Serena Williams is a legendary American professional tennis player who has won numerous Grand Slam titles and Olympic gold medals. Now 42, she stays active with cardio, strength training, and a mostly vegan diet while focusing on various fitness routines and lifestyle activities. Serena William’s workout routine’s highlight includes high-intensity interval training (HIIT) combined with cardio and strength exercises.
Serena Williams Stats
- Height in Feet: 5 ft 9 in
- Height in Centimeters: 175 cm
- Weight in Kilograms: 71 kg
- Weight in Pounds: 157 lb
How To Get A Body Like Serena Williams
- Cardio Focus: Includes HIIT, running, and Peloton.
- Strength Training: Uses Tonal and barbell squats.
- Listen to Your Body: Adjusts workouts based on how she feels.
- Variety: Mixes cardio with dancing and other activities.
- Recovery: Alternates intense workouts with lighter weeks.
- Home Workouts: Utilizes Tonal and Peloton for convenience.
Serena Williams’ Workout Routine
Monday:
- HIIT workout with Tonal.
- Emphasis on cardio exercises and calisthenics.
Tuesday:
- Strength training focused on barbell squats.
- Exercises include barbell pause squats, barbell front squats, and barbell box squats (3-5 sets of 8-12 reps).
Wednesday:
- Dance workout, such as Zumba.
- Combination of running (10 minutes) and dancing.
Thursday:
- Core and leg workout.
- Includes bicycle crunches, horizontal and vertical leg crunches, pillar holds, dumbbell walking lunges, and dumbbell step-ups.
Friday:
- Peloton bike session.
- Engaging in a full cardio workout on the Peloton bike.
Saturday:
- Light cardio or rest day.
- Activities might include walking a few miles or using the elliptical.
Sunday:
- Rest day or gentle stretching.
- Focus on relaxation and recovery
Serena Williams-Inspired Workout Routine
Daily Schedule
Monday: Strength Training (Focus on Upper Body)
- Bench press
- Overhead press
- Rows
- Bicep curls
- Tricep extensions
Tuesday: Cardio (High-Intensity Interval Training)
- Burpees
- Jump squats
- Mountain climbers
- Sprint intervals
Wednesday: Active Recovery (Yoga or Pilates)
Thursday: Strength Training (Focus on Lower Body)
- Squats
- Lunges
- Deadlifts
- Calf raises
- Hamstring curls
Friday: Cardio (Endurance Training)
Steady-state cardio (e.g., running, cycling, swimming)
Saturday: Rest or Light Activity (e.g., walking, stretching)
Sunday: Flexibility and Core Workout
- Plank variations
- Crunches
- Russian twists
- Hamstring stretches
- Quadriceps stretches
Additional Tips
- Warm-up: Start each workout with a 5-10 minute warm-up, such as light cardio and dynamic stretches.
- Cool-down: End each workout with a 5-10 minute cool-down, including static stretches.
- Listen to Your Body: Adjust the intensity and duration of your workouts as needed.
Serena Williams Diet and Nutrition
- Breakfast: Oatmeal with fruit and nuts, or Greek yogurt with berries and granola
- Mid-Morning Snack: Protein shake or smoothie
- Lunch: Salad with grilled chicken or fish, or a whole-grain sandwich with lean protein
- Afternoon Snack: Fruit or vegetables with hummus or nut butter
- Dinner: Lean protein (e.g., chicken, fish, tofu) with vegetables and a whole grain
- Hydration: Drink plenty of water throughout the day