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Training
Training
Training
Complete 5 sets of 5 reps (with 45-seconds rest in between sets) for the following exercises:
weighted pull-ups, dumbbell chest press on stability ball, stiff-legged deadlifts, dumbbell front
lunges, barbell hang cleans, barbell push-presses, standing calf raises, 1-arm kettlebell swings,
dumbbell side lunges
After weight training, go immediately into cardio workout of a 30-minute treadmill run using
rolling hills (various incline levels) and increasing speed slightly every 5-minutes. If you didn’t
leave a pool of sweat on the treadmill, you weren’t going fast enough.
Using treadmill or running outdoors, complete a 45-minute tempo run (a tempo run is where
you’re going at an “uncomfortable” pace throughout the entire session)
Circuit training and plyometrics to enhance muscular endurance; improve explosiveness and
burn lots of body fat.
Complete 18 repetitions of the following exercises in circuit fashion (back-to-back, without rest):
dumbbell front squats, decline push-ups (4-second lowering phase), 1-legged lying stability ball
curls, bent over dumbbell rows, seated dumbbell shoulder presses, body weight dips
After 1 circuit, rest 60-seconds and repeat one more time, for a total of 2 circuits
When you finish your circuit training, perform 2 sets of 12 repetitions for the following
plyometric exercises (taking only 30 seconds in between sets and exercises): box jumps,
explosive push-ups (with clap), bounds for distance (standing still and with both feet together,
jump explosively as far forward as possible, landing on both feet, pausing briefly and then
repeating another bound), explosive burpees (with push-up at bottom and tuck jump at top)
Cristiano Ronaldo Workout Day 4:
Repeat Day 1 (try to improve weights and/or running speed and incline levels; after 6-8 weeks or
plateau, use same exercises but switch to less weight and moderate reps, for example – 4 sets of
8 reps)
Repeat Day 3 (switch the order of your circuit training exercises and plyometrics, so that you’re
always starting with a new movement)