1

I saw this originally in a thing about a workout Cristiano Ronaldo does everyday. It seems like a well-rounded exercise routine.

There are 8 exercises. The goal is to do 5 sets. If I go through just 1 set of all 8 exercises it makes for a good warmup.

These can all be done as body-weight movements, i.e. no equipment necessary. But it’s good to mix it up with weights, resistance, and instability.

2

• Sometimes I do regular sets, one exercise at a time for up to 5 sets before moving on to the next exercise.

• Sometimes I do power sets, two exercises at a time for up to 5 sets before moving on to the next pair of exercises.

• Sometimes I do a circuit where it’s one set of all 8 exercises before starting the second set.

• I don’t always use a timer but when I do I will time sets rather than timing rest intervals. For example, 1 set every 3 minutes would mean set 1 starts at 00:00 and set 2 starts at 03:00.

3

1. Lunge

   1. demonstration

   1. max 10 reps each side

   2. alternatives: split squat,

2. Push-up

   1. max 25 reps

   2. alternatives: one-arm, raised feet, raised hands

3. Side-lung and jump

   1. max 10 reps each side

   2. alternatives: use elastic bands

4. Ab crunch

   1. max 25 reps

   2. alternative: trunk twist

5. Squat

   1. max 20 reps

   2. alternatives: one-leg, do it on an unstable surface, sumo squat, dead lift

6. Plank with toe touch

   1. demonstration

   2. max 12 reps each side

   3. alternatives: mountain climber, plank with shoulder touch and thigh touch

7. Donkey kick

   1. demonstration

   2. max 6 reps each side

   3. alternative: glute extension

8. Superman

   1. demonstration

   2. max 6 reps

   3. alternatives: back extension, bird dog