Serena Williams continues to be a towering figure in the world of tennis, celebrated for her powerful presence and unmatched skill on the court. Her success is not only a result of her natural talent but also her commitment to a rigorous workout and diet plan that enhances her performance, strengthens her body, and keeps her body fat at bay.
This article explores the intricacies of Serena Williams’ workout regimen, dietary habits, and the supplements she uses to maintain her elite status.
Current Stats
Height: 176 cm (5’9”)
Weight: 70 kg (155 lbs)
Age: 43 years old
Birthday: September 26, 1981
Accolades: Glamour Award for The Athlete, 2009
Workout Principles
Despite not being a fan of the gym, Serena Williams follows a strict workout routine to stay healthy and avoid injuries. Her workouts are designed to boost metabolism and reduce body fat, contributing to her well-defined abs and robust physique.
Serena Williams’ Workout Routine
Williams adheres to a three-day training schedule that focuses on high-intensity exercises and variety. Her regimen targets the arms, glutes, core, and legs.
Arm Workout Routine
Complete as many repetitions as possible in 5-4 minutes:
- Fitness ball transfer
- Rolling knee tucks
- Resistance band hip extensions
- Plank rows
Booty Workout Routine
- Barbell Pause Squat (3-5 sets, 8-12 reps)
- Barbell Front Squat (3-5 sets, 8-12 reps)
- Barbell Box Squat (3-5 sets, 8-12 reps)
Core and Leg Workout Routine
Perform 3 sets with 8-12 reps for each exercise:
- Bicycle crunch
- Leg crunch both horizontal and vertical
- Pillar holds
- Dumbbell walking lunges
- Dumbbell step-up
Serena Williams’ Diet
During the tennis season, Serena follows a raw vegan diet rich in nuts, beans, lentils, and sprouted quinoa. She occasionally treats herself to favorites like moon pies and fried chicken but quickly returns to her disciplined eating habits.
Sample Diet Plan
- Breakfast: Oats with strawberries, tangerines, and almond butter, accompanied by metabolism-boosting supplements.
- Late morning snack: Toasted Ezekiel bread sandwich with almond butter.
- Lunch: Light salad with lettuce, spinach, mandarin oranges, cherry tomatoes, lime juice, onions, pita croutons, and sliced almonds.
- Afternoon snack: Fat-burning drink such as lemon juice, matcha green tea, and cinnamon.
- Dinner: Brown rice with hemp and chia seeds, salad with fresh vegetables.
Supplements
To complement her fitness routine, Serena includes supplements like oil of oregano and garlic, multivitamins, and protein shakes in her diet.
Summary
Serena Williams remains a legendary figure in tennis, known for her athletic excellence and sculpted physique. Her disciplined approach to workouts and diet plays a crucial role in her continued success both on and off the court.