The One and Only Lionel Messi Workout to Boost Your Gains!

by Bodyfit16 January 18, 2017

If Lionel Messi Workout has taught us anything, it is that it will turn you into a fitness beast!

We all know that Lionel Messi is one of the best football players in the world. And that doesn’t come easy! Lionel Messi workout is one beast of a workout! He trains 5 days a week and mixes both stamina, strength, and speed workouts. If you want to be like Lionel Messi, workout the same way he does. 

linoel messi workout


Start by allocating some serious time for your daily Lionel Messi workout. You will need at least 1 hour 5 days a week. If you want results, you need to go all the way! Lionel Messi workout has three main parts. One that deals with speed, one that deals with stamina and another that deals with strength. All are equally important to have a quality Lionel Messi workout.


The speed part of Lionel Messi workout is hard but doable. You will need to warm up and stretch a lot. Your body’s flexibility is a big key to speed. For speed, you will have to add several different types of exercises to the Lionel Messi workout.

Make sure to include Squat Jumps, Box Jumps, Rope Skipping, and Hopping Hurdles. You will also need to add short Sprints and Heismans.

Mix all the exercises up and try to do more each time. You will have to add 15-20 minutes of Speed workout every day. This part is key to exceeding doing the Lionel Messi workout. It will help you warm up and losen up.


Football players need a lot of stamina to keep up with their matches and training. Lionel Messi workout is not different from that. The Sprints from the Speed section will also help with your stamina, but it’s the long endurance that will do the most.

Start by running 2km non-stop. Then, instead of stopping, slow down and walk fast instead of running for another kilometre. It should take you around 15-20 minutes maximum. If you have time left, use the extra minutes to run more kilometres.

Next up is the beast of the Lionel Messi workout: Burpees!

Burpees are a nightmare but give the best results. Do as many as you can in 1 minute, then rest for 30 seconds and repeat. Do this for a total of 5 reps.

lionel messi workout


Last but not least, the strength part comes in. It is best if you use weights in your gym for this. However, if you are working out from home and don’t have weights, you can resort to sandbags or water bottles.

You will work on strength by lifting lighter weights but doing a lot of repetitions. Make sure you cover your entire body, including upper, core, and lower. For the Lionel Messi workout to be a success on you, it is necessary that you don’t skip any part!

Some Strength exercises that you can use for each body part would be, for example:

  • Upper Body: Chest Press, Bicep Curls, Tricep Dips, Side Raises, V-Push Ups.
  • Core and Back: Deadlift, Bend Over Row, Sit-Ups, Lateral Sit-Ups, Russian Twists.
  • Lower Body: Squats, Walking Lunge, Curtsy Lunge, Lateral Lunge, Bulgarian Split Squat, Pistol Squat, Pile Squat.

You can add any exercises that you feel will benefit your whole body. Just remember that you need to have 15-20 minutes of each part: Speed, Stamina, Strength. If you can dedicate more than one hour a day, then increase to 20-30 minutes for each part.

It will take time and dedication, but with this workout, you will have the fittest body ever!


The post The One and Only Lionel Messi Workout to Boost Your Gains! appeared first on BlueWeigh Health-line.



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