Celebrity 3 MIN READ 20346 VIEWS December 16, 2016

Cristiano Ronaldo Workout: Train Like The Football Legend

Written By Saurabh Monga

Attention all Football Fans! If Cristiano Ronaldo is your favorite football player, here’s a chance to get a ripped body like his. We bring to you the Cristiano Ronaldo Workout plan. Want to know more about the Football Legend? Let’s read further.

It is said that – To become a legend, you need to live like one. So, if you idolize Cristiano Ronaldo for his ripped muscular body with sculpted six-pack abs, you need to train like Cristiano Ronaldo.

Cristiano Ronaldo – A Legend That Needs No Introduction

The roaring screams of the fans motivating their home team, the intense moments just before a penalty kick and that adrenaline rush on the field while sprinting and scoring goals – These are the magical moments that make football one of the most loved, followed and watched sports in the world. And in a legendary sport like this, a name like Cristiano Ronaldo needs no introduction. 

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Ronaldo is a living legend of the soccer world. From being the front runner of the amazing Manchester United to being the superstar of the great Real Madrid, Cristiano Ronaldo has millions of fans who are crazy about his football skills and his Greek-God-like hot body!

Cristiano Ronaldo is a true inspiration for millions of budding football players who want to make it big someday like him. But, as we have said before, in order to be like him, you need to train like him. A sport like football/soccer requires great stamina, stability, and a lean, muscular and fit body. Reaching this goal has 2 major focus points – “Diet and Workout”. 

Diet – Fitness Requires Discipline

You need to be very disciplined with what you eat and knowledgeable about what not to eat. The ideal way to get a lean, fit and muscular body is to eat food rich in proteins, packed with essential minerals & vitamins, balanced in carbs and low in fat. Also, you should strictly avoid food that is fried, has too much fat or oil or has sugar & starch. One can also include muscle building supplements as instructed by a fitness trainer.

Once you have your diet in control, workout becomes more fun and less of stress. So without further delay, let’s have a look at the Cristiano Ronaldo Workout we have been talking about.

Train Like Ronaldo: Kick-off Your Way To A Lean & Fab Body

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Day 1 – Monday

Circuit Training: Repeat 3 Times

Name of Exercise Sets & Reps
Barbell Squat 1 Set of 8 to 10 Reps
Box Jump 1 set of 10 Reps
Broad Jump 1 Set of 8 to 10 Reps


Day 2 – Tuesday: Day off to take Rest

Day 3 – Wednesday

Circuit Training: Repeat 3 Times

Name of Exercise Reps
Burpee Pull Ups 10 to 15 Reps
Bench Dips 20 Reps
Push Ups 20 – 30 Reps
Medicine Ball Toss 15 Reps
Push Press 10 – 12 Reps


Day 4 – Thursday

Quadriceps and Cardio Training

Name of Exercise Sets & Reps
Power Cleans 5 Set 5 Reps
Treadmill Running 8 Sets 200 meters


Day 5 – Friday

Training for Strengthening Core Muscles

Name of Exercise Sets & Reps
One-Arm Side Deadlift 3 Sets 5 Reps
Kettlebell Deadlift (One-legged) 2 Sets 10 Reps (For each leg)
Knee Tuck Jump 3 Sets 10-12 Reps
Overhead Slam 3 Sets 10-12 Reps
Barbell Squat (One Legged) 2 Sets 5 Reps
Hanging Leg Raise 3 Sets 10-15 Reps


Day 6 – Saturday: Day Off to take Rest


Day 7 – Sunday

Cardio Workouts

Name of Exercise Sets & Reps
Rope Skipping 10 Sets 2 Minutes (With 1 minute Rest)
Treadmill Running 10 Sets 50 Meters Sprinting


Apart from the above workout and exercises, football legend Ronaldo also indulges in a lot of on-field practice sessions to particularly improve his football skills, endurance, stability, and stamina.

So you see, big things don’t come easy. You need to really work hard, maintain a strong will-power to keep going and push harder each day to maintain a strong fitness level. 

Eat Disciplined! Train Hard! Stay Fit! 

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