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111
Workout

Cristiano Aveiro

~16 min.
~192 kcal
⁉️ Comments

Cristiano Ronaldo dos Santos Aveiro (born 5 February 1985 in Funchal) is a Portuguese professional footballer who plays for an English club. He is the winner of three Ballon d'Or awards, best player of all-time and record setter in the Champions League.

Interesting Fact

The start of his football career was the most difficult time of Ronaldo's life. When he was 11, he moved from Madeira to Lisbon to join the Sporting's youth academy. Not being able to see his parents more than four times a month, along with a different accent and culture, drove him to utter loneliness. Every day was extremely painful for him. However, his interest in football and tremendous effort kept him from giving up. He started hearing words of admiration about his play from other children, as he did things on the football pitch no one else could. When talking about Ronaldo, his trainers would say: "This boy is an absolute beast". Having been promoted from Sporting's youth team, Ronaldo made his first debut in the new team at 17. At the age of 18, he became the first Portuguese player in Manchester United.

Quote

If you're not interested in what you do, you will never be able to achieve what you're capable of. You have to be strong mentally and physically, you have to work to get the opportunity to succeed.

Warm up
Widmill
1
Level: 1
S1
10 sec.
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Widmill
1
Level: 1
S2
10 sec.
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Golf
1
Level: 2
6
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Side lunge (alternating)
1
Level: 2
12
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Butterfly
1
Level: 1
10
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Exit to the plank on the forearms
1
Level: 1
12
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Side lunge stretch
1
Level: 1
S1
15 sec.
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Side lunge stretch
1
Level: 1
S2
15 sec.
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Short extension
1
Level: 1
8
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Sumo squat
1
Level: 2
10
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Main exercises
Sprint start (alternating)
8
Level: 3
R1
10
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Sprint start (alternating)
8
Level: 3
R2
10
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Sprint start (alternating)
8
Level: 3
R3
10
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Crunch
7
Level: 2
R1
12
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Crunch
7
Level: 2
R2
12
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Crunch
7
Level: 2
R3
12
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Pull-up with a wide grip
6
Level: 2
R1
6
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Pull-up with a wide grip
6
Level: 2
R2
6
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Pull-up with a wide grip
6
Level: 2
R3
6
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Narrow press
5
Level: 2
R1
10
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Narrow press
5
Level: 2
R2
10
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Narrow press
5
Level: 2
R3
10
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March
3
Level: 1
R1
12
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March
3
Level: 1
R2
12
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March
3
Level: 1
R3
12
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Hip extension
5
Level: 2
R1
10
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Hip extension
5
Level: 2
R2
10
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Hip extension
5
Level: 2
R3
10
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Horizontal forearm flexion
3
Level: 2
R1
12
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Horizontal forearm flexion
3
Level: 2
R2
12
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Horizontal forearm flexion
3
Level: 2
R3
12
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Cool down
Y Stretch
1
Level: 1
8 sec.
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Scapular Mobility
1
Level: 1
8
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Side tilt
1
Level: 1
R1
6
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Side tilt
1
Level: 1
R2
6
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squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
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squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
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Sumo squat
1
Level: 2
10
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Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.
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