let's study the workout routine of this world-class player in greater detail.

Day 1

On Monday, Cristiano Ronaldo performs 5 exercises with a circuit routine and completes the circuit 3 times. His workout routine of day 1 is as follows:

Barbell squats (8 reps)

Box jump (20 inches, 10 reps)

Broad jump (8 reps)

Jumping lunge (8 reps, each leg)

Lateral bound (12 inches, 10 reps)

Day 2:

Exercising hard on the first day on the 1st day of the week Cristiano Ronaldo takes a complete day to rest on the second day of the week so that his body will be prepared for the next day's training session.

Day 3:

On the 3rd day of the week, Ronaldo performs an arm routine. On this day he primarily focuses on 5 exercises with 3 reps which are as follows:

Burpee pull-up (10-15 reps)

Bench dips (20 rep)

Push-ups (20-30 reps)

Medicine ball toss (15 reps)

Push Press (10 reps)

Day 4:

On day 4, Ronaldo does some simple exercises which includes:

Power cleans (5 sets, 5 reps)

Sprinting (8 sets, 200 meters)

Day 5:

On the 5th day, Cristiano performs a leg workout which includes the following exercises:

One arm side deadlift (3 sets, 5 reps, each arm)

Dumbbell one-legged dead rift (2 sets, 10 legs, each leg)

Knee tuck jump (3 sets, 10-12 reps)

Overhead slam (3 sets, 10-12 reps)

One leg barbell squat (2 sets, 5 reps)

Hanging leg raise (3 sets, 10-12 reps)

Day 6:

On the 6th day of the week, Cristiano Ronaldo takes another rest and prepares his body for a further workout in the coming days.

Day 7 Workout Routine:

On the last day of the week Ronaldo performs some cardio which includes the following 2 exercises:

Rope jumping (10 sets, rest 1min)

Resistance sprinting (10 sets, 50 meters)

After reading the workout routine of this world-class player you may be wondering about his diet. Ronaldo, unsurprisingly, takes his diet very seriously. "A good workout must be combined with a good diet," he states. "I eat a high protein diet, with lots of whole grain carbs, fruit and vegetables, and avoid sugary foods." 

Ronaldo has divided his daily meal into 6 parts, he usually has a meal after every 2-4 hours. This division of meals helps him to control his body’s metabolism. As we know, soccer players usually have muscular problems because of constant running so to avoid this Ronaldo’s meal has a considerable amount of lean meat to accommodate the need for protein in the body. Besides that, he used to eat vegetables as they are rich in minerals and vitamins. Moreover, he eats supplements to cover the proportion of energy left over by the food. He avoids sugar in his food as the sugar slows down the process of metabolism.

Here is Ronaldo’s meal breakdown:

Meal 1:

Whole wheat or whole-grain cereal

Egg whites

Fruit juice

Meal 2:

Whole wheat pasta

Green vegetables

Baked potatoes

Chicken with salad

Meal 3:

Tuna roll

Fruit juice/ lemon juice

Meal 4:

Rice with pulses

Chicken with turkey breasts

Beans

Fruits

As you can tell, to maintain his lifestyle, he puts in the work at the gym and in the kitchen, but it takes a lot of effort behind the scenes. Ronaldo lives a disciplined lifestyle, from his diet to his exercise routine to his sleep and rest.

In today’s episode, we told you about Cristiano Ronaldo’s workout routine and his meal that gives him the energy to play and got praise from his fans. Make sure you subscribe to our channel for your continuous support and comment below your suggestions for us. But as you can tell, everything comes at a price.