13 Ronaldo’s Secrets
The fittest football superstar of the world.
• Ronaldo #CR7
• Get fit routine in 21 days
• Not only maintain your physical training, but also build your six packs
• 13 simple exercises
• It can be easily done at home.
• For children and parents
• It’s a healthy family activity
• Ready? Let’s go!!!
Football Twist
• Sit with bent knees and your feet pressing firmly into the floor holding a football next to your chest.
• Sit back slightly, keeping your spine straight.
• Exhale as you twist to the left, holding the football over to the left side.
• Inhale back to center, and then do the opposite side.
20 Reps 3 Sets
This pose will target your core muscle.
Mountain Climber
• Start by raising your knee to hip level, then drop down to the floor holding a plank position.
• Perform the basic move, bringing your knee to your chest then back out again.
• To get your heart rate up, try jogging for a count of 10 before switching to the other side.
10 Reps 3 Sets
This pose will target your abdominal, back, hip, thigh and calf muscle.
High Knee
• Stand with your feet hip-width apart.
• Lift up your left knee to your chest.
• Switch to lift your right knee to your chest.
• Continue the movement, alternating legs and moving at a sprinting or running pace.
Left-Right 60 Seconds 3 Sets
This pose will target your thigh, calf, side-abdominal and shoulder muscle.
Superman
• Start on all fours. Align your knees with your hips and your shoulders with your hands.
• Extend your right arm forward and your left leg back while leaving your other arm and leg on the ground for support.
• Hold for 2–3 seconds, then alternate sides.
• Perform 10–12 reps on each side.
10 Reps 3 Sets, hold 3 Seconds each
This pose will target your back, core and posterior thigh muscle
Jumping T
• Stand upright with your legs together, arms at your sides.
• Bend your knees slightly, and jump into the air.
• As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.
• Jump back to starting position.
20 Reps 3 Sets
This pose will target your thigh, calf, shoulder and core muscle.
Scissor
• Lie down on your back with your hands either at your sides or underneath your glutes for added back support.
• Extend your legs out straight, then twist them in and out above each other, or straight up and down
• don’t let your legs drop to the mat as you’re working through your reps.
10 Reps 3 Sets
This pose will target your lower abdominal and core muscle
Side Plank
• Start in a traditional side plank position.
• Raise your top arm straight above you.
• Then lower your arm and rotate your core as you thread your top arm through the space under you.
• Unthread your arm and return to the starting position.
• Repeat for 10 to 15 reps and then repeat on the other side.
Left-Right 10 Reps Hold 3 Seconds
This pose will target your core, back and side-abdominal muscle
Power Step-Up
• Start with one foot fully on a box with the other foot on the floor.
• Powerfully drive off of your box foot and jump straight up into the air.
• Switch legs while you are in the air and land soft.
• Repeat as soon as you land, alternating legs.
Left 8 Reps Right 8 Reps
This pose will target your calf, thigh and core muscle
Air Squat
• Keep your feet at shoulder width apart and pointed straight ahead.
• When squatting, your hips will move down and back.
• Your lumbar curve should be maintained, and your heels should stay flat on the floor the entire time.
• In air squats, your hips will descend lower than your knees.
20 Reps 3 Sets
This pose will target your thigh, hip and calf muscle
Leg Raise
• Lie on your back, legs straight and together.
• Keep your legs straight and lift them all the way up to the ceiling until your butt comes off the floor.
• Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
• Raise your legs back up. Repeat.
10 Reps 3 Sets
This pose will target your core and side-abdominal muscle
Elbow Plank
• Start face down on the floor resting on your forearms and knees.
• Push off the floor, raising up off your knees onto your toes
• Rest mainly on your elbows. Contract your abdominals to keep yourself up and prevent your booty from sticking up.
3 Reps Hold 20 Seconds
This pose will target your core, thigh and shoulder muscle
Star Plank
• From a press-up position, walk your palms and toes out and away from your body until they form an x-shape.
• Brace your core to keep a flat line from your head to your hips and toes.
• Hold for the required time then walk back to a normal press-up position.
3 Reps Hold 10 Seconds
This pose will target your abdominal, shoulder, arm and thigh muscle
Flutter Kick
• Place both your hands underneath your buttocks.
• Keep your lower back on the ground as you lift the right leg off the ground slightly past hip height
• Lift the left leg so it hovers a few inches off the floor.
• Hold for 2 seconds, then switch the position of the legs, making a flutter kick motion.
10 Reps 3 Sets
This pose will target your core and lower abdominal muscle
