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The Cristiano Ronaldo Workout Routine

Celebrity Fitness, Fitness

The Cristiano Ronaldo Workout Routine

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Cristiano Ronaldo (aka Cristiano Ronaldo dos Santos Aveiro), named by his dad after the former American President Ronald Reagan, barely needs an introduction.

With roots from Portugal, he plays as a forward for Italian Club – Juventus and captains the Portugal National Team. His debut was against Kazakstan in Nov 2003 for Euro 2004 .

As one of the World’s Top Footballer, Cristiano follows a strict workout and training routine to prepare himself to compete at the World Level.

Gloriously called out as CR7 (his name initials followed by his football jersey number), Cristiano became a household name much before he even kicked his first goal in the 2004 FA Cup Final against Millwall FC.

Cristiano is fondly followed for his work-ethic and ever changing hairdos, and has always been grabbing limelight for the celebrity girlfriends he has had. Irina Shayk, Paris Hilton, Merche Romero, Kim Kardashian, Nuria Bermudez to name a few.

He is known to have started playing football since he was 8, for an amateur team Andorinha, where his father was the kit man. His contract with the Manchester United in itself has an interesting story to tell.

After playing against Manchester United in a pre-season friendly, the Manchester United players urged their manager to sign Cristiano on the the flight back to Manchester.

Ronaldo has won acclaims to his bag as FA Cup winner (2004), Euro 2004 finalist (2004),  UEFA Team of the Year (2004), FA Cup finalist (2005), FIFPro Special Young Player of the Year (2005). In the year 2007, Cristiano won: PFA Young Player of the Year award, PFA Player of the Year, PFA Fans’ Player of the Year (Premiership), Portuguese Footballer of the Year, FWA Footballer of the Year, Sir Matt Busby Player of the Year and Manchester United’s Players’ Player of the Year.

Phew, and these are just the most memorable ones. Appended to the queue is yet another benchmark set by the 28 year old today, when the champion kicked his 400th goal in his side’s 3-0 victory over Spanish rivals Celta Vigo in the La Liga.

Having  tasted poverty, CR7 sets an exemplary image for becoming the most expensive footballer in the history when he moved to Real Madrid from Manchester United in the year 2009 worth £80 million (€94 million/$131.6 million). Under his contract with Real Madrid, for which Ronaldo gets 21 million euros per year, makes him the richest footballer in the entire world.

The Portugal, English and Spanish speaking footballer is not just multilingual, but also holds a healthy grip for the workout regime he follows with extreme earnestness. He exercises all 7 days of the week, sparing 3-4 hours. What follows is not just his workout regime, but also, the diet plan he follows thereafter.
As one of the World’s Top Footballer, Cristiano follows a strict workout and training routine to prepare himself to compete at the World Level. For more information, news and Cristiano Ronaldo net worth, you can visit Thesquander.

Check Out How CR7 Works His Muscles Out

Monday

EXERCISE REPS
Pull ups 5 sets of 5 reps
Deadlift 5 Sets for 5 Reps
Dumbbell Bench Press 5 sets of 5 reps
Dumbbell Lunges 5 sets of 5 reps
Calves Raises 5 sets of 5 reps
Dumbbell Chest Press 5 sets of 5 reps
Stiff-legged Deadlift 5 sets of 5 reps
Barbell Hang Cleanse 5 sets of 5 reps
Standing Calf Raises 5 sets of 5 reps
Cardio Workout on Treadmill 30 minutes

 

Tuesday

EXERCISE

REPS

Cardiovascular workout 45 minutes

 

Wednesday

EXERCISE

REPS

Dumbbell Front Squats 2 sets of 18 reps
Decline Push Ups 2 sets of 18 reps
Body Weight Dips 2 sets of 18 reps
Seated Dumbbell Shoulder Presses 2 sets of 18 reps
1 – legged Lying Stability Ball Curves 2 sets of 18 reps
Bent Over Dumbbell Rows 2 sets of 18 reps
Box Jumps 2 sets of 12 reps
Explosive Push ups 2 sets of 12 reps
Explosive Burpees 2 sets of 12 reps

 

Thursday

EXERCISE

DURATION

Sport Activity 20 minutes
Cardio Workout 45 minutes

 

Friday

EXERCISE

REPS

Pull ups 4 sets of 8 reps
Deadlift 4 sets of 8 reps
Calves Raises 4 sets of 8 reps
Dumbbell Lunges 4 sets of 8 reps
Stiff-legged Deadlift 4 sets of 8 reps
Standing Calf Raises 4 sets of 8 reps
Dumbbell Bench Press 4 sets of 8 reps

 

Saturday

EXERCISE REPS
Cardiovascular workout 45 minutes
Sport Activity 20 minutes

 

Sunday

19px;”>REPS

EXERCISE
Dumbbell Front Squats 2 sets of 10 reps
Decline Push Ups 2 sets of 10 reps
Body Weight Dips 2 sets of 10 reps
Seated Dumbbell Shoulder Presses 2 sets of 10 reps
1 – legged Lying Stability Ball Curves 2 sets of 1o reps
Bent Over Dumbbell Rows 2 sets of 10 reps
Box Jumps 2 sets of 12 reps
Explosive Push ups 2 sets of 12 reps
Explosive Burpees 2 sets of 12 reps

 

Cristiano Ronaldo’s Diet Plan

To fantasize a muscle revealing body, the one Ronaldo possess, you got to check out the diet plan he follows, besides his stringent workout regime and optimum sleep hours. To attain the level of physique, CR7’s got, you got to trim down your body fat to as low as 10%. Which is sure to be achieved after following his aforementioned workout regime rigorously.

BREAKFAST

  • Ronaldo eats cheese toast and fish fry for his breakfast.
  • Never misses out a carb stuffed diet.
  • For beverages, he opts a calcium filled milk.
  • Followed by a protein shake and
  • To ensue it up, he drinks a glass of fruit juice, completing his one time dietary intake for the day.

LUNCH

  • Cheese
  • Brown rice
  • Wheat Toast
  • Green vegetables and
  • Olive oil forms a part of his lunch every day.

EVENING

DINNER

  • White rice accompanied with pulses.
  • Protein food like chicken, eggs, turkey, some lean cuts of beef and pork, whey protein powder, beans and other legumes, fat free milk, and fish
  • Chicken Breast has to be there.
  • One Fish dish that may include fishes like Tuna or Salmon would do good.
  • Vegetables and
  • Milk and Dry fruits.

To attain a body like Cristiano Ronaldo, you got to eat like cristiano Ronaldo, Workout like Cristiano Ronaldo and Imitate his entire fitness regime. Consulting your fitness trainer prior to commencing the same, will help you fetch the results better.

Hailing from Santo Antonio flanked by Funchal Madeira, Ronaldo does not come from a well off background.

Resources proclaim that he never played with toys all his life and shared one small room with three of his elder siblings.

Cristiano was expelled from his school for throwing a chair at his teacher, to which the footballer rationalized, “He disrespected me“. Outraged by the incidence, today Ronaldo claims a lot more reverence, through the fan following he earns in the entire world.

Cristiano Ronaldo is hell of an inspiration, not only for the people of his hometown Madeira, but across the globe as well.

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