Cristiano Ronaldo is one of the most hard working soccer player as we all know. His performance is increasing day by day.

In one of his interview he stated that he does crunches before going to bed and also when he wakes up, so this tells about that one does not need any equipment for getting a great body like him.

He was a skinny teenager and his friends make fun of him which gave him motivation to work hard and hard every single day.


His physique does not come from “Netflix and Chill” rather he worked his butt off to become one of the most praised athletic personality.

 Cristiano Ronaldo abides by a very strict nutrition and exercise program. During his workout, he alternates between heavy cardio and extensive weight training activities.

His Workout Plan

 NOTE :- Before starting this workout do warm up/foam rolling. For Beginners do 3 sets rather than 5.

LOWER BODY

·     EXERCISE 1 – Lunges (5 sets of 20 to 30 reps)
·     EXERCISE 2 – Jumping Squats (5 sets of 20 to 30 reps)
·     EXERCISE 3 – Normal Squats (5 sets of 20 to 30 reps)
·     EXERCISE 4 – Donkey Kicks (5 sets of 20 to 30 reps)
·    EXERCISE 5 – Wall Sit (5 sets of 1 min)

UPPER BODY

·    EXERCISE 1 – Push Ups (5 sets of 20 to 30 reps)
·    EXERCISE 2 – Shoulder Touches (5 sets of 20 to 30 reps)
·    EXERCISE 3 – Planks (5 sets of 1 min)
·    EXERCISE 4 – Crunches (5 sets of 25 reps)
·    EXERCISE 5 – Leg Raises (5 sets of 20 to 30 reps)
·    EXERCISE 6 – Back Extension (5 sets of 10 to 20 reps)

CARDIO

·    EXERCISE 1 – Running (10 km)
·    EXERCISE 2 – Step Ups (5 sets of 100 to 200 reps) 
·    EXERCISE 3 – Burpees (5 sets of 25 to 35 reps)