Cristiano Ronaldo Workout SHREDDED CORE AND MORE
Like him or hate him, one of the best in the world.Today's it's time to look under the hood at what makes cristiano ronaldo exactly as good as he is.What's up, guys jeff cavaliere, athleanx.Com.As i said, like him or hate him, cristiano ronaldo, one of the best soccer or football players in the world.Whatever you want to call the game, the guy's an athlete.And again, despite the fact that their team got bounced out of the world cup, the portugal team, earlier than somewhat expected,.
Doesn't negate the fact that the guy is a beast when it comes to athleticism.He stands 6 feet tall.He's got 810 percent body fat, 24 inch thighs leading a lot to his explosivity he has on the field.A 43inch chest.He'll run 6.2 miles in a game, that's 10 kilometers, in a game.His vertical is actually 5 times.He can push off the ground with a force 5 times his bodyweight.That's 5 g's.He can run a 25meter dash in just 3 tenths of a second slower than an olympic sprinter.
From his country.And he'll actually sprint 900 times more in a season than that same olympic sprinter.And finally, his free kick will accelerate 4 times the force of the apollo 11 blastoff.So, we can see here, the guy is explosive, but what matters the most here is, how do you look like him how do you start functioning like him guys, at athleanx, we tell you how to train like an athlete.We're going to show you exactly the 3 components that make up cristiano ronaldo's workout.He's got 3 things, especially when you're talking about his abs.He certainly has abs.
That everybody knows him for.He does functional core work, right.And we'll cover what these are.He does direct core work, and of course, in order to have low body fat levels, you're going to have to do your conditioning, ok.So, with all 3 aspects covered here, i wanted to put together the workout program that you guys could follow with just a couple things.You'll see here, the athleanx bands.If you have any resistance bands that you can use, these will work perfectly for this workout.And a ball.Again, a weighted medball will work perfect, but if you don't even have that,.
A soccer ball is fine.So, we're going to attack each one of these areas in succession.I don't even care what order you put them in.Right here i've got them labeled 1, 2, 3.You can go whatever order you want, but just make sure you mix them up every time through.But you're going to do a functional core exercise, then a direct core exercise, and then a conditioning exercise.And go back and choose one of the ones you didn't, and do it again.And then go back.
And choose the last one that you haven't used, and do it again.You could follow this order if you want.So, let me take you through the exercises, and then i'll demonstrate a full circuit, alright.First off, we have for the functional core stuff, 10 times on each leg for every exercise.Right here i'm demonstrating our wood chopper toe kicks.This is a great way to stretch the core first, and then functionally tie in upper and lower body.Next, the decel lunges, which is a decelerating lunge.We're going to really try to accelerate.
Into the lunge, but decelerate that so that we can reverse direction.Obviously, when you play football, soccer, you have to decelerate and accelerate quickly, changing direction.We're going to do that here and work the core on overtime as we do it.But finally, we have our push up toe touches.Yes, you need upper body strength.Yes, you need to be physical if you're going to play the game of soccer.Well, the push up toe touches will incorporate that, but also again, functional core.As you can see by the leg kick across and through the body with rotation.
Next, we have direct core work.Here, the rule is simple.20 to each side.So, you have the same medball that i referred to before, you're doing russian medball tosses.Not just a twist, but a toss.I mean, you can see, when i get the ball up, i catch it but go through a full rotation, have to decelerate that, accelerate back into a toss.You'll see that common theme through everything we do.Decelerate.Accelerate.Windshield wipers.Again, rotational strength of our abs.We're going to do that directly.
Here with this exercise.Finally, the kobe crunch.Again, a little bit of agility, getting the legs and the upper body to move together, right, to become a little bit more nimble.And again,working the core directly, so we're going to include that as well.Finally, over here on the conditioning side of things.It's 1 minute a piece of all these drills.This here guys, we're going to break out the athlean xtreme resistance band.Awesome thing to actually do resisted bodyweight work and conditioning work at the same time.
Here, you can see me doing our band form sprints.You're working on your form, making sure that obviously, left arm moves with right leg and they move with power and coordination together, and vice versa.Right.We're going to do those and then we're going to move into our cod push offs.Change of direction yet again.We're going to move into our lateral explosiveness.A great soccer player, in fact one of ronaldo's greatest skills is his zigzag 25 meter run where he actually beat this same olympian because his change of direction and his precision.
On his cuts and movement off the ball is unheard of.You're going to do the same thing with this drill by pushing off 30 seconds in each direction, again, against the force of the band.Finally, our lateral squat jumps.Yeah, it's a squat jump that you're doing lateral, you know, sidetoside motion yet again, but now you have to overcome the forward pull of the band which makes this thing really, really cool.So, there you go, this is the cristiano ronaldo workout, again, all 3 areas.We're going to.
Put them all together now, take it through 1 circuit, and let's see how we do.So, there you have it.Cristiano ronaldo's workout.Now, let's see how you do on it.Remember, guys, when you're looking for that functional athleticism, if you want to start building a more explosive body, you got to start training like an athlete.I say all the time, if you want to look like an athlete, you got to train like one.Ronaldo obviously functions as a premiere athlete, but he also looks like one.
Everybody knows this guy for his body, even if they don't know him for his actual work on the field.If you guys want to start looking like athletes, and training like them at the same time, i say it all the time, guys, this is where you got to go.Athleanx.Com.Head over there, grab the 90day program, and start to see what it's like.You'll feel a lot better, you'll feel a lot stronger, you'll move a lot better, and oh yeah, at the end of the day you're going to look a lot better too.
Best Home Ab Workout NO EQUIPMENT ANY LEVEL
What's up, guys jeff cavaliere, athleanx.Com.I'm making this tutorial for you tonight, an ab workout, on new year's eve.Now this is the time we all know that a lot of people look towards ways to change their bodies because we know that maybe the last time they thought about it was last new year's eve.So i have to come up with, as a good coach, a way to make you guys want to do the workout even if maybe you're noncommittal at this point.You're one of those guys who has.
Waited for so long and you're trying to change that.At the same time, i've got to have the guys that i know have been following my channel for a long time who want their ass kicked.So i've got to have the same workout challenge even the most advanced and allow those that are just starting out to find that motivation to do something.And the last thing i have to do to make sure that there are no excuses is i'm going to make this a bodyweight workout, a complete bodyweight, no equipment, no hanging bars,.
Nothing.You can literally try this ab workout as soon as you finish watching this tutorial.Or if you want, you can do it along with me, alright.So, we're going to use the xtinction technique.With xtinction, we're able to set the bar and then allow others to keep pushing if they have the ability to, or to just try it out if you're just starting out.I'll explain it all as we go, but right now the most important thing is getting this workout started.Ok.So as we start off the workout, the first thing you're going to want to notice is here.
At athleanx, if you haven't followed for that long, we follow very specific sequence in the type of movements we use with our ab training.Why because we want to use the strength of our abs when we have it the most to achieve the harder exercises.And those are going to be the bottom up rotations and the lower ab movements as compared to those when we're moving top down.So, right off the bat we have our two down one ups for 45 seconds.Now what is xtinction all about.
As i do this, xtinction is setting the bar in this case you have to do this exercise for 45 seconds.If you can't do it for 45 seconds, great.Then you become xtinct in that exercise, and you move on to the next one.You do it as long as you can.So, for a true beginner, this workout might only take about 5 or 6 minutes.But if you are more advanced, you do this exercise for the full 45 seconds.If you make it all the way through the goal for the exercise, then you rest 10 seconds.
And 10 seconds only.And from that point, you then try to go after another round of it.Can you get through another 45 seconds and if you can, great.You rest 10 seconds and you go through another round.At some point, you're not going to be able to do that.The rest is going to catch up.The lack of rest is going to catch up, and you're going to become xtinct in that one movement.The next thing you do is you move on to the next.Here we've got the bottom up rotation.
So, here we have to get some rotation with a favortism of the bottom moving towards the top.And that is our figure 8's.The figure 8's is a great exercise again for incorporating both lower abs and obliques into the same move.We're going to continue this for 60 seconds.The xtinction on this is 60 seconds.Moving on.Midrange.The 21 crunch.Ok, midrange, we're moving both the top and the bottom together at the same time.No better way than with this exercise.Xtinction number here.You've got 12 reps to do, and.
You have a 12 rep xtinction.So, you've got to do 12 reps every single time and that includes right, left and center, that's one rep.Make it all the way through 12 reps.You rest your 10 seconds.Try to go for another 12.Keep it going until you can't do anymore.Now, guess what you're in a nice little 30 second rest.Great.Now, get going again because we have a whole other half of this workout.We've got to move on to the obliques directly.Here we've got scissor v ups for 45 seconds.
Ok.We're going to go through again trying to get through all 45 seconds.If you're a beginner and you make it through 20, guess what you've got 20 great seconds of an ab exercise that you weren't going to do 5 minutes ago.That's what we're talking about, progression.So, you do that and your xtinction number here is 45 seconds if you have the ability to do multiple sets.Next down, top down.Straight top down.Moving the top towards the bottoms.Our hip touch plank is actually an exercise that nobody has seen before because i made it for this.
Tutorial.Our hip touch plank is going to incorporate both a move and a plank upwards so we're contracting from the top down and a little bit of antirotation because we're trying not to rotate the trunk too much as we reach for that back hip.It puts a little extra strength on your abs because you have a 3 point plank going on.15 to each side for each set.If you can, xtinction again at 15 each.Finally, we wrap it all up with our top down rotation, the russian v tuck twist., 16 reps.
To each side with an xtinction at i had to do it do you, 8 reps.So you might do multiple sets of this.Remember, you're only getting a maximum of 10 seconds between your completed sets before you have to go at it again so you will reach xtinction at some point, and that's the name of the game.So, there you go guys.There's your whole ab workout with nothing but your own bodyweight and it's a starting point for some, and it's a way to kick your ass again,.
Like i said at the beginning, if you are advanced.The key is, it's something anybody can do.And that's what we have to start doing.And whether or not it's january 1st or whatever day, i don't care what day you watch this, you've always got to get started if you haven't already.And you always have to start challenging yourself if you're not challenging yourself enough.Guys, this is washboard wednesdays.Back 4 years, 5 years ago, we kicked it all off here on this channel.And a lot of you guys have helped grow this to the point where we are.Well, i'm giving.
Back now.You've asked for it.You wanted it back again.Every single wednesday we'll cover a new concept whether it be a new ab exercise, a complete ab workout for you to follow like this one, a tweet on a certain ab exercise, or even nutrition tips on how to get them, i'm going to cover if here for you.And as you can see guys, 'practice what you preach.' this was me 5 years ago doing these same tutorials that you're watching now.I use the same workouts that i'm telling you guys to follow, and i've improved along the.
Soccer Workouts For Abs 4 Minute At Home Soccer Workout For Abs
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How To Do A Core Exercise Soccer Skills
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