The Cristiano Ronaldo Workout

Day 1: Whole Body Training Circuit five x five repetitions per exercise, 10X0 Tempo, Rest Span 45-seconds:Pull-ups, dumbbell bench press exercise, stiff-legged deadlifts, dumbbell front lunges, barbell hang cleans, barbell push-presses, standing calf lifts, 1-arm kettlebell swings, dumbbell side lunges. After the weights, Cristiano completes having a cardio workout of a 30-minute fitness treadmill machine run making use of rolling hills (various incline ranges), raising the pace virtually every 5-minutes.

Day 2: 45-minute cardiovascular system exercise to boost endurance as well as lactic acid building up a tolerance 45-minute Tempo Run

Day three: Circuit training and plyometrics for superior strength endurance, explosiveness and more rapid fat reduction

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

Rest 60-seconds, and repeat once again for 2 circuits overall. Following the circuit training program Cristiano performs a number of Plyometrics: two times 12 reps, X-Tempo, Rest Period half a minute in between sets as well as between 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

Rest for a day or two, then do it again.

Notes:

Keep in mind that pro football players train something like 2-3 times each day on average: skill training, practice matches, HIIT Exercising, you name it. The Cristiano Ronaldo Workout as layed out above is really an Off-Season routine and isn’t suggested in season: you’d get overtrained right away!

Best Of Luck!