Cristiano Ronaldo Fitness Training Workout

Cristiano Ronaldo

Cristiano Ronaldo trains with a high level of focus and passion not only during his football skills training on the field, but also during his weight training sessions in the gym. Cristiano has opened a own fitness gym : CR7 Crunch Fitness, Spain.

Ronaldo trains between 3-4 hours a day, 5 days a week. His training involves technical drills and skills training, cardiovascular training, sprinting and weight training.

Cristiano Ronaldo’s weight training workout:

Day 1: Monday: Lower Body Circuit:

1. Barbell Squat: 1 set, 8 reps
2. 20″ Box Jump: 1 set, 10 reps
3. Broad Jump: 1 set, 8 reps
4. Jumping Lunge: 1 set, 8 reps per leg
5. Lateral Bound: 1 set, 8 reps per leg

Day 2: Wednesday: Upper Body Circuit:

1. Burpee Pull Up: 1 set, 10-15 reps
2. Bench Dips: 1 set, 20 reps
3. Push Ups: 1 set, 20-30 reps
4. Medicine Ball Toss: 1 set, 15 reps
5. Push Press: 1 set, 10 reps

Day 3: Thursday: Power & Cardio Training

1. Power Cleans: 5 set, 5 reps
2. 200 Meter Sprint: 8 sets

Day 4: Friday: Core/Stability Training

1. One-Arm Dead-lift: 3 sets, 5 reps
2. Dumbbell One-Legged Dead-lift: 2 sets, 10 reps
3. Knee Tuck Jump: 3 sets, 10-12 reps
4. Overhead Slam: 3 sets, 10-12 reps
5. One Leg Barbell Squat: 2 sets, 5 each leg
6. Hanging Leg Raise: 3 sets, 10-15 reps

Day 5: Sunday: Core Training

1. Rope Jumping: 10 sets, 1 minute jump, 1 minute rest
2. Resistance Sprinting: 10 sets, 50 meters