Cristiano Ronaldo, born 5 February 1985 in Funchal, Madeira, is a Portuguese football superstar who plays as a forward for Premier League club Manchester United. He is widely regarded as one of the greatest players, having won five Ballon d’Or awards and four European Golden Shoes. Cristiano has won 32 trophies in his career, including seven league titles, five UEFA Champions Leagues, and the UEFA European Championship. In 2016, Forbes named him the highest-paid athlete in the world. He was listed by Time as one of the top 100 global influencers in 2014. Ronaldo is the third athlete to collect $1 billion in career earnings in sports and the first soccer player.
He began his professional career with Sporting CP before joining Manchester United at 18 in 2003, where he won the FA Cup in his first season. He would also win three consecutive Premier League titles, the Champions League, and the FIFA Club World Cup before winning his first Ballon d’Or at 23. When Ronaldo moved to Real Madrid in 2009 for €94 million, it was the then-most expensive association football transfer ever. During his time there, he won 15 trophies, including four Champions Leagues, two La Liga, and two Copa del Rey. He also established himself as the club’s all-time leading scorer. Ronaldo won the Ballons d’Or back-to-back in 2013, 2014, 2016, and 2017. In 2018, he signed for Juventus in a transfer worth €100 million and won two Serie A titles, two Supercoppe Italiana, and a Coppa Italia, before returning to United in 2021.
Cristiano Ronaldo Workout
Cristiano Ronaldo is possibly the most famous soccer player in the world. Wherever he goes, he draws attention, and it is not just his soccer skills that make him so popular; his ripped body has also attracted much attention from his fans. The Portuguese is exceptionally proud of his body’s ability to defy time seemingly. “I’m 36 years old and I can still compete with the best players and can still maintain the shape I was in when I was 20 years old,” he said to Menshealth. Adding: “In football you have basic points – from training well to eating properly to drinking properly and so on – but recovery for me and from my point of view is the most important thing.”.
The 37-year-old trains for 3-4 hours 5 days a week to stay in peak physical condition. He begins training almost immediately after waking up, around 6:00 a.m. His workout routine includes cardio exercises, high-intensity sprinting, and technical drills designed to improve his ball skills and control. Cristiano also trains at the gym, focusing on developing his muscles to increase the strength of his entire body. He always warms up before beginning his workout to prepare his body for aerobic activity and to reduce the risk of injury by doing a few laps of the pitch and stretching. Ronaldo values sleep so much that he hired sleep expert Nick Littlehales to help him sleep better. The five-time Ballon d’Or winner was instructed to sleep on fresh sheets in the fetal position for five 90-minute naps daily in addition to a whole night’s rest.
Cristiano Ronaldo Leg Warm-Up Routine
- Hip Twisters: 1 set of 50-second reps, followed by no rest.
- Side-Lying Clam: 1 set of 40-second reps on each side, followed by no rest.
- Side-Lying T-Stretch: 1 set of 40-second reps on each side, followed by no rest.
- Bird-Dog: 1 set of 50-second reps, followed by no rest.
- Bodyweight Squat: 1 set of 50-second reps, followed by no rest.
- Reverse Lunge: 1 set of 40-second reps, followed by 10 seconds of rest.
Cristiano Ronaldo Quick Leg Workout
Part One: Quads, Glutes, and Hamstrings
- Single-Leg Glute Bridge: 1 set of 40-second reps on each side, followed by no rest.
- Reverse Lunge With Dumbbells: 1 set of 30-second reps on each side, followed by no rest.
- Drop squat: 1 set of 40-second reps on each side, followed by 20 seconds of rest.
Part Two: Definition and Strength-Building
- Side-Lying Leg Raise: 1 set of 50-second reps on each side, followed by no rest.
- Walking Lunge With Dumbbells: 1 set of 50-second reps, followed by no rest.
- Jump Squat: 1 set of 30-second reps, followed by 20 seconds of rest.
Part Three: Finishing Power Moves
- Crossback Lunge: 1 set of 40-second reps, followed by no rest.
- Rear Foot Elevated Split Squats: 1 set of 40-second reps for each leg, followed by no rest.
- Bodyweight Squat: 1 set of 30-second reps, followed by no rest.
- Jump Squat: 1 set of 30-second reps, followed by 20 seconds of rest.
Cristiano Ronaldo Workout Plan
Monday: Circuit Training
Repeat the following circuit three times
- Barbell Squat: 8 reps
- Box Jump: 10 reps
- Broad Jump: 8 reps
- Jumping Lunge: 8 reps for each leg
- Lateral Bound: 10 reps
Tuesday: Rest
Wednesday: Circuit Training
Repeat the following circuit three times
- Burpee Pullup: 10-15 reps
- Bench Dips: 20 reps
- Pushups: 20-30 reps
- Medicine Ball Toss: 15 reps
- Push Press: 10 reps
Thursday: Quad and Cardio
- Power Cleans: 5 sets of 5 reps
- Sprints: 8 sets of 200-meter
Friday: Core Workout
- One-Arm Side Deadlift: 3 sets of 5 reps each arm
- Dumbbell One-Legged Deadlift: 2 sets of 10 reps
- Knee Tuck Jump: 3 sets of 10-12 reps
- Overhead Slam: 3 sets of 10-12 reps
- One-Leg Barbell Squat: 2 sets of 5 reps
- Hanging Leg Raise: 3 sets of 10-15 reps
Saturday: Rest
Sunday: Cardio
- Rope Jumping: 10 sets with 1 minute of rest between each set
- Resistance Sprinting: 50 meters per rep for 10 sets
Cristiano Ronaldo Diet Plan
Diet is important for sports performance; a well-planned diet should be nutritious enough to provide the athlete with all essential nutrients needed to support his general health and training needs. A proper diet provides enough energy and nutrients to meet the demands of training and exercise. Cristiano Ronaldo ensures that he fuels his body with vitamins, minerals, healthy carbs, and proteins to be the best in the world, and he is unwilling to compromise. “A good workout must be combined with a good diet,” he states. “I eat a high protein diet, with lots of wholegrain carbs, fruit, and vegetables, and avoid sugary foods.”
The superstar consumes six small meals per day, one every three to four hours. He eats a high protein diet with plenty of vegetables, fruits, whole grains, nuts, and seeds. Ronaldo enjoys fish, and his favorite dish is Bacalhau a Braz, a Portuguese dish made of shredded salted cod, onions, and thinly chopped fried potatoes, all bound together with scrambled eggs. Cristiano says he frequently orders steak and a salad at restaurants and never orders anything frozen; everything he eats is fresh. He also avoids sugary foods and drinks, as you may already know, following the infamous Coca-Cola incident at EURO 2020.
- Breakfast: whole-wheat or whole-grain cereal, egg whites, cheese, ham, low-fat yogurt, avocado toast, and a bowl of mixed fruits.
- Snack: tuna roll with olives, tomatoes, and fruit juice.
- Lunch: Whole-wheat pasta, green vegetables, baked potato, chicken with salad.
- Snack: protein shake.
- Dinner: grilled steak, Bacalhau à Brás, green salad, and fruits.
- Snack: calamari, salad, and fruits.
Cristiano Ronaldo Supplements
Supplements can improve your performance in matches and training by providing calories and protein or allowing you to exercise more intensely. They also ensure that you meet most of your nutritional goals, which may be lacking in a healthy diet. If you include the right products in your training program, you will recover faster, increase muscle repair, and avoid losing muscle mass. His favorite supplements are as follows:
- Whey
- BCAAs
- L-Glutamine
- Creatine
- Multi-Vitamins
- Fish Oil
