Cristiano Ronaldo workout: all you need to know about world-best footballers daily routine

Source: Cristiano Ronaldo Facebook

From his early days at Manchester United to his time at Real Madrid, Cristiano Ronaldo has had an illustrious career. The Portuguese player is undoubtedly one of the most talented footballers to have emerged in recent years. 

Known for his incredible pace and deadly finishing ability, CR7 is widely regarded as one of the best players on the planet. He has also been hailed as 'The Phenomenon' because of his consistency across club and country. 

Ronaldo’s daily regime is not only a source of inspiration, but also serves as training for all the world-class athletes that would want to emulate it. Let us take a look at what makes CR7 so special other than his goal scoring prowess.

Ronaldo's daily exercise routine: Mix it Up!

Ronaldo divides his main workout between weights and cardiovascular exercises like running and rowing as part of his daily exercise routine.

He suggests "mix it up" when it comes to a good daily exercise routine. Because it's crucial to target all body parts during exercises that build both strength and stamina, in addition to keeping things interesting.

It's been said that he devotes three to four hours a day, five days a week to training, with each day devoted to a different muscle group.

Ronaldo will perform a targeted workout as the game day approaches. Ronaldo uses a combination of technical drills, leg workouts, and intense cardio exercises to get in his peak performance shape.

However, since you probably aren't going for a career in professional football, we'll skip over the technical drills and instead examine Cristiano Ronaldo's warm-ups ritual, leg workouts, ab routines, and weight training.

Follow these workout routines, and you can achieve his shredded six-pack and toned hamstrings in no time.

Source: Cristiano Ronaldo Facebook

1. Cristiano Ronaldo’s leg warm-up routine

• Hip twisters – 1 set of 50-second reps, followed by no rest.
• Side-lying clam – 1 set of 40-second reps each side, followed by no rest.
• Side-lying T-stretch – 1 set of 40-second reps each side, followed by no rest.
• Bird-dog – 1 set of 50-second reps, followed by no rest.
• Bodyweight squat – 1 set of 50-second reps, followed by no rest.
• Reverse lunge – 1 set of 40-second reps, followed by 10 seconds of rest

Source: Cristiano Ronaldo Facebook

2. Cristiano Ronaldo’s quick leg workout

Part one: Quads, glutes, and hamstrings

• Single-leg glute bridge – 1 set of 30-second reps each side, followed by no rest.
• Reverse lunge (with dumbbells) – 1 set of 30-second reps each side, followed by no rest.
• Jump squat – 1 set of 40-second reps each side, followed by 20 seconds of rest.

Part two: Definition and strength-building

• Side-lying leg raise – 1 set of 50-second reps each side, followed by no rest.
• Walking lunge (with dumbbells) – 1 set of 50-second reps, followed by no rest.
• Jump squat – 1 set of 30-second reps, followed by 20 seconds of rest.

Part three: Finishing power moves

• Crossback lunge – 1 set of 40-second reps, followed by no rest.
• Rear-foot elevated split squat (with bench) – 1 set of 40-second reps each side, followed by no rest.
• Bodyweight squat – 1 set of 30-second reps, followed by no rest.
• Jump squat – 1 set of 30-second reps, followed by 20 seconds of rest.

Source: Cristiano Ronaldo Facebook

3. Cristiano Ronaldo 5-day gym workout plan

Monday: Circuit training

Repeat the following circuit three times

• Barbell Squat – 8 reps
• Box Jump – 10 reps
• Broad Jump – 8 reps
• Jumping Lunge – 8 reps each leg
• Lateral Bound – 10 reps

Tuesday: Rest

Wednesday: Circuit training

Repeat the following circuit three times

• Burpee Pullup – 10-15 reps
• Bench Dips – 20 reps
• Pushups – 20-30 reps
• Medicine Ball Toss – 15 reps
• Push Press – 10 reps

Thursday: Quad and cardio

• Power Cleans – 5 reps per set for 5 sets
• Sprints – 200-meter reps per set for 8 sets

Friday: Ab workouts and core exercises

• One-Arm Side Deadlift – 5 reps each arm per set for 3 sets
• Dumbbell One-Legged Deadlift – 10 reps per set for 2 sets
• Knee Tuck Jump – 10-12 reps per set for 3 sets
• Overhead Slam – 10-12 reps per set for 3 sets
• One-Leg Barbell Squat – 5 reps per set for 2 sets
• Hanging Leg Raise – 10-15 reps per set for 3 sets

Saturday: Rest

Sunday: Cardio exercise

• Rope Jumping – 10 sets with 1 minute of rest between each set
• Resistance Sprinting – 50 metres per rep for 10 sets

Cristiano Ronaldo’s dedication and focus are unparalleled as he continues to improve himself on and off the pitch, with no signs of slowing down. In a world where it seems like everyone is taking a break, Ronaldo is one of the few who is taking his training and conditioning seriously. 

His daily routine is the perfect example of how sportsmen can use their time to better themselves, and Ronaldo is doing just that. We hope that some of his secrets will rub off on your fitness levels, and we can all work harder to be as strong, fast, and agile as the GOAT football player. 🐐

Doing workout like him can prove difficult. If finding the motivation and not having someone hold you accountable to your schedule are the problems preventing you from exercising regularly, enrolling in fitness classes is a great place to start.

Getting started at fitness is much easier if you can find one that allows you to book a class using an easy to use fitness software.

Good luck!

Nicholas 🐸

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