Cristiano Ronaldo's workout routine [2024]

In 2023, Cristiano Ronaldo was the world's top goal scorer at the age of 39. One common theme throughout his legendary career is how fit and in shape he’s been even at his age. The style of workouts and his diet are what attribute to his physique.

Workouts: Cristiano does more HIT style workouts to keep his physique and soccer shape. These are a few of his workouts that he has shown on several videos online.

Upper Body Exercises 

Push-Ups: 20 reps 

Dips: 15 reps

Pull Ups: 10 reps

Curls: 15 reps 

Shoulder Press: 15 reps 

Lower Body Exercises 

Squats: 20 reps

Forward Lunges: 20 reps (10 each leg)

Sideways Lunges: 20 reps (10 each leg)

Single Leg Deadlift: 10 reps each leg

Single Leg Bridges: 10 reps each leg

Single Leg Calf Raises: 15 reps each leg

Core Exercises

Knee Drives: 30 reps

Russian Twist: 30 reps

Scissors: 30 reps

Heel Touches: 30 reps

Plank Variations: 30 sec each

Crunches: 30 reps

Diet:  “"I eat a high protein diet, with lots of whole grain carbs, fruit and vegetables, and avoid sugary foods.” - Cristiano Ronaldo. 

Below are some examples of foods you can try for yourself!

Proteins: 

Meat:

• Chicken breast
• Turkey breast
• Lean beef (such as sirloin or tenderloin)
• Pork loin

Fish:

• Salmon
• Tuna

Eggs and Dairy:

• Eggs
• Greek yogurt

Carbs: 

• Oats: Oats are versatile and can be used in oatmeal, granola, baked goods, and more.
• Rice: has 45g of carbs in it, super easy to make, and versatile with many meals.
• Whole Wheat: Whole wheat products include bread, pasta, and flour. They contain more fiber and nutrients compared to refined wheat products.
• Quinoa: Quinoa is a complete protein and is packed with fiber, making it a popular choice for many dishes.

Fruits and Vegetables:

• Apples
• Bananas
• Oranges
• Grapes
• Lettuce
• Asparagus
• Broccoli
• Spinach
• Cabbage

Overall, Ronaldo’s workout routine and eating regimen are pretty simple and easy to follow. The biggest thing is to be consistent and disciplined. One of the biggest things Ronaldo preaches is discipline, being able to say no to junk food and eat healthier options.