Serena Williams Workout Routine, Diet Plan for a Fit Body

You know Serena Jameka Williams (DOB: September 26, 1981) as one of the greatest professional tennis players of all time. With 23 Grand Slam singles titles to her name, Serena is at the top of modern day women’s tennis. However, you might not know that her genetics combined with the strict workout and diet regimen she follows helps in strengthening her legs, arms, and butt, keeping her body fat levels low, and improving her athletic performance.

Serena Williams Body Stats

Height: 175 cm (5’9”); Weight: 70 kg (155 lbs)

Bust: 40”; Waist: 30”; Hip: 44”

Serena Williams Workout Routine

Serena is not a fitness freak who enjoys working out in the gym. She has admitted that she follows a strenuous workout plan only to maintain a healthy body and keep herself free of injury. When she was struggling with injury in the early 2000s, she appointed America’s renowned sports performance manager Mackie Shilstone as her personal trainer to help her overcome her fitness issues. Shilstone created an effective diet and workout plan consisting of exercise drills geared towards improving her endurance, increasing flexibility, and building muscle functionality. Known for her toned abs and big booty, Serena always has focused on eliminating body fat by speeding up her rate of metabolism.

Serena Williams Workout

Warm Up Exercise

• 10 minutes cardio workout including Zumba to get the blood flowing

Arm Workout

As many reps as possible in 3.5-4 minutes

• Fitness ball transfer
• Rolling knee tucks
• Resistance band hip extensions
• Plank rows

Booty Workout

Goes through 3-5 sets of 8-12 reps for each of the following exercises

• Barbell Pause Squat
• Barbell Front Squat
• Barbell Box Squat

Core and Leg Workouts

Performs 3 sets with 8-12 reps for each of the followings

• Bicycle crunch
• Leg crunch both horizontal followed by vertical
• Pillar holds
• Dumbbell walking lunges
• Dumbbell step ups

Serena Williams Diet Plan

Except during break periods, Serena follows a raw vegan diet specifically during tennis season. She eats plenty of nuts, beans, lentils, and sprouted quinoa. However, she occasionally indulges on some of her favorites including moon pies, grits, and fried chicken. Once her cravings are satisfied, she goes back to clean, raw eating.

Serena Williams Diet

• Breakfast: A cup of oats with strawberry, tangerines, and almond butter toppings, metabolism boosting supplements
• Late morning snack: Toasted Ezekiel bread sandwich with almond butter
• Lunch: Salad containing 1 cup lettuce, 1 cup spinach, mandarin oranges, cherry tomatoes, lime juice, onions, pita croutons, and sliced almonds
• Afternoon snack: Occasionally has grilled chicken (4 ounces), fat burning drink such as lemon juice, matcha green tea, and cinnamon
• Dinner: A cup of brown rice with Hemp and chia seeds, salad with fresh veggies

Serena Williams Nike Workout Video