The Cristiano Ronaldo Workout

0 Comments

Cristiano Ronaldo Workout

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

Become An Unorthodox Training Member Today:

ACHIEVING FITNESS RESULTS JUST GOT WAY EASIER.
The Unorthodox Training Fitness Program Membership is a simplified process that is easy to learn and adapt as part of your daily routine. Our new one-of-a-kind fitness program provides you with a simplified approach guides you with every step of your fitness journey so you can confidently achieve your fitness goals in less time! Get more training, tools, and resources to help guide you towards achieving your health and fitness goals!

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.

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}
Become An Unorthodox Training Member Today!
>