Serena Jameka Williams was born on September 26, 1981. She is one of the Greatest American tennis players of all time. She has 23 Grand Slam singles titles to her name, which makes her one of the top tennis player of all time and an inspiration of millions of peoples around the world.Let us take at one of the best World tennis players Serena williams fitness plan.
As an Athlete she is keen about her workout routine. She follows a strict workout which is mainly beneficial in strengthening her legs, arms, and butt. She also makes sure that her Fat levels are low and her athletic performance is improving.
Serena Williams Body stats:
Height: 175 cm (5’9’)
Weight: 70 kg (155 lbs.)
It is not necessary to be a fitness freak if you’re a sports person, it is the same with Serena Williams she is also not a fitness freak who spends most of her time in the gym. All she does is she follows a strenuous workout plan to maintain a healthy body and keep her fit.
As Said “falling down is an accident but the staying there is a choice”.
Serena had 2 injuries which took her a lot of time and effort to recover from that injury. Once in 2000s, she struggled with an injury and In 2010 she again had an injury both injuries were career threatening.
Early Fitness routine/Fitness Plan
In early 2000 she struggled with injury, it was then when she appointed America’s renowned sports performance manager Mackie Shilstone as a personal trainer to help her overcome her fitness issues and create a workout plan.
Mr.Shilstone Created a effective diet and fitness plan which consisted of intense exercise drills which will help her in improving endurance, increasing flexibility and building proper muscle functionality. Selena focuses on eliminating more body fat by increasing the rate of metabolism.
In the year 2010 she again suffered a career- threatening foot injury which put her on the crutches and required 2 surgeries and in Feb the coming year she was kept in intensive care with pulmonary embolism due to which there were multiple blood clots in her lungs which permanently destroyed some of her lung tissues.
She told in an interview that , ‘she didn’t realize how sick she was , it was her Dad who made her realize that he couldn’t even be around her , because he was really scared of her.
It was time to get back up, she worked hard and reclaimed her number-one world ranking, she won 11 titles and more than $12 million in prize money in the year 2013 alone.
The Third challenge came when she went through her pregnancy after which the delivery was even harder. She had undergone many surgeries about the same.
She told that she couldn’t even walk to her mailbox after the surgeries. And it is quite obvious that it is not easy to be in the Wimbledon final.
Serena Williams Interview confessions:
Serena had admitted in an interview that, she doesn’t enjoy working out but keeps her body healthy. But her Workout was so strenuous, which results her as one of the famous sportswomen with the world famous biceps and leg and butt muscles in the tennis history.
Just like any other person she too felt the same like giving up while running but she also thinks how much she wants to win, that’s the only thing that keeps her going on.
Even the top athletes in this era don’t always enjoy working out, practicing and undergoing vigorous training, but the only thing which keeps them going is the advantages of doing so.
After the injury as she hired for the services from Shilstone. Shilstone created a healthy program for her.
As an athlete one has to exercise her whole life so one is pretty much sure as what to be done. But following the same routine again and again makes it boring, it was Shilstone who created a healthy plan and makes the process of working out interesting and fun.
Having a workout partner is really beneficial, their presence will not only help you in the Heavier sets but they will also help you to motivate and helps one to stick to the fitness plan.
Serena Williams Workout routine
Warm Up, The most important part in the fitness plan
Every day a new workout routine should always start with a warm up no matter how successful the athlete is , they do prefer doing warm up before the actual workout routine. Similarly Serena Williams warm-up consists of Cardio or Zumba to open up the body muscles. She follows a 10 min warm-up schedule.
“For me it’s so important to mix it up. I ran, and then I biked. Then I did elliptical. That didn’t work out so well, because it was boring, so I tried yoga. I started dancing because I couldn’t train when I was sick. We started making up moves, and it was fun. Now I run for 10 minutes, and then I dance”.
At home when she is in Los Angeles as her sister Venus Williams House is near, she runs Half mile up hill to her sister’s house instead of driving.
Bikram yoga also adds up in the Fitness Plan
Most common activity is practicing for tennis, but she also does Bikram yoga 2 or 3 times a week. She like doing Bikram yoga because his yoga is of exactly 90 mins and it burns around 600 calories in one class.
Bikrams class mainly consists of a set of 26 postures and breathing exercises and this type of yoga is more ideal when the room temperature is 105(40.6 C) degrees Fahrenheit and is considered as a form of Hot Yoga.
She prefers doing Bikrams yoga because she feels it is a great way to let loose and will help work muscles that are normally not trained in Gym.
Serena does Pilates for core strength for providing balance to the body.
As when it comes for serving in the game , tennis players use only one side of the body more than the other which creates more imbalance than the hand/ shoulder coordination so in this case Pilates helps her with strengthening and providing more flexibility.
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Serena does the following Exercises for 4- 5 mins each.
- Fitness ball transfer
- Rolling knee tucks
- Resistance band knee extensions
- Plank rows
Hip Burnout Exercises
3-5 sets of 8-12 reps of each of the following exercises.
Serena Williams Does the following Barbell exercises:
- Barbell pause squat
- front squat
- Box squat
Leg Workout exercise
3 sets of 8-12 reps of each of the following exercises
- Bicycle crunch
- Leg crunch: horizontal followed by vertical
- Pillar holds
- Dumbbell walking lunges
- Dumbbell step-ups
Abs Workout and Planks
Serena Williams also does abs and plank to have a perfect abs.