Rob Gronkowski Workout Routine and Diet Plan

Rob Gronkowski may have retired from the NFL, but that doesn’t mean he’s going to lose his six-pack that he worked on so hard for. After the retirement, he is spotted many a time in Miami. The former Patriots star is seen having his workouts at Miami’s health and wellness gym, Anatomy in South beach area. It looks like he really loves some full-body action during his workout with a combination o both weight training and cardio. After his workouts, he is seen relaxing in the gym’s hot and cold pool to get his energy back up.

Even after retirement, the actor who is in his 30s, tells his audience that he thinks to stay fit even after retirement is super important. “I try everything now,” he told us at the time. “Yoga, walking or running in nature, doing sprints, going to boxing classes, spin, biking.”

The former New England Patriots tight end, Rob Gronkowski who is known by his name “Gronk” has three Super Bowls during his nine years in the NFL team under his belt and has received more than $50 million. However, Gronkowski says since retiring in March, he feels better than ever. He has ample time now to focus on himself and his fitness.“I feel like I’ve definitely transformed ever since I stopped playing football. I feel like I transformed in a better way,” Gronkowski tells CNBC Make It.

Gronkowski has also lost about 10 to 15 pounds by improving his diet “tremendously,” adding some stability workouts that he learned from his former Patriots teammate Tom Brady into his routine, and by calming his mind doing Sudoku puzzles and other mind relaxing activities. “I just got the [Sudoku] book and there’s like 150 physical puzzles in itand I knocked out 15 already this week,” Gronkowski says. “It gets you thinking, it gets your mind thinking and gets you going. It gets the wheels turning.”

Here’s a look at Rob Gronkowski’s diet and his workout plans that have kept him fit during his time in NFL and after.

Rob Gronkowski Workout Routine

The Rob Gronkowski workout enables him to be the excellent professional player that Tom Brady can rely on. Rob Gronkowski makes sure that he works out in a gym with weight training sessions at least 5 days a week during the off-season. In addition to this, he manages Saturday and Sunday to be the “active rest” days where he engages in other sports. His workout is not only about training hard, but eating and supplementing the right way.
For the NFL season, this was his daily mantra to stay in shape, says Rob Gronkowski in his own words, “In the offseason, it’s about taking care of your body the correct way, working out and eating right. During the season, it’s extremely important to make sure you’re getting the treatments you need to recover for the next day, and getting the proper rest and sleep so you can bounce back stronger. Eating the right way is so important, too. I always make sure I’m putting the nutrition in my body that will help keep me fueled and energized when I get on the field.”
Aug 19, 2017; Houston, TX, USA; New England Patriots tight end Rob Gronkowski (87) smiles on the bench during the game against the Houston Texans at NRG Stadium. Mandatory Credit: Kevin Jairaj-USA TODAY Sports

He loves to do some resistance exercises that provide him with strength and tones his body at the same time. He also does some cardio workout to remain fast and agile because it is one of the requirements of his sport too. His workout changes during his off-season and on the season because of the focus point changes in both of them.I love doing resistance workouts, especially with resistance bands. I feel like they just help me out big time, keep me loose, keep my body strong, and keep me moving quickly. I feel like those workouts are just the best for my body of anything that I do. When I’m working on speed and my quickness, I’ll train my fast-twitch muscles, making sure I’m going in all different directions and not just straight back-and-forward. I make sure I’m doing lateral motions side-to-side and doing it quickly. Working on those muscles helps me stay active in the field and helps with my speed a lot.”

How does he include cardio? He does not do it a lot but gets his heart pumping by increasing the speed of his repetitions in bodyweight exercises. He likes bodyweight workouts because it can practically be done anywhere even if you do not have access to the gym.“I mean, I love doing just bodyweight type workouts, just a lot of high reps of those. It’s great to have a gym, but if you don’t have access to anywhere at the moment, I believe you can just get a full workout in just using your body or whatever’s out there in nature for weights. A log, a big rock, whatever you have. I like doing a lot of body squats, and you can come up with many, many exercises just using your body,” he adds.

Gronkowski Family Fitness Routine

When the Gronk brothers were in their middle school, their father, Gordie Sr., co-owner of a gym, G&G Fitness in upstate New York invested in their fitness by opening a fully equipped weight room for his five sons, Dan, Chris, Gordie Jr., Glenn, and Rob. The location was their Amherst, NY, basement where they began working out. They started working out with low weights and high reps to gain some muscle strength first and then worked their way up to heavier weight, “so we would get used to the movements and to build strength for coordination,” Dan says. “Apparently it was a good plan.”

Whenever they went to practice or just having some fun around the block, no matter what the occasion is, even when it is Friday night or even a Saturday night, they made time to lift at all times. And they did it as a team. “In high school, we’d be like, ‘Let’s get a workout in before we go out,’ so we were all buff and everything,” Dan says.

This inspired many out there who’s working out practices were a tribute to the success of sibling camaraderie. The camaraderie worked out so well that four of the five brothers were qualified for the NFL, with Rob Gronkowski being the most well-known of all, a two time Super Bowl champ and a three-time All-Pro tight end with the New England Patriots. “With my brothers and I having each other, it helped significantly in two ways,” says Dan, a 2009 seventh-round draft pick by the Detroit Lions who played four seasons in the NFL as a tight end. “First, it was leading by example. The younger brothers were able to see how working out made you a better athlete. Second, we kept each other accountable and helped push each other to be the best we could be,” he added.

Logically, the next step that was great for the family was to step up in their fitness game and create their own brand of fitness gyms- Gronk Fitness Programming. The program offers functional training classes. But how does it differs from most of its counterparts? Well, it differs because it is actually inspired by pro sport training experiences, making it perfect for ex-players and people who want to crush it during the weekends.

At a Gronk Fitness Programming session, anyone who joins in will experience a game-day atmosphere: team captains, huddles, all-out intensity exercises, a two-minute drill, and even Gronkisms like their family slogan, “Get Your Mind Right,” which means “stay focused.” The workouts are even intense enough to get Rob sweating. “When he was hurt last year, he checked out a class,” Dan says. “He said, ‘Wow, this is so legit!’ And I’m like, ‘Obviously, Rob.’ ”

There are so many great benefits of Gronk Fitness Programming, according to Dan, that is surprisingly vast: The high-intensity aerobic and strength circuit that includes a combination of exercise to get your heart pumping will burn more calories and boost endurance in about half the time of a traditional workout. It is also a low impact, so you do not have to worry about your joints. And because the workouts are inspired by actual sports programs, they are much fun, challenging, and beneficial to both athletes and people who are still struggling to be in the league or what is called the wannabe athletes.

The fitness program is all about teamwork, with the group members constantly motivation and pushing one another to do better, it is a natural team builder, which helps all those who take part in the program feel accountable and stick with the program. “We want people who aren’t in their zones to push themselves and beat their physical goals, but also leave there knowing they can achieve things that they haven’t before,” Dan says.

INSTRUCTIONS

There are three points to be remembered for this program:

  • There are eight stations. The goal is to perform a variation of one exercise from each station for 30 seconds with a rest 30 seconds and then proceeding to the next station. Do this for three rounds with a 90-second rest in between rounds.
  • After you complete 3 rounds, perform a 2-minute drill which is explained here: Perform any two exercises as fast and as hard as possible for 60 seconds each.
  • Complete a cool down after your workout is done with some light stretching exercises and some foam rolling to relax the muscles.

Warmup
To warm up his muscles before beginning any workout session, Gronkowski heads to the basketball court to play a shooting game called “3 in the Bucket.” The rules are quite simple: Every time you miss your shot, run to the other end of the court, then run back to the opposite 3-point line for your next shot. “This is how we get the heart rate up, the blood moving quicker, and the sweat pouring out,” says Gronkowski.

Coming to his workout routine in the week:

Monday Routine: Chest & Arms

Exercise Sets Reps
Bench Press 4 10
Machine Pec Fly 3 12
Skull Crushers 3 20
Explosive Close-Grip Bench Press 3 10
Dips 3 12
Burpees 1 10
Sprint (w/50 sec rest) 10 100

On Mondays, Gronkowski starts with heavy lifting using mostly barbells that allow you to focus on total strength as a part of your training. Heavy lifting puts a lot of tension on your body, but Gronkowski is used to being under pressure. Rob Gronkowski says, “There is definitely big pressure going into big games, but you just need to work hard all week to be on top of your play. Make sure you are in shape and be prepared.”

Tuesday Routine: Legs & Calves

Exercise Sets Reps
Step-Ups 3 10
Barbell Squats 3 8
Lunges 3 15
Calf Raise 3 12
4 Agility Drills 3 of each activity

On Tuesday, Rob Gronkowski is allowed to pick 4 agility drills of his choice. These drills are similar to the activities of his sport. If you’re following along, do the same. Talking about pressure and preparation, Gronkowski says, “When you feel ready, there is not so much pressure on game day. So you can come out strong, and do what you need to do to succeed.”

Wednesday Routine: Abs

Exercise Sets Reps
Plank 3 1 min
Toe Touch 1 50
Bicycle Crunches 2 25
Side Plank 1 30 secs (per side)
Med Ball Toss 1 30

Wednesday is a day when Rob works on his abs where he finishes with 1 set of 30 Medicine Ball Rotational Tosses. (30 tosses each side). This exercise really helps to gain strength in the hips and core, which in turn, improves Rob’s agility.

Thursday Routine: Chest & Arms

Exercise Sets Reps
Dumbbell Bench Press 3 8
Dumbbell Incline Bench Press 3 8
Dumbbell Bicep Curls 3 10-15
Dumbbell Shrugs 3 8-12
Pullups 3 10
Pushups 3 20
Shuttle Run (45 secs rest) 10 5–><–10—>15 yards

On Thursday, Rob Gronkowski again picks up dumbbells for most of the exercises. This is to make sure that the strength is evenly distributed on both the arms so that one arm is not stronger than the other. Dumbbells are a good tool for reinforcing core strength during each exercise. Mixing things up helps Gronk work different muscles in his body.

Friday Routine: Legs & Calves

Exercise Sets Reps
Barbell Squats 3 12
Side Lunges 3 12
Standing Calf Raise 3 12
Hamstring Curl 3 10
Jogging Stadium Stairs 5 To the Top

Friday is a leg workout that is done with moderate intensity. This is followed by every football player’s favorite: stadiums. Saturday/Sunday are off-days for Gronkowski. But, that does not mean that he’s not working out. He’s just not in the gym and picks up something fun to do outdoors which can range from any activities that help him relax and enjoy at the same time.

Here’s a little chart of his workout during the week:

Rob-Gronkowski-Workout-Routine

Weekend Cross-Training

Gronkowski’s weekend routine includes cross-training. This includes an athlete to use sports, other than his own, to gain strength and agility or muscle coordination. So Rob can often be found trying his hands-on basketball, volleyball, riding his bike, or even swimming. Rob Gronkowski talks about how his weekend cross-training helps him. in his words, “In the off-season, I change it up and play other sports. I love to play basketball because it will help with my speed and endurance since I am constantly moving up and down the court and jumping is ideal for vertical height.”

In January 2019, Gronkowski joined a trainer’s team to help motivate people with Fitplan to become a personal trainer on the app so users can get his exact routine. “People always ask me what I do,” he says. “I wanted to give people what I’ve learned throughout the years, and I truly believe that the best workouts start with stability,” which focuses on the core.

Since before he left the NFL, Gronkowski has been following a version of Tom Brady’s TB12 method designed by Brady’s longtime trainer, Alex Guerrero, with a “Gronk twist,” he says. The workout focuses especially on speed, agility, and core stability, using resistance bands in addition to the weights. Lifting heavy weights create short, tear prone muscle fibers built for quick bursts, according to Guerrero.

In addition to solving puzzles, eating a clean diet, and working out hard in and outside the gym, Gronkowski says he tries to meditate whenever he can. Even though he admits that he’ s not very consistent yet, he believes in the practice.

As for work, since October, Gronkowski has been serving as an analyst for FOX NFL Sunday. “It feels good just to go out there and try to find things that I just love to do,” he says about beginning a new chapter in his life.

Clearly, Tom Brady has been a big motivating factor in Gronkowski’s post-NFL health and fitness routines. So what does he assume Brady’s next move will be now that he’s a free agent? Gronkowski doesn’t know, but he’s sure his friend is “checking out all his options.”

During is off-season, he likes to prepare for his training session by giving his body what it needs. He makes sure that he is treating his body right by working out a lot and clean eating. He takes sufficient time to recover so that his performance remains boosted. Here’s what he says,

“In the offseason, it’s about taking care of your body the correct way, working out and eating right. During the season, it’s extremely important to make sure you’re getting the treatments you need to recover for the next day, and getting the proper rest and sleep so you can bounce back stronger. Eating the right way is so important, too. I always make sure I’m putting the nutrition in my body that will help keep me fueled and energized when I get on the field.”

He clearly loves to do some resistance training so he uses a lot of weights and resistance bands. It makes him feel the best. He also loves to do some dynamic motions instead of just the static ones. He explains,

I love doing resistance workouts, especially with resistance bands. I feel like they just help me out big time, keep me loose, keep my body strong, and keep me moving quickly. I feel like those workouts are just the best for my body of anything that I do. When I’m working on speed and my quickness, I’ll train my fast-twitch muscles, making sure I’m going in all different directions and not just straight back-and-forward. I make sure I’m doing lateral motions side-to-side and doing it quickly. Working on those muscles helps me stay active in the field and helps with my speed a lot.”

He also likes some good bodyweight exercises but he makes sure that his reps are high enough so that he can burn more calories and stay lean and toned. He also says that it is almost like anywhere workout which can be done any time, at any place, so it’s quite flexible. In his words,

“I mean, I love doing just bodyweight type workouts, just a lot of high reps of those. It’s great to have a gym, but if you don’t have access to anywhere at the moment, I believe you can just get a full workout in just using your body or whatever’s out there in nature for weights. A log, a big rock, whatever you have. I like doing a lot of body squats, and you can come up with many, many exercises just using your body.”

He and his brothers grew up playing sports together and they had a competitive spirit with each other but camaraderie was their strength and they supported each other to do better all the time. Overall it was all fun and games until four out the five of them were chosen for NFL. Rob recalls, “Oh yeah, we were always competing versus each other. In the weight room, at whatever pickup sport we were playing, we always went at each other. We were just always bashing each other when we worked out. Eventually, we just came up with a game just to bash each other where we put a pillow inside our shirts and we all stand in the corner, and then we’d all run full speed at each other and whoever falls loses, and we just did that repetitively many, many times until we wore out of energy [laughs]. It was always fun working out with them.”

Rob Gronkowski Diet Plan

Since his days with Patriots and hanging out with the crew, Gronkowski has been experimenting with the new diet trend called intermittent fasting that allows you to eat during a set window of six to eight hours and fast for the remainder o the period which is usually 16 to 18 hours in the day. Intermittent fasting has become a huge trend among athletes and celebrities. Other celebrities that follow the same are Jack Dorsey and Jennifer Aniston. However, Gronk was inspired by the fasting methods when it was suggested to him by a couple of his friends and when it was tried by one of his brothers.

″[I fast] every other day, you know, depending on what I’m doing, where I’m traveling,” Gronkowski says, adding that he never does a long fast on days he has a tough workout. But he does dabble with doing longer fasts. “I just did my longest fast this week, about six days ago, it was for 24 hours,” Gronkowski tells CNBC Make It on Tuesday.

Gronkowski says he felt great after his fasts which means feeling less bloated. And while there is some research that tells that intermittent fasting can lead to weight loss, there hasn’t been enough proof on humans to support cognitive benefits or whether fasting is healthy or a sustainable plan for long term ideas. For some, fasts lasting longer than 12 hours can be dangerous, especially for individuals who have specific health conditions or those who take certain medications, according to the National Institutes of Health.

In addition to intermittent fasting, Gronkowski says that since he left NFL, he’s gone from eating whatever he wanted (think lots of burgers and fries) to a healthy diet comprising of organic fruits and vegetables. “Growing up in Buffalo, I would eat anything. I’m talking like anything. Chicken wings with as much ranch and blue cheese dressing as you can,” he says.

Now Gronkowski says he has to stick with plant-based foods like protein shakes with almond butter, chia seeds, and fruit for recovery after workouts and has chicken with veggies like green beans, broccoli or asparagus with quinoa or sweet potatoes for lunch and dinner which is very similar to his friend, Tom Brady’s diet plan too. “At one point I was [down to] 240, which was about a 20-pound loss. But I’m 250 now and I played at about 260,” says Gronkowski, who is 6-foot-6.

He says he had to make some changes because he has become older and so his metabolism is not as fast as when it used to be, “I wanted to lose. I had bloated weight.”

There are some things that both Brady and Rob avoid that include white sugar, white flour, MSG, iodized salt, tomatoes, and other foods in the nightshade family, mushrooms, dairy, and caffeine- this was revealed by their chefs. They also limit their fruit intake and drink tons of water. The goal of the diet is to reduce inflammation by eating alkalizing rather than acidic foods. Tom Brady has given the basics of his diet explaining how and why to eat in his book, The TB12 Method.

Gronkowski has been admittedly been following a similar diet since 2017. In the beginning, Brady was even helping cooking some of Gronkowski’s meals for him to give him a taste o this medicine. He also put the hard-partying player on an alcohol diet, ordering him to drink three glasses of water for every alcoholic beverage he consumed. That’s the trick! Alcohol leads to dehydration and so it becomes important to consume as much water as one can.

This is all about how Rob Gronkowski stays in shape after his NFL by following his diet plan stringently and doing an intense work out in the gym and even when he is not crushing it in there.

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