Antony Workout Routine and Diet Plan 

By | November 6, 2022

Antony Workout Routine and Diet Plan: Antony Matheus dos Santos born on the 24th of February 2000 is a well-known professional Brazilian footballer. He is popularly recognized globally as Antony who plays as a winger for the Brazil national team and the Premiere League Club Manchester United. 

At such a young age, he impressed everyone with his jaw-dropping skills such as style of play, strategies, dribbling techniques, pace, agility and more. But for being the best winger, he practices a lot & spends hours in it. So, here we are sharing the sportsman Antony workout  routine and Antony diet plan in detail. 

Antony Workout Routine and Diet Plan 

Antony Workout Routine and Diet Plan


Antony Body Stats 

Body Stats  Units 
Height 1.74 m or 5 ft. 9 inches 
Weight 70 Kg 
Age 22 years 
Chest 40 inches
Waist 31 inches
Biceps  15 inches 

Also Read: Erling Haaland Workout Routine and Diet Plan


Antony Workout Routine 

Antony joined the Brazil national team as a right winger at the young age of 22. But with sheer dedication and hard work he put in during the practices has embarked a great impression on his fans globally. Well, here in the article below you will get to know about the Antony workout routine in depth.

As with other football players, Antony has a craze for football as well as fitness. He has got a well-curated and customized workout regime for maintaining a great fitness level for the game. Antony workout routine has, first of all, a couple of stretching exercises than strength training, and core, and cardio exercises. He spends a lot of time practicing the workouts to attain a fit body image, flexibility, strength, and speed. 

For all the Antony fanatics and emerging athletes, we have come up with something useful as well as exciting for you all. Here is the Antony workout routine that he uses to train himself for the game. Read it nicely and kick-start your fitness training. Let’s continue: 

First of all, perform a few stretching exercises for at least 10 to 15 minutes. It helps the body’s muscles to get active for workout training. 

Antony Workout Routine 

Antony Workout Routine

Block 1: Strength workouts + Run 

  1. 400 m run 
  2. 100 m sprint 
  3. 200 m jog 


Upper body workouts: 

  • Pull-ups 

Sets / Reps: 3×10 

Antony performs pull-ups to work on his biceps & triceps along with core stabilization. Also, it works on the big muscle groups like delts, lats, pecs etc. 


  • Kettlebell single arm shoulder press – 

Sets / Reps: 3×12 

This exercise is included in his workout routine because it helps him to achieve a better alignment between shoulder, elbow and wrist. 


  • Push-ups 

Sets / Reps: 4×12 

This workout not only focuses on the chest and triceps but also proves effective for muscles at the back, abs, shoulders & legs.


Block 2: Cardio Workouts 

  • Treadmill

Warm-up – light jog + faster pace ( each 3 minutes) 

Interval 1: fast jog for 1 minute 

Interval 2: spring for 30 seconds

Interval 3: slow jog for 30 seconds 

Rinse & replicate 


  • Bike

Warm-up: 3 minutes light pace + 180 seconds faster pace

Interval 1: 1.5 minutes at a brisk speed

Interval 2: 0.5 minutes very fast pace

Interval 3: 0.5 minutes standing sprints 

Interval 4: 0.5 minutes moderate pace 

Rinse & redo 


Block 3: Core Workouts 

  • Plank step-ups 

Sets / Reps: 3×20  

This workout is best for footballers because it enhances endurance both in the core and triceps muscles. 


  • Barbell Roll-Outs 

Sets / Reps: 3×15 

This exercise is highly beneficial for improving lower back and shoulder strength. Also, it engages the core in a stretched position.


  • Landmine Rotations 

Sets / Reps: 3 ×10 

Antony performs this workout as it helps in strengthening the core and shoulder muscles. It involves rotational movements which is useful for building core strength primarily obliques.  

This is an end to the Antony workout routine that he follows in his daily life to maintain a rugged and toned body image. For a footballer or an athlete  a specifically designed workout regime is very necessary to keep the entire body muscles toned. So, the best advice you can get from his routine is practice daily workouts with dedication.

Also Read: Casemiro Workout Routine and Diet Plan


Antony Diet Plan

Antony diet plan is quite simple and filled with wholesome meals. As a young footballer, he has to follow a specific eating routine to stay fit and highly energetic. He follows a diet routine that a lot of food elements which help him in gaining a greater amount of nutrients, essential minerals, fibers, proteins, and higher carbs. To keep his body hydrated fully, he drinks a lot of plain water. 

Let’s catch out a detailed glimpse of the youth footballer Antony diet plan to discover how he stays so fit and active. 

Antony Diet Plan

Antony Diet Plan

Is Antony a Vegan?

No, Antony is not a vegan. 



  • Acai na Tigela & Smoothies
  • Steamed Cornmeal 
  • Cuscuz 



  • Moqueca de Pirarucu
  • Pamonha
  • Cocada
  • Churrasco de Picanha
  • Chickpea salad 



  • Fresh fruits & nuts 
  • Mandioca frita 



  • Feijão Tropeiro
  • Farofa
  • Arroz Carreteiro
  • Roasted eggplant salad 

Ultimately, this is the end!  We have summed up all the information relevant to the Antony diet plan. His fitness mantra lies more in his eating habits and workout plans than any other stuff. So, if anyone wishes to achieve a well-toned and chiseled body image, then make sure to stay adhered to healthy eating habits and hydration. 

Also Read: Frenkie de Jong Workout Routine and Diet Plan


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