Professional Documents
Culture Documents
Wednesday
Cristiano Ronaldo Workout Wednesday Routine Upper Body Circuit
Exercise
Burpee pullup
1
Bench dips
2
Pushups
3
Medicine ball toss
4
Push press
5
* Run through circuit 3 times
Thursday
Cristiano Ronaldo Workout Thursday Routine Quads / Cardio
1
2
Exercise
Power Cleans
Sprints
Friday
Cristiano Ronaldo Workout Friday Routine Stability / Core
1
2
3
4
5
6
Exercise
One-armside deadlift
Dumbbell one-legged deadlift
Knee tuck jump
Overhead slam
One leg barbell squat
Hanging leg raise
Sunday
Cristiano Ronaldo Workout Sunday Routine Core
1
2
Exercise
Rope Jumping
Resistance Sprinting
Reps
8
10
8
8 (per leg)
10 (per leg)
Notes
Reps
10-15
20
20 30
15
10
Notes
Reps
5
200 meters
Notes
Sets
3
2
3
3
2
3
Reps
5
10
10 12
10 12
5 (each leg)
10 15
Notes
Sets
10
10
Reps
1 min, 1 min rest
10 sets of 50 meters
Notes
uads / Cardio
Sets
5
8
100% effort
lity / Core
Cardiovascular workout
Sport Activity
Sunday
EXERCISE
Dumbbell Front Squats
Decline Push Ups
Body Weight Dips
Seated Dumbbell Shoulder Presses
1 legged Lying Stability Ball Curves
Bent Over Dumbbell Rows
Box Jumps
Explosive Push ups
Explosive Burpees
REPS
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
5 sets of 5 reps
30 minutes
REPS
45 minutes
REPS
2
2
2
2
2
2
2
2
2
sets
sets
sets
sets
sets
sets
sets
sets
sets
of
of
of
of
of
of
of
of
of
18
18
18
18
18
18
12
12
12
reps
reps
reps
reps
reps
reps
reps
reps
reps
DURATION
20 minutes
45 minutes
REPS
4
4
4
4
4
4
4
sets
sets
sets
sets
sets
sets
sets
of
of
of
of
of
of
of
8
8
8
8
8
8
8
reps
reps
reps
reps
reps
reps
reps
REPS
45 minutes
20 minutes
REPS
2
2
2
2
2
2
2
2
2
sets
sets
sets
sets
sets
sets
sets
sets
sets
of
of
of
of
of
of
of
of
of
10 reps
10 reps
10 reps
10 reps
1o reps
10 reps
12 reps
12 reps
12 reps