Workout Routines

Cristiano Ronaldo's legs workout for sculpted quads and explosive power

Want the soccer star's agility and muscle definition? Step up your workout repertoire with his very own bodyweight Nike+ Training Club routine.

Cristiano Ronaldo doing Jump Tuck
Courtesy of Nike
Courtesy of Nike
Duration 20
Exercises 14
Equipment X

For bulging hamstrings, sculpted calves, and enough quad definition to get that thigh "teardrop" like Cristiano Ronaldo, you need a targeted legs workout. So why not use his?

The soccer sensation is enviably shredded, but his routines aren't designed (solely) for aesthetics. And thanks to a new series on the Nike+ Training Club app, we can offer a glimpse into Ronaldo's training regimen, nutrition staples, and success secrets.

We've got his 15-minute routine, courtesy of Ronaldo's trainer—fitness pro and Nike trainer Joaquin Juan—comprising a multitude of bodyweight exercises designed to hammer your legs muscles, build explosive power, and hone greater strength from the ground up.

“The stronger the core, lower back, and glutes, the better Cristiano will move, whether the demand be a short run, explosive drill, or long endurance work," says Juan. "Together, these workouts in the app can create a healthy foundation for athletes of any sport and level."

Download the app and you'll also discover some of Ronaldo’s simple nutrition rules as well. “Eat well, stay hydrated, and sleep properly,” Ronaldo told Nike. “This has been my focus since I started my career.”

More specifically, though, the soccer star fuels his body with clean, easily digested meals, Juan says, like chicken, quinoa, and watermelon for dinner.

And if you thought an international sports superstar doesn't have off days where he's lacking the drive to give it all he's got, think again.

“Some days I don’t feel motivated, but I stop and I say, ‘I have to do it, because it’s going to give me good things in the future,’" Ronaldo told Nike. "This is my motivation. My key is to be focused and to dedicate myself 100% of the time.”

Download the app to unlock more next-level workouts, like his abs workout for a shredded six-pack, and tips from Ronaldo, available July 22.

Cristiano Ronaldo's warmup to loosen hips Prime your legs with these pre-workout moves

Exercise 1.

Hip Twisters How to
Woman demonstrating Hip Twisters stretch thumbnail
1 sets
50 sec. reps
0 sec. rest

Exercise 2.

Side-Lying Clam You'll need: No Equipment How to
Side-Lying Clam  thumbnail
1 sets
40 sec. each side reps
0 sec. rest

Exercise 3.

Side-Lying T-Stretch How to
Man demonstrating Lying T-Stretch thumbnail
1 sets
40 sec. each side reps
0 sec. rest

Exercise 4.

Bird-dog How to
Bird-dog thumbnail
1 sets
50 sec. reps
0 sec. rest

Exercise 5.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
1 sets
50 sec. reps
0 sec. rest

Exercise 6.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
1 sets
40 sec. reps
10 sec. rest

Cristiano Ronaldo's quick-hit legs workout: Part I Train your quads, glutes, and hamstrings

Exercise 1.

Single-Leg Glute Bridge How to
Single-Leg Glute Bridge  thumbnail
1 sets
40 sec. each side reps
0 sec. rest

Exercise 2.

Reverse Lunge You'll need: Dumbbells How to
Reverse Lunge thumbnail
1 sets
30 sec. each side reps
0 sec. rest

Exercise 3.

Drop Squat How to
Woman demonstrating Drop Squat thumbnail
1 sets
40 sec. reps
20 sec. rest

Cristiano Ronaldo's quick-hit legs workout: Part II Sculpt your legs and hone better strength and agility

Exercise 1.

Side-Lying Leg Raise How to
Woman demonstrating Side-Lying Leg Raise thumbnail
1 sets
50 sec. each side reps
0 sec. rest

Exercise 2.

Walking Lunge You'll need: Dumbbells How to
Walking Lunge  thumbnail
1 sets
50 sec. reps
0 sec. rest

Exercise 3.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
30 sec. reps
20 sec. rest

Cristiano Ronaldo's quick-hit legs workout: Part III Finish off your lower half with these exhausting power moves

Exercise 1.

Crossback Lunge How to
Woman demonstrating Crossback Lunge thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 2.

Rear-Foot Elevated Split Squat You'll need: Bench How to
How To Do A Rear-Foot Elevated Split Squat thumbnail
1 sets
40 sec. each side reps
0 sec. rest

Exercise 3.

Bodyweight Squat You'll need: No Equipment How to
Bodyweight Squat thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 4.

Jump Squat You'll need: No Equipment How to
Jump squat thumbnail
1 sets
20 sec. reps
-- rest
Comments