Cristiano Ronaldo (born on February 5, 1985) is a famous Portuguese soccer player. Ronaldo stands 6 feet 2 inches (187 cm) tall and weighs 185 pounds (84 kg).
Cristiano Ronaldo Quick Info
- Complete Name: Cristiano Ronaldo dos Santos Aveiro
- Nicknames: CR7
- Date of Birth: February 5, 1985
- Birthplace: Funchal, Madeira, Portugal
- Gender: Male
- Nationality: Portuguese
- Occupation: Soccer player
- Zodiac Sign: Aquarius
Cristiano Ronaldo’s Height and Weight
- Height in Feet: 6 feet 2 inches
- Height in Centimeters: 187 cm
- Weight in Kilograms: 84 kg
- Weight in Pounds: 185 lbs
Cristiano Ronaldo’s workout principles
- Intense Training: 3-4 hours daily, five days a week.
- Strength Focus: Uses compound lifts like squats and deadlifts.
- Cardio Emphasis: Includes HIIT, running, and cycling.
- Recovery: Polyphasic sleep and cryotherapy.
- Leg/Core Work: Targets quads, glutes, hamstrings, and core.
- Mental Strength: Balances psychological and physical training.
Cristiano Ronaldo’s Leg workout routine
Monday: Leg Warm-Up Routine
- Hip Twisters – 50 seconds, no rest
- Side-Lying Clam – 40 seconds on each side, no rest
- Side-Lying T-Stretch – 40 seconds on each side, no rest
- Bird-Dog – 50 seconds, no rest
- Bodyweight Squat – 50 seconds, no rest
- Reverse Lunge – 40 seconds, 10 seconds rest
Wednesday: Quick Leg Workout
Part One: Quads, Glutes, and Hamstrings
- Single-Leg Glute Bridge – 40 seconds on each side, no rest
- Reverse Lunge (with dumbbells) – 30 seconds on each side, no rest
- Drop Squat – 40 seconds each side, 20 seconds rest
Part Two: Definition and Strength-Building
- Side-Lying Leg Raise – 50 seconds on each side, no rest
- Walking Lunge (with dumbbells) – 50 seconds, no rest
- Jump Squat – 30 seconds, 20 seconds rest
Part Three: Finishing Power Moves
- Crossback Lunge – 40 seconds, no rest
- Rear-Foot Elevated Split Squat (with bench) – 40 seconds on each side, no rest
- Bodyweight Squat – 30 seconds, no rest
- Jump Squat – 30 seconds, 20 seconds rest
Cristiano Ronaldo’s gym routine
Monday: Circuit Training
- Barbell Squat – 8 reps
- Box Jump – 10 reps
- Broad Jump – 8 reps
- Jumping Lunge – 8 reps for each leg
- Lateral Bound – 10 reps – Repeat the circuit 3 times.
Tuesday: Rest
Wednesday: Circuit Training
- Burpee Pullup – 10-15 reps
- Bench Dips – 20 reps
- Pushups – 20-30 reps
- Medicine Ball Toss – 15 reps
- Push Press – 10 reps – Repeat the circuit 3 times.
Thursday: Quad and Cardio
- Power Cleans – 5 reps per set for 5 sets
- Sprints – 200 meters per set for 8 sets
Friday: Ab Workouts and Core Exercises
- One-Arm Side Deadlift – 5 reps each arm for 3 sets
- Dumbbell One-Legged Deadlift – 10 reps per set for 2 sets
- Knee Tuck Jump – 10-12 reps per set for 3 sets
- Overhead Slam – 10-12 reps per set for 3 sets
- One-Leg Barbell Squat – 5 reps per set for 2 sets
- Hanging Leg Raise – 10-15 reps per set for 3 sets
Saturday: Rest
Sunday: Cardio Exercise
- Rope Jumping – 10 sets with 1-minute rest between each set
- Resistance Sprinting – 50 meters per rep for 10 sets
Cristiano Ronaldo’s Recovery Activities
Sleep
7.5 hours including five 90-minute naps (if possible) or 6-8 hours of continuous sleep.
Percussion Gun
Use a Theragun or foam roller for deep tissue massage to aid recovery.
Cryotherapy
- Ice Bath: Immersion in cold water with ice (10-15°C) for 10-15 minutes.
- Cold Shower: Direct cold water stream over affected areas.
- Ice Pack: Apply to localized areas for relief.
- Snow: Lying in snow for a few minutes (if available and safe).
Cristiano Ronaldo’s diet and nutrition
Breakfast
- Whole-grain cereal
- Egg whites
- Fruit juice (apple, pear, or pineapple)
- Fruit
- Coffee, espressos, and lattes
- Avocado toast
- European cheeses, cold cuts, and pastries (occasionally)
Late Morning Snack
Tuna roll or fresh bread with sardines
Lunch
- Swordfish or sea bass
- Chicken and whole-wheat pasta
- Green vegetables
- Tuna fish with hard-boiled eggs and tomatoes
Late Lunch Snack
Protein shake
Dinner
- Bacalhau à Brás (cod fish with onions, fried potatoes, and scrambled eggs)
- Steak and salad
- Chicken or turkey breast with rice and beans or quinoa
- Watermelon
- A glass of wine (occasionally)
Dessert (Occasionally)
Cake and chocolate
Supplements
- BCAA: For muscle growth, energy, and recovery.
- Protein Shakes: For increased protein intake and muscle recovery.
- Multivitamins: To support overall recovery and muscle health during intense periods.