Cristiano Ronaldo Workout

It is genetics right?

…or is it hard work?

When Ronaldo switched teams to Real Madrid he became the highest paid soccer player/footballer in the world.  He is very talented with what he can do with the ball.  One of the biggest reasons is because of his sheer athleticism, quickness, and strength.  Ronaldo trains on all this stuff daily so that is exactly what will be discussed throughout this article in addition to his diet, nutrition, and a few other key success factors.


Footballer’s Diet & Nutrition

One of the biggest reasons that Ronaldo has less than 10% body fat is because of what he puts into his body.  Of course nutrition alone wont make you look like an athlete.  You must train like one as well.  However you must start with nutrition if you have any chance of reaching your ideal physique.

A few big lessons to take away from the footballer is that he rarely eats any junk foods that contain high levels of sugar and fat.  As well as he is not a heavy drinker.  If most people would stay away from those two items on a consistent basis most people would be a whole lot closer to their ideal body weight.




Protein is a big area of focus for Ronaldo and it should be for most everyone especially if you are an athlete.  As an athlete, in your sport there is a lot of wear and tear on your muscles and body vessels.  The reason you want to be consuming a lot of protein is because that protein will help repair the areas that were worn down.

It is a good idea to take protein before you head into your trainings and events.  Here are a couple of reasons why:

  • Protein will enhance your muscle toning as well as give you energy and strength
  • Protein will enhance flexibility and agility through your play



Ronaldo will have roughly about 6 meals a day.  These are smaller snack size meals.  Typically it will be breakfast, lunch, and dinner with small snacks spaced in between all of them.

Here is a sample diet:

Breakfast (proteins and carbohydrates)

  • Fruit
  • Whole grain cereal
  • Eggs
  • Milk

Lunch (low calorie meal)

  • Fruits
  • Veggies
  • Light pasta dish
  • Caesar salad
    • Rich in vitamins, minerals, protein
    • Low in calories

Dinner (Richer foods)

  • Make sure it consists of
    • Fiber
    • Protein
    • Vitamins
    • Carbs
  • Chicken breast/fish/lean meat
  • Green beans
  • Rice
  • Fruit (for dessert)


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Daily Workout Routine


In addition to his great nutrition, Ronaldo has an amazing work ethic with his training routine.  His main focus throughout his training is to maintain and strengthen/increase his core, stretching, and balance.  Here are some of the main things he does consistently:

  • 3 to 4 hours of daily practice that assure a very low body fat level (<10%)
  • Several periods of running for state cardio (25-30 mins)
  • High intensity and “explosive” sprinting drills (short-period exercises)
  • Technical drills to enhance skills and ball control
  • Football/soccer tactical exercises to improve understanding with teammates
  • Gym exercises to develop specific muscles but also his total body strength

As you read Ronaldo will spend 3-4 hours per day training.  That is dedication.  He does this consistently for 5 days a week then rests for 2 days.  His training emphasizes explosion, endurance, speed, strength and functional movement to get better and have more success during the games(where he is “training” as well).

CR7 workout

Here is a sample exercise:

Day 1: Repeat Circuit 3x
Day 2: Rest
Day 3: Repeat Circuit 3x
Day 4: Quads/Cardio
Day 5: Stability/Core
Day 6: Rest
Day 7: Cardio

Ronaldos Abs


One thing that everyone notices about the guy is that his abs are like none other.

So how does he get them and how do I do the same thing?

Well first of all it really doesn’t matter how much you work your abs it really doesn’t matter unless you have low body fat.  Less than at least 12%, more like 10% if you really want them to pop.  So have that be your first goal.  Once you are to that point then you can focus on exercises that are really gonna strengthen the muscles.

One thing that a lot of people over look is the fact that most of the example exercises above do incorporate abs.  Especially exercises like squats and power cleans.  However if you are looking for some advanced exercises that are directly targeting your abdominals here are a few of the best:

  • Russian Med Ball Toss x 20 each side
  • Windshield Wipers x 20 each side
  • Kobe Crunch x 20 each way

Another thing you might want to know about Ronaldo is that he will do up to 3000 sit ups as a daily routine.

How bad do you want success?


Ronaldo’s Success


There is not too much doubt that Ronaldo is one of the best soccer players/footballers in the world if not the absolute #1.  There is a reason for that.  I alluded to it throughout this article and now I want to tackle it directly.  I have studied a lot of great people in all areas of life and ultimately the best of the best all have one commonality.  They all completely dedicate themselves to their particular craft.

It really doesn’t matter what it is, but obviously here it is soccer/football for Ronaldo.  This guy has to be one of the absolute hardest workers.  Not only that he stays consistent and persistent to it.  Nearly every single day (except for the days off) he is training as hard as he possibly can.  Good conditions or not he is out there giving all he has to offer.

Of course not everything is always going to go his way, but no matter what happens he comes out the next day and puts it all on the line.  Obviously he takes care of himself with proper nutrition and training to be given the best chances to have success but his dedication is where he accelerates.


If everyone would just dedicate themselves to their craft as hard as Cristiano Ronaldo does we would have a lot more people achieving all greatness has to offer.

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