Workout Routines

Cristiano Ronaldo's quick-hit abs workout for a shredded six-pack

Hit your abdominals from every angle with the soccer sensation's 20-minute bodyweight Nike+ Training Club routine.

Cristiano Ronaldo doing Nike+ Training Club Abs Workout
Courtesy of Nike
Courtesy of Nike
Duration 15
Exercises 11
Equipment X

In the soccer world, Cristiano Ronaldo is a god among men.

In the aesthetics world, he's an Adonis: muscular jawline, insanely sculpted legs, and, perhaps most enviably, a ridiculously shredded six-pack.

And it's no secret that Ronaldo is also one of the hardest-working athletes around (and his impressive Instagram workouts prove it).

But even with his obvious skill and looks, Ronaldo's physique isn't limited to him alone. To get everyone in on the soccer sensation's training, Nike's rolling out a new series of athlete workouts complete with motivational tips and holistic health, and training tips from pros on the Nike+ Training Club app.

Some of Ronaldo's training secrets that keep him primed and ready come game time are available, too.

For example, Ronaldo has a ritual the night before any game. He'll drink tea with honey or milk and soak in a very hot bath for about 20 minutes, he told Nike. Sure, it's relaxing, but it's also part of a mental stratagem—a “smart detail,” Ronaldo says, that has a marked influence on his readiness and ability to outperform most guys on the field.

The following go-anywhere abs routine was curated by Ronaldo's fitness pro, Nike trainer Joaquin Juan. (He's also provided Ronaldo's legs workout on the app, which will help you hone better strength and agility).

“Because the core functions to stabilize the entire body, maintain proper muscular and joint stability, and allow for proper biomechanics, core workouts are critical to Cristiano’s health and longevity as an athlete,” Juan said about his programs for Ronaldo in a press release. Ready to attack your abs from every angle?

The abs and legs workouts featuring Ronaldo are available July 22. Another will release shortly after. Download the NTC app here.

Cristiano Ronaldo's bodyweight warmup Prime your muscles with these pre-workout moves

Exercise 1.

High Knee Pull How to
Man doing Knee Pull stretch thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 2.

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

Exercise 3.

Body saw plank You'll need: No Equipment How to
Body saw plank thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 4.

Glute Bridge How to
Glute bridge thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 5.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
1 sets
40 sec. each side reps
0 sec. rest

Exercise 6.

Glute Bridge How to
Glute bridge thumbnail
1 sets
40 sec. reps
0 sec. rest
Complete with legs straight in the air, lowering one at a time.

Exercise 7.

Mountain Climber You'll need: Medicine Ball How to
Mountain Climber thumbnail
1 sets
40 sec. reps
20 sec. rest

Cristiano Ronaldo's quick-hit abs workout: Part I These bodyweight moves will have your six-pack screaming

Exercise 1.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
1 sets
30 sec. reps
0 sec. rest
Complete with straight legs, lowering one at a time as you crunch.

Exercise 2.

Deadbug You'll need: No Equipment How to
Fit man doing dead bug exercise thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 3.

Plank with Alternating Leg Raise How to
One-leg plank thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 4.

Bicycle Crunch You'll need: No Equipment How to
Bicycle Crunch thumbnail
1 sets
30 sec. reps
0 sec. rest
Complete with straight legs, lowering one at a time as you crunch.

Exercise 5.

Deadbug You'll need: No Equipment How to
Fit man doing dead bug exercise thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 6.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
1 sets
40 sec. reps
20 sec. rest

Cristiano Ronaldo's quick-hit abs workout: Part II Exhaust your core with the second wave of moves

Exercise 1.

Lying windshield wiper How to
Lying windshield wiper thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 2.

Boat Pose How to
Yoga Boat Pose thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 3.

Lying windshield wiper How to
Lying windshield wiper thumbnail
1 sets
40 sec. reps
0 sec. rest

Exercise 4.

Boat Pose How to
Yoga Boat Pose thumbnail
1 sets
30 sec. reps
0 sec. rest

Exercise 5.

Quad Rockers How to
Man doing Child's Pose thumbnail
1 sets
30 sec. reps
0 sec. rest
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