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We can argue about whether or not Cristiano Ronaldo is a better footballer than Lionel Messi all we like, but it’s hard to dispute that the former is the superior physical specimen. Messi was born a genius, Ronaldo has had to work for it — and it’s impossible not to him admire for that.

While it’s highly unlikely any of us will sign for Real Madrid any time soon, we can all at least get somewhere close to his physical condition (if you’re prepared to work extremely hard). Achieving that has just become a little easier thanks to a new Nike workout series, which details his training regime and diet.

His workouts are relentless, and often a twice daily occurrence. He knows that if he wants to be the best he has to master every aspect of his health. “Eat well, stay hydrated and sleep properly,” says Ronaldo. “This has been my focus since I started my career.”

His 360-degree approach to training is why Nike teamed up with the superstar to create a new series that we can all benefit from. According to Nike, the new series, which is out now on the brand’s NTC training app, aims to add to everyone’s training journey by offering the following:

  • Do-anywhere workouts the athlete really does provided by the athlete’s trainer
  • Simple nutrition and recovery tips from the athlete during a workout’s rest periods
  • The ability to unlock workout challenges after finishing an athlete’s workout (completing these earns you sharable badges)
  • A feed packed with informative videos and articles where the athlete shares tips on their nutrition, hydration, recovery and motivation
  • Suggestions on what gear to get to help you perform your best

Joaquin Sanda, Ronaldo’s fitness guru and a Nike Trainer, helped distill the athlete’s workouts to a series of routines that focus on quickness and agility as well as building strength via body weight. This, apparently, is key to his performance on the pitch but also applicable (and accessible) for any athlete of any level looking to get fitter and feel better.

“Because the core functions to stabilize the entire body, maintain proper muscular and joint stability and allows for proper biomechanics, core workouts are critical to Cristiano’s health and longevity as an athlete,” says Sanda. The app’s “15-minute Quick Hit Abs” workout offers nine movements that target the core from every angle.

The “15-minute Quick Hit Lower Body” routine, on the other hand, is made up of bodyweight exercises that build strength and power from the waist down. “The stronger the core, lower back and glutes, the better Cristiano will move, whether the demand be a short run, explosive drill or long endurance work,” says Sanda. “Together, these workouts in the app can create a healthy foundation for athletes of any sport and level.”

If that’s not all, we’re also treated to some inside Cristiano Ronaldo nutrition secrets. Within the app you’ll find recipes for clean and easy-to-make meals that nourish his body and are easily digested (one dinner recipe includes quinoa, chicken and watermelon).

“My key is to be focused and to dedicate myself 100 percent of the time,” Ronaldo says. “Some days I don’t feel motivated, but I stop and I say, ‘I have to do it, because it’s going to give me good things in the future.’ This is my motivation.”

Download the NTC app by hitting the button below.

In other news, here’s everything we know about Mayweather and McGregor’s training camps.

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