The workout we have come up with today to post is the Cristiano Ronaldo Workout! This one is inspired by the physique that Cristiano Ronaldo has built and maintained during his career. Don’t forget that nutrition plays an important role when striving to achieve various fitness and strength goals!
Research process for celebrities/characters/etc:
When we are researching workouts for different anime characters, celebrities, cartoon characters, athletes, politicians, etc… We go through a fairly large deep dive into the data we can find available through books, movies, comic books, interviews, articles that have been written, and we often even reach out to contact the individuals to gather data if at all possible. Then using our education and knowledge we formulate workout information based on what the research and outreach information obtained.
Cristiano Ronaldo Stats:
Height: 6’2
Weight: (approximate) 184 lbs
(Information retrieved from Wikipedia.)
NUTRITION
Looking for nutritional information to help get you on track with your health and fitness goals? We also have you covered, on our Unorthodox Training Nutrition page we have laid out many of the basics for nutrition information that has helped to consistently get results. We go into nutrition more in-depth in our membership program as well. Combining fitness and nutrition routines or plans together can allow you to optimize your health and fitness with your lifestyle. Your nutrition should be set-up in a way that helps you to create a sustainable health and fitness routine to achieve your desired health and fitness results.
Cristiano Ronaldo Workout:
Training Volume:
5 days per week
Explanation:
This is a training replication of one of the world’s greatest athletes. The volume is high. It’s okay to cut some portions and take extra rest days if needed. Don’t be afraid to scale.
Day One: Cardio, Circuit, Chest, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
5 Rounds for Time
Row 400m
10 Thrusters
10 Box Jumps
10 Push Ups
Workout:
Bench Press
4×12
Chest Flys
4×12
Incline Chest Press
4×12
Cable Pushdowns
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Two: Cardio, Circuit, Legs, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
1 Round for Time
Bike 60 Cals
50 Wall Balls
40 Power Cleans
30 One Arm Dumbbell Snatches
20 Burpees
10 Deadlifts
Workout:
Back Squat
4×12
Leg Press
4×12
Quad Extension
4×12
Hamstring Curls
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Three: Cardio, Circuit, Back, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
3 Rounds for Time
5 Burpees
10 Push Ups
15 Sit Ups
20 Power Snatches
15 Mountain Climbers
10 Pull Ups
5 Pistol Squats (Each Leg)
Workout:
Deadlift
4×12
Dumbbell Rows
4×12
Lateral Pulldowns
4×12
Bent Over Barbell Rows
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Four: Cardio, Circuit, Shoulders, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
21-15-9
Thrusters
Pull Ups
Workout:
Military Press
4×12
Dumbbell Front Raises
4×12
Lateral Side Raises
4×12
Upright Rows
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
Day Five: Cardio, Circuit, Freestyle, Sprints
Warm Up:
Stretch
Jog 1600m
Circuit:
4 Rounds for Time
Row 800
15 Power Cleans
10 Bench Press
5 Burpees
Workout:
Clean and Press
4×12
Weighted Lunges
4×12
Box Jumps
4×12
Pull Ups
4×12
High Intensity Interval Training
10-20 min of Treadmill Sprints/Walk Intervals
OR
10-20 min of Jump Rope
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Disclaimer:
The information discussed in this article is meant solely for educational reasons. This is not medical advice because I am not a doctor. This post is based on my personal experiences and my readings of the existing scientific literature. Only healthy adults should follow the advice and ideas in this article. You should get the advice of your doctor before implementing any of the suggestions in this article. Consult your doctor if you have any health difficulties or pre-existing conditions before making any changes based on the advice in this article. As a disclaimer, the author/owner of this website makes no representations as to whether the material contained there will actually cause any harm or liability, real or perceived, and as such should not be held responsible as you are assuming any risks yourself.