Manchester United defender Rio Ferdinand has revealed on his official Facebook page his daily workout that helps him keep in shape during the summer.

The 34-year old is showing no signs of wanting to retire as he puts himself through a gruelling training regime to help stay fit. He will be hoping to emulate team-mate Ryan Giggs who is still going strong at Old Trafford despite being 39.

The central defender was in good condition last season making 32 appearances in all competitions for United as he helped win them the Premier League

Ferdinand posted his regime on his official Facebook page as the United players will soon be starting their pre-season training. He will be aiming to be fully fit when United face Sevilla in his testimonial on August 9.

The former England captain, who calls his workout 'Rio's gym work out', starts his sessions with a 20-minute warm-up on his bike. He then completes an impressive 300 press-ups before taking on a series of weights that will build his arms and chest muscles.

Ferdinand then works on his core stability with ten minutes of planks with rest intervals. He finished off loosening his leg muscles as he will 'start running tomorrow.'

Ferdinand again posted his daily workout on Facebook today as he shares his hard work during 'pre pre season.'

This is Ferdinand's gym work out from yesterday:

20min bike warm-up
6 X 50 push-ups
6 X 8 flies (chest) weight that burns around reps 5/6
6 X 10 Pull ups (mixed grips)
4 X 10 pull downs (whatever weight that gets you burning around rep 7/8)
4 X 10 bicep curls (weight: follow same as above)
Core: 10 mins of minute on, minute off forearm planks
Some slow hurdle work to open up the groins + loosen up the quad + hamstring muscles before I start running tomorrow.

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