David Beckham’s Intense Workout Routine and Diet Plan: How to Bend It Like the Football Star

It’s been almost a decade since David Beckham retired from his Football career, but he continues to be one of the fittest athletes to have ever existed, thanks in part to his strict workout routine and diet plan.

Even in his late 40s, the soccer legend is in ripped shape and has a jawline that could well be used to further sculpt his chiselled abs. He is often seen sharing his workout videos on Instagram, leaving some swooning and inspiring the rest to build a physique like him.

 

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Both Beckham and his wife Victoria have, over the years, become magazine cover staples and are idolised for their fitness and style by millions of fans across the world. 

So, apart from staying active on the field, what’s the secret behind the former English Footballer’s enviable body and magnetism?

Here’s unravelling David Beckham’s workout routine and impressive diet plan.

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Unravelling David Beckham’s fitness secrets

Since David Beckham has been a professional Football player, cardio has always come in handy for him to maintain great stamina. To date, cardio is an essential part of his workout routine. 

Beckham has a ‘fitness snacking’ approach to staying in fantastic shape. This means he indulges in different physical activities throughout the day instead of doing it all in one go.

A big fan of running, he also cycles to work and indulges in other outdoor activities like mowing the lawn grass, walking his dogs and hiking on the weekends.

All these exercises add up and help him maintain a great body. However, he alternates these exercises with gym workouts as well. 

So, what is David Beckham’s workout routine in the gym?

 

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Beckham’s fitness routine is pretty intense and he alternates between different activities including various arm-strengthening exercises and HIIT, throughout the week.

Monday: Going all out

Beckham starts his gym burn with a quick warm-up that includes 5 minutes of stretching and 20 minutes of jog. He then gravitates to circuit training that includes:

• Sled push (5 sets of 50 yards)
• Push-ups (3 sets of 20 reps)
• Battle ropes (3 sets of 30-second reps)
• Kettlebell swings (3 sets of 20 reps)
• Goblet squats (3 sets of 20 reps)

Tuesday: Sticking to running 

David Beckham’s workout routine on Tuesdays is only about running and sweating it all out. He does 10 sets of 60 yards forward and 60 yards back. After completing the set, he rests for five minutes and follows up with circuit training if required.

Wednesday: Make it more intense 

Much like Mondays, Beckham starts this routine with a warm-up and proceeds onto circuit training that includes:

• Jump squats (5 sets of 40 reps)
• Push-ups (5 sets of 30 reps)
• Leg raises (5 sets of 20 reps)
• Burpees (5 sets of 5 reps)
• Plank to push up (5 sets of 10 reps)

He also does HIIT workouts like medicine ball slams to focus on his core and stay more agile. 

Thursday: Running again

Beckham likes to alternate his workout routines with one day of intense exercise and the next simply running. Additionally, on Thursdays, he couples the running sets with 30 sets of sprints in 20-second intervals.

Friday: Cardio exercises

Apart from one 20-30 minute set of cardio on the treadmill, Beckham levels it up on some days with exercises like hiking, rock climbing, mixed martial arts, and yoga on Fridays.

Saturday and Sunday: Rest

Now that the dude is retired, he doesn’t need to go overboard with exercising. So, the Inter Miami co-owner takes his weekends off to rest and recuperate or maybe spend an outdoorsy day (like trekking or hiking) with his three dogs and four children. 

Let’s take a look at David Beckham’s diet plan

 

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Beckham couples his workout routine with the right diet to stay fit and Healthy. He maintains a clean diet with little fat and eats plenty of lean proteins and vegetables. 

His diet usually includes: 

• Breakfast — a cheese omelette to start his day
• Lunch — chicken and vegetables (cauliflower, spinach, broccoli) cooked in olive oil
• Snacks — nuts, yoghurt, herbal energy drinks
• Dinner – chicken or fish and leafy vegetables 
• Cheat meal – Pancakes 

 

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A post shared by David Beckham (@davidbeckham)

Which food items does David Beckham avoid?

• White bread
• Cereals
• Rice
• Processed foods
• Junk food
• Supplements 

(Main and feature image courtesy: Instagram/David Beckham)

This article first appeared on Lifestyle Asia Singapore.

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Frequently Asked Questions (FAQs)

– What is David Beckham’s workout routine in the gym?
While Beckham does intense workouts that include HIIT, push-ups, burpees, planks, leg raises, and kettlebell swings on Mondays and Wednesdays, he sticks to running and cardio on other days of the week.

– How many hours does David Beckham spend on working out daily?
It depends on his energy levels and the mood but Beckham tries to stay active all throughout the day.