Cristiano Ronaldoโ€™s Next-Level Workout Is All About Explosive Power
โ€” 1 July 2018

Cristiano Ronaldoโ€™s Next-Level Workout Is All About Explosive Power

โ€” 1 July 2018
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Success is equal parts talent as it is determination and discipline. Five-time Ballon dโ€™Or winner and Portuguese national team hero Cristiano Ronaldo doesnโ€™t curl mind-bending free kicks into the top corner after just rolling out of bed.

Professional Nike trainer Joaquin Juan, CR7โ€™s personal fitness mentor, has shed some light on one of the worldโ€™s fittest and in-form football players. This particular 20-minute workout has been primarily designed to hammer your legs and work your strength from the ground up. If youโ€™re unfamiliar with any of the exercises, head over to Muscle & Fitness for a how-to breakdown.

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Warm Up

A single set of each of the following should get you limber and primed before getting stuck into the heavy stuff. 

โ€“ Hip twisters, side lying clam (40 seconds each side), side-lying t-stretches (40 seconds each side).

โ€“ Finish with a 50-second plank. Throw some bodyweight squats in there if youโ€™re feeling really stiff.

Part One โ€“ Quads, glutes and hamstrings.

โ€“ Start with a single-leg glute bridge, 40 seconds each side.

โ€“ Reverse lunges with dumbbells, 30 seconds each side.

โ€“ Drop squat, 40 seconds.

Part Two โ€“ Strength and agility

โ€“ Side-lying leg raise, 50 seconds each side.

โ€“ Walking lunge, 50 seconds

โ€“ Jump squats, 30 seconds.

Part Three โ€“ Power moves baby

โ€“ Crossback lunge, 40 seconds

โ€“ Rear-foot elevated split squat, 40 seconds each side.

โ€“ Bodyweight squat, 30 seconds.

โ€“ Jump squats, 20 seconds.

For Cristiano Ronaldoโ€™s full workout breakdown and guide to each of the exercises above, head over to Muscle & Fitness.

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