15 minutes a day: training with Ronaldo

15 minutes a day: training with Ronaldo

How to achieve a perfect body like Cristiano Ronaldo’s by training just 15 minutes a day.

Tea with honey or milk and a hot bath is a mandatory ritual of Cristiano Ronaldo in the evening before the game. This simple procedure is not only to relax the body. The athlete firmly believes that such everyday trifles significantly affect the game qualities. They are what make him better than other soccer players.

During daily training, Ronaldo gives his best. He is not stopped by fatigue and muscle pain. The Portuguese footballer believes that the main task of any athlete is to improve his body. “Eat right, drink a lot of water, don’t forget to get enough sleep. When I started my career as a soccer player, this was my main motto,” says Ronaldo.

Ronaldo’s harmonious and healthy attitude towards his body is one of the reasons why he has partnered with Nike. The new workouts in the Nike+ Training Club app combine a holistic approach to health with motivational tips.

For all fans of active training, the Portuguese’s tips will be a great opportunity to get a new experience. The app includes the following materials:

– Ronaldo’s tips on healthy nutrition and proper recovery during rest after workouts.
– The opportunity to get additional lessons after completing a certain number of workouts from a session with Ronaldo (when completing tasks, you will get badges that you can share).
– Useful videos and articles where Ronaldo shares his tips on how to keep your body toned, recover from matches and stay motivated in sport.
– Fitness equipment recommendations that will increase the effectiveness of your workouts.
Joaquin Sanda, Ronaldo and Nike fitness coach, helped break down Cristiano’s workouts into a series of programs.

The programs are divided by focus: speed and agility, strength, and impact on body mass. These areas have become the foundation of Ronaldo’s successful play on the pitch. However, they are suitable not only for a professional soccer player, but also for any athlete. The main thing is the desire to achieve a good physical shape and monitor your health.

“The main direction of training is to develop the whole body, support the correct muscle mass and stability in the joints. This kind of training helps Cristiano to stay healthy and stay in top physical shape longer, which is very important for a professional athlete,” commented Sanda.

The program built around Cristiano’s workouts includes a 15-minute Quick Hit Abs class, nine exercises to work the athlete’s upper body. The second 15-minute Quick Hit Lower Body workout consists of bodyweight exercises that help strengthen the body below the waist.
“The stronger the back, lower back and gluteal area gets, the better Cristiano can move on the pitch. Whether it’s a short jog or a long endurance workout. If you combine these workouts, they can help build a healthy foundation for an athlete of any sport and any level,” says Sanda.

Sanda reveals the secrets to simple and healthy eating to his mentee. For example, there are quick and easy recipes for meals that satiate the body and are easy to digest (one lunch recipe includes quinoa, chicken and watermelon).

Two new workouts with Ronaldo are available starting July 22, while the rest of the Cristiano workouts will be downloaded gradually. Download the NTC app by clicking here.