This Is Exactly What Serena Williams Does to Get So Damn Fast

She may not have won the U.S. Open (that honor goes to Angelique Kerber this year), but Serena Williams is still the Queen of the Court-and she’s smashing records day in and day out. Including the one when she became the player with the most Grand Slam victories, and the time she had a record-tying run of 186 consecutive weeks in the top spot of the World Tennis Association (WTA) rankings (German icon Steffi Graf also holds the record).

And while we watch her move across that court, of course, we notice her killer outfits (girl has got style) and powerful backhand. But what really catches our eye? Her speed. She’s one of the fastest-moving tennis players, but that doesn’t mean those of us who don’t play tennis can’t take a cue from her training. So we caught up with her coach, Patrick Mouratoglou, at a recent event for Maui Jim sunglasses to find out just what she does so we can steal her speedy secrets. Here’s what we learned.

Focus less on distance

If you want to go fast, you want to focus on that-not on how far you’re going fast for. Otherwise, you won’t be able to ramp up the speed quite as high. Since Serena doesn’t have to go very far on the courts-15 meters max, says Mouratoglou-he has her sprint 50 meters (or about the width of a football field) at a time. That way she’ll definitely be prepared for the lesser distance, but she’s not going so far that she has to keep some gas in the tank.

Change direction

There’s one clear downside to sprinting-you only move in one direction. That’s why Mouratoglou is adamant about Serena mixing up her moves. “This sport is all about speed and changing direction because you have to do both all the time,” he says. And since you never know where exactly your opponent is going to deliver the ball, Mouratoglou often disguises where Serena will have to run during sprints. “I’ll have her do technical runs side to side, and randomly determine where she’s going to run,” he explains. “We can make an exercise where she has to run right, right, left, right, left, left, right, left. Something like that, but she’ll go when I signal and they’re not in the same time intervals so she doesn’t know when it’s going to happen.” If he wants to focus solely on speed, then Mouratoglou will have her run through a drill like this without the ball. If it’s more about technique, add the ball in for added difficulty.

Get your lift on

If you want to move faster, then you need to add strength training to your regimen, says Mouratoglou. And science backs him up: Research shows that those who lift are able to run faster for longer. Since tennis requires a lot of lateral movements, it’s imperative that Serena protects her knees. Her play in the semifinals of the U.S. Open is proof-it’s the match she ended up losing in, and it was clear she was suffering from a left knee injury, which resulted in Mouratoglou telling reporters he couldn’t remember ever seeing her move so slow.

To help keep her knees healthy, Mouratoglou says they focus on simple exercises that strengthen all the muscles surrounding the knee joint (quads, hamstrings, hips, and calves). He also likes to hone in on the patella, or the kneecap, “because obviously it moves and you don’t want it to move too much-you want to keep it under control.” Serena’s top strengthener? Leg extensions. Mouratoglou says she’ll do them either on a machine with weight or alone pushing against some form of resistance (like a resistance band). “It’s very simple, but it’s very effective and it really works,” he says.

Another reason to focus on knee strength? Knee injuries are one of the top-ranked athletic injuries for females, and researchers have found that women are more susceptible to them than men (blame hormones and the way our bodies are built). Here’s how to keep yours in tip-top shape.

Balance, balance, balance

It may not seem obvious, but a major factor behind Serena’s speed is her balance. “When you need to hit your shot you need to be as balanced as possible while still moving incredibly fast,” he explains. In other words, by the time you plant your feet, you don’t want to feel wobbly or unstable, as that decreases the amount of force you’ll be able to deliver to the ball. The same applies to other sports. In running, for example, you need to be balanced in order to propel yourself forward quickly and nab that 5K PR. It’s why many women struggle with running while pregnant-your balance and center of gravity is thrown off.

To keep her balance on par, Mouratoglou says they often incorporate tennis-playing drills into her speedwork, as that forces her to engage the muscles that allow her to balance while still focusing on her sport of choice. Drills like drop shots-where you sprint to the front of the net, get low, and make your return-are a key part of Serena’s routine.

Training Like a Pro

Preview

When I was a kid I trained really, really, really hard. And I think that’s so important for kids out there that want to grow up and be the best. Ask any professional player. You train really hard. You train for hours. I remember in the summer, we would train from, I think it was from like 9:00 to 11:00 and then 1:00 to 6:00. And then on Saturdays, we would train from 9:00 to 12:00. And then we would have Sundays off. So we trained a lot. We practiced hours and hours and hours. And obviously when you get older, you don’t practice as much, but you’re building a really strong foundation when you’re younger so you can have a solid foundation that doesn’t shake when you get old. In the beginning of the season, I train very hard. I almost break my body down. That way, when I start, I’m ready for anything and I’m ready for it to last for about eight to nine months in the season. Somewhere in the middle of the season, I have another intense training session. I don’t train as intense as I do in pre-season, so that’s before January, usually around December. I don’t train as intense of that in the mid-season, maybe halfway like that, just to have enough energy to finish the year. When I am conditioning, I try to achieve a goal of being able to last on the court for four hours or more. I’ve never in my life played a match for four hours or more. And I figure if I can last that long in a match, then I’ll be able to last any time, period. So that is always my goal. What I do now to condition myself is, I do lots of running. I do lots of biking. I do lots of work on the tennis court, actually. I play for a few hours on the court, and that really helps get your body conditioned for tennis. I also started dancing, because after running for 20 minutes or 30 minutes, I just get bored. And with dancing, you still are able to condition itself, but you can have a lot of fun while doing it. Growing up, my dad did put me in a sand pit. And he told myself that that would help my legs to grow strength and to be stronger. And I think working out in sand or if you run on the beach, it is very, very difficult. I have to say, I hated that, I don’t do that. There’s only so far I can stretch my body. There are many punishment and rewards that you can do to try to improve. One thing I did as a punishment when I was younger, if I lost a match, I would get a tape of the match and I would watch it. And it was like reliving the loss again. But in a way, it was always like learning what I did wrong and watching and knowing all the mistakes I made and why I lost the match. And that’ll make you play better, because for me, it’s nothing worse than reliving that lost moment. And a reward can be, if you do well, then you can have a couple of days off. You can go on a vacation. You can have fun. …

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Two times Olympic gold winner and leading Tennis star Serena gives us some serious fitness goals. She has ground herself for hours to get those gorgeous pairs of abs. Her work out is pretty intense, and her diet is equally strict, and well that is the kind of discipline you need to achieve something like this!

Serena Williams’ Workout Routine

Check out what Serena Williams went through every day to get such a perfect shape –

Warm Up

Never underestimate warm up. It is as essential as the rest of the workout because without warming up your body first, you are bound to end up with cramps. It prepares your body to go through an hour or more of vigorous exercising efficiently without fatigue. So, even if it is a famous athlete, they never skip their warm up. Serena Williams’ warm consists of Cardio and Zumba to open up the body muscles and get flexible. She warms up for about 10 minutes before moving on to her hardcore exercise routine.

Arm Exercises

What exercises to perform: Fitness ball transfer, rolling knee tucks, resistance band hip extensions, plank rows.

How long: Do each of these exercises for at least 3 to 4 minutes.

Butt Exercises

What exercises to perform: Barbell Pause Squat, Barbell Front Squat, Barbell Box Squat.

How long: Perform 3-5 sets for each of these exercises.

Leg Exercises

What exercises to perform: Bicycle Crunch, Leg crunch (horizontal followed by vertical), Pillar holds, Dumbbell walking lunges, Dumbbell step ups.

How long: Perform 3-5 sets for each of these exercises.

Abs Workout

Serena Williams has one of the best abs in all tennis players. To build such fine abs, she had to go through a series of complicated exercises. It wasn’t easy, and it never is, but determination is the key.

Planks

Serena’s coach says this is a great exercise to start with if you are aspiring to build abs. These planks are supposed to be performed with a row using a cable or a band.

Fix the cable to something stable and move the plank to the forearm position. Keep one forearm on the ground flat and pull the opposite straightened arm with which you are holding the cable close. For effective results, do 3 sets of 15 reps each.

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TRX

Put your feet on the TRX strap and stabilize yourself pulling both your knees towards the chest. Pull and release 15 times and perform 3 sets.

Medicine Ball

Medicine ball Squats: Hold the medicine ball (weighing around 6 to 8 pounds) and bring it outside your knees while you squat. Continue by swinging it from your body towards your ear diagonally. Do it as fast as you can and with as much energy as you can. This exercise requires 3 sets of 15 reps each.

Medicine ball Rested side planks: Position the ball on your hip while you are in the side plank position and move the hips up and down continuously. Repeat it 15 times in one set and perform 3 such sets.

Sprints

Sprinting is a great way to lose fat, and any person you see with remarkable abs on their body is into sprinting. Williams sprints daily, her one 100m sprint being under 20 seconds. At least 3 such sprints are advised by her coach.

Serena Williams’ Diet Plan

Since Serena has some extremely fine abs to maintain, she keeps her diet strict and healthy including lots of fruits and vegetables in her meals. And if course, Olympic players have to take a good care of what they eat. Even though she has to travel a lot, Williams never compromises on her diet.

An ideal balanced diet of a star tennis player must contain 60-70 carbohydrates, 10-15 fat, and 20 proteins. If the carbohydrates intake is lesser than this, it affects the muscle. An athlete should never cut down on carbohydrates as it is their major source of energy. They have to keep both their bones and muscles strong.

Here’s what her everyday meals look like –

Breakfast

Serena takes her breakfast early and keeps it simple with a cup of oats nourished with strawberries and almond butter. She also takes some supplements that would keep her metabolism boosted for the day.

Late Morning Snack

As she keeps her breakfast light, she takes a slightly heavy morning snack. She usually takes vegetable sandwiches without cheese or brown bread topped with almond or peanut butter.

Lunch

It would not be surprising to see an athlete’s lunch consisting completely of salad. Her salad lunch contains spinach, lettuce, cucumber, tomatoes, mandarin oranges, onions, pita croutons and peeled almonds. Along with it, she drinks lemon juice to keep her fresh and full of vitamins and minerals. Her meals sound refreshing and already make you feel guilty, don’t they?

Evening Snack

She occasionally likes to have her favorite grilled chicken along with a healthy beverage like green tea or low sugar lemonade.

Dinner

Her last meal of the day is not heavy and easy to digest. It comprises of a limited quantity of brown rice, salad and lots and lots of freshly cooked vegetables.

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How Serena Williams got so incredibly fit – her workout and diet broken down

Serena Williams rocketed back to tennis stardom, yummy-mummyness and Wimbledon’s final – here are some of the hacks that help

Serena Williams is quite possibly the greatest female tennis player of all time. Being a great athlete at any sport is tough enough. Being the greatest athlete in between being pregnant, giving birth and breastfeeding is just cruel to the rest of us.

Despite breezing through her pregnancy, during which Williams trained as hard as she did – if not harder – before getting pregnant, the delivery was more of a hurricane than a gentle breeze.

‘I had a really tough delivery, and I had to have multiple surgeries and almost didn’t make it, to be honest,’ Williams said in an interview with ESPN.

‘I remember I couldn’t even walk to my mailbox, so it’s definitely not normal for me to be in a Wimbledon final. So I’m taking everything as it is and just enjoying every moment.’

To get to her 10th Wimbledon final only 10 months after giving birth to cutie Alexis Olympia, Serena’s journey was picnic.

After spending 300 weeks at the top spot, the time she spent away from the game pushed her right down to number 181 in the Women’s Tennis Association (WTA) rank.

Despite not taking the top prize home in this year’s Wimbledon championships, Serena quite simply sky-racketed her way from number 181 to number 28 in the world rank. That’s an eye-popping, heart-racing, jaw-dropping 153 rank positions in a single championship after her traumatic experience giving birth.

Serena’s Wimbledon 2018 statistics are as impressive as her heroic come-back to the game. She lost only one set up to her win against Julia Goerges in the women’s semi-finals. The tennis superstar also had a winning-streak of 20 matches to date since 2015 and has won her last 15 Grand Slam matches starting from the 2017 Australian Open which she won while pregnant.

The workout

Williams is not a big fan of working out in the gym. She admits to following a strenuous workout plan only to maintain a healthy body and keep herself free of injury during tennis season.

Mackie Shilstone, Serena’s trainer for the last ten years, close pal and wedding officiator, created an effective diet and workout plan focused on improving her endurance, flexibility, and muscle functionality.

Serena Williams’ workout routine pre-pregnancy, when she was at her performance peak:

She starts with a 10-minute warm up session with some form of cardio exercise. She usually goes for Zumba but running, cycling and swimming are other options, too.

She then goes straight into some strength-training exercises. Here is the routine she followed pre-pregnancy (source: workoutinfoguru.com):

1. Arm workout

3.5 to 4 minutes of each of the following exercises

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

2. Booty-beautiful burnout

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

  • Barbell pause squat
  • Barbell front squat
  • Barbell box squat

3. Core and leg workouts

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

The diet

Except during break periods, Serena follows a raw AND vegan diet specially during tennis season. Who said bodybuilders like Serena can’t be vegan?

On a post at EcoWatch, Serena decided to go on a raw and vegan diet to support her sister, the also tennis-titan Venus Williams.

Venus was diagnosed in 2011 with Sjogren’s Syndrome, an auto-immune condition where the person suffers from dry eyes, mouth and throat.

To ameliorate the symptoms of the condition, Venus Williams went on a strictly raw vegan diet and the results allowed her to get back to tennis. To support her sister through the ordeal, Serena Williams also embarked on the diet and has been on it ever since especially during tennis season. To find out all about hoe veganism restored Venus to tennis health, visit Health here.

To get all the nutrients she needs for a healthy lifestyle, Serena eats plenty of nuts, beans, lentils, and sprouted quinoa. However, she occasionally indulges on some of her favourites including moon pies, grits, and fried chicken. Once her cravings are satisfied, she goes back to clean, raw eating.

A sample day’s meals directly from Serena’s menu:

Oats with strawberries, tangerines, and almond butter followed by some metabolism boosting supplements.

Late morning snack

Toasted Ezekiel bread (a bread made with sprouted-seed flour) sandwich with almond butter.

Lunch

A light salad with lettuce, spinach, mandarin oranges, cherry tomatoes, lime juice, onions, pita croutons, and sliced almonds.

Afternoon snack

A fat burning drink such as lemon juice, matcha green tea, and cinnamon. She sometimes has some chicken as well to boost the protein content of her diet.

Dinner

Brown rice with Hemp and chia seeds, salad with fresh vegetables.

During off-season period, however, and thankfully a lot more like us mere mortals, Serena does have a few diet cryptonites: tacos, beignets and pizza with chips. On a Facebook post, Serena admits to having a taco daily for lunch. And what if it isn’t on the menu? Pizza and chips.

The pregnancy workout

If you thought that Serena would take it nice and easy during her pregnancy, think again. She powered her way through the gym while carrying her bundle of joy in her toned abs.

According to a post on HealthyCeleb, Serena revealed that while her baby girl was inside her tummy there were no major dramas. Getting Alexis out was a little more theatrical. She even said that she didn’t think she would enjoy being pregnant as much as she did.

A note of caution here though, Serena could take on the tough workout routine while pregnant only because she is an elite athlete. Her body is conditioned for the workout. However fit you may be before getting pregnant, it is always important to check with your doctor if it is okay for you to exercise whilst pregnant.

The healthiest pregnancy cravings EVER

Serena said she was a little disappointed at first because she didn’t have any cravings (and she was longing for them) but a little later in her pregnancy she finally got a few. And what did she crave? Healthy veggies.

And just in case you thought this was down to pure luck, luck had nothing to do with it. It was all down to the eating habits she developed before her pregnancy. With an extra person growing inside her consuming all the goodness the tennis star ate, no wonder she craved for all the extra health-infused veggies her body had grown so accustomed to. The take-home message is to prime your body to loving healthy veggies before you get pregnant.

On an Instagram video posted by her husband Alexis Ohanian (below), he reveals how the tennis superstar went from being healthy to being healthier during her pregnancy.

Now that Serena has been through all the hurdles of pregnancy. Here are her top 4 tips for a fit and healthy one:

Before getting pregnant, get in great shape

  • Do just a little bit every day. Even if you do just a few minutes a day say, 20-30, these precious moments will make a world of difference.
  • Get a good, no, a great night’s sleep. ‘If you start out the night and get really bad sleep—which is so common in pregnant women—next thing you know, you are too tired to work out, too tired to function, too tired to eat healthy. It just starts to go down from there, so it’s so important to make sure you get rest. Most pregnant women tend to get really bad sleep because of the extra weight, the distribution of the weight, all these other factors.’ Williams said in an interview for FitPregnancy.
  • Be your doctor’s best friend and check what is okay for you to do and what isn’t. But more importantly, stick to the rules.

Serena’s post-pregnancy fitness plans and goals

Serena’s short-term goal is to get back into pre-pregnancy shape gradually to allow her body to recover. How is she going to do it? With sheer determination. And given the tough exercise routine she kept throughout her pregnancy, it’s no wonder she is back in centre court this summer.

We could not forget to mention the man who helped propel the tennis goddess back to Mount Olympus, Mackie Shilstone.

In an interview with ForTheWin, Shilstone said: ‘More than what she does on the court, which is what you know her for, I think what she’s gonna do is show women everywhere, mothers, who have complicated pregnancies, who have to face adversities, I’m not talking about losing on the court.

‘I’m talking about within three hours of dying … I think Serena is gonna set the tone for mothers facing true adversity to weather the storm. I think that’s a bigger story than her winning the next Slam.’

This article was originally published on Healthista and appears here with permission.

For more like this, this is what Anna Heinrich’s day on a plate looks like, and this is what top trainer Tanya Poppett eats in a day to stay lean and build muscle.

I Tried Serena Williams’ Workout Routine And Almost Sweat To Death

I want to love anything the way Serena Williams worships at the altar of tennis. Watching the champion play is like hearing a particularly spectacular aria at the Met or sitting under the Sistine Chapel’s intricate, grandiose ceiling, appreciating art I’m not capable of making.

But, there’s nothing to stop me from trying. If there’s one thing I’m not, it’s afraid of a challenge.

As a part of Nike’s Training Club app, Williams recently released a version of the workout regimen that’s built her carved-from-rock body. In a partner workout completed with the help of comedian and fitness nerd Kevin Hart, Williams dares her fans to sprint, squat and leap like an Olympian. The 15-minute workout is available as a downloadable pack within the Nike Training Club app and is perfect for quick workouts at the gym. It’ll even play video clips and time each move, so you can’t go wrong.

The message is clear: You might be a good runner or have a nastily heavy bench press, but being a tennis player takes more work than that. Speaking as someone who once plodded through a half marathon at an admirably adequate pace (but finished nonetheless), I’m always looking for a new way to prove I’m no longer the chubby kid who preferred spinning in circles in the outfield to actual game play.

When Nike offered me a chance to try the workout with the help of Coach Joe Holder in the brand’s private Soho gym, I said “yes” without hesitation. Then, I spent the next 40 minutes mentally comparing each of my body parts to Serena’s and quaking internally.

When the day came for my partner workout, I pulled on my sneakers and imagined this was Wimbledon. Just kidding, I groggily pulled myself out of bed and downed several mugs of coffee in a feeble attempt to get my brain cells firing.

At Nike’s gym, I paired up with the brand’s publicist (thankfully, she also happens to be a friend who’s seen me act in embarrassing ways) — the Hart to my Williams, if you will. She’d already kickboxed that morning, so I just assumed it was all downhill from there because both the people in the studio were tougher than me.

Kylah Benes-Trapp

Holder walked us through a lengthy warmup that included foam rolling out our sore bits. Truly, there has never been anything that feels as dumb in this short life as pushing yourself around a log made of plastic, but it did loosen up my sore spots. Then, the trainer led us through a series of full-body flexibility intervals: fast feet, sprints that became skips and high knees.

Serena, he explained, has to be able to move her body in any direction without a second thought. The average person (aka me) has the reflexes of the sloth in that “Zootopia” trailer no one would stop playing. We’re basically useless.

Kylah Benes-Trapp

By the time I felt the itch of sweat beading along my scalp and my face turning a little purple, it was time to actually begin the workout. Launching the Nike Training Club app on the studio’s oversized TV screen, Holder walked us through the intervals.

Rachael and I huffed, puffed and pushed through 30-second intervals of burpees and partner pushups, wherein you high five the other person every time you come up. I only made it out alive thanks to a superb speaker system blaring my pretend-husband Drake, who does not take kindly to quitters.

Do I look like I’m dying? I felt like I was dying.

Kylah Benes-Trapp

At one point, during a particularly grueling set of side planks with knee drives, my abs just decided it was time for their lunch and quit working entirely. This, then, is the real reason people fork over hundreds of dollars for professional trainers: Holder quite literally held me up with his leg until the interval was over. What else are fitness pros for?

Giphy

Finally, when I was soaked with perspiration and wishing I could handle my girl crushes in a manner that didn’t involve actually copying their workouts, the timer ran out. I collapsed to the floor, where I lay practically comatose until receiving formal orders to stretch from Holder.

That afternoon, I managed to shower and successfully walk out of the gym on my own two legs (albeit wobbly ones, like a newborn fawn), but the full impact of the workout didn’t hit until the next day. When alarm went off, I was totally unable to move. Every small shift shot fire down my back muscles, and my quads were out of service, to put it politely.

I texted Rachael, “Officially cannot move a muscle.”

She replied, “Physically couldn’t bend my legs to get out of bed.”

Have you reached this point still wondering if Serena is a superior human to the rest of us? The answer is undoubtedly yes. But can you survive a quickie version of her fitness regimen? Of course — just make sure you don’t have to go anywhere afterward. The best part is that you don’t have to pay a trainer or leave the comfort of your own living room.

If you’re reading this, Serena, I still love you. Now can you please take up something less strenuous, like yoga? Better yet, just the part where you lie on your back and stare at the ceiling. I like that part.

Shape a Stunning Lower Body With the Serena Williams Workout

As one of the best tennis players in the world, Serena Williams has accomplished a ton over her illustrious career as a professional athlete. However, if you asked her, her greatest accomplishment would likely be raising her daughter.

Yet with her career, the responsibilities of motherhood and anything else life throws Williams’s way, she still manages to have an unbelievable competitive drive and an incredible physique. This is exactly what Kinobody stands for — having the time to live your life, all while achieving the body of your dreams.

So, just like Serena, we know training isn’t your sole commitment. That’s why we’ve put together a workout routine that doesn’t require slaving away in the gym three hours a day, six days a week. Instead, you’ll achieve a killer body like Serena Williams while still having the time to live your ideal life.

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A post shared by Serena Williams (@serenawilliams) on Feb 4, 2019 at 6:33pm PST

Serena Williams’s Physique

In terms of size, Williams stands at 5 feet 7 inches tall and weighs around 155 pounds. While Williams displays great muscle definition and tone on her upper body, it’s her lower body that’s the most impressive aspect of her physique.

Due to her strong backside, Williams has accentuated her hip-to-waist ratio. This ratio creates the aesthetic female look, promoting strength and power in the lower body.

Dialing in your waist, building a strong booty and getting lean throughout is exactly what Kinobody’s Kinobooty Program preaches. It contains the exact nutrition and training strategies to lose fat and build muscle effortlessly. With the Kinobooty Program, you can achieve this type of toned body, as well as the ideal booty.

Key Characteristics of Williams’s Physique

With Williams’s insane tennis skills — and a body to match — she sports incredible strength and definition in her lower body, especially in the glutes. This key feature of her physique allows her to look powerful on the court while also providing the ideal female proportions when it comes to a well-developed backside.

Even though her booty is her strongest asset, Williams also shows great muscle development in her upper body. As a tennis player, a lot of her swing strength comes from the shoulders and arms, which is why these areas appear toned and strong on Serena.

These aspects of her physique match the goal of the Kinobooty Program perfectly. The program provides tons of detailed lower body and glute work, plus some upper body training. This creates an incredible female physique with ideal proportions.

The Serena Williams Workout Routine

This isn’t the exact workout plan that Serena Williams follows, but it has been made to provide your body with the benefits to build an incredible physique that matches hers.

Since Williams holds so much power and definition in her lower body, this routine has a high focus on training the glutes. By including two leg-focused days in this routine, you’ll be sure to hit your booty from every angle and develop a balanced and aesthetic lower body.

Before each workout, this routine includes a booty warmup (shown below). This warmup will get your lower body set for the glute-heavy workout and help build up the mind-to-booty connection that will help shape an appealing backside.

This workout also has an upper body workout, which is crucial to develop a full body aesthetic. Using exercises like chest press and LAT pulldowns will help create a toned and defined upper body to top off your amazing female physique.

All of these workouts and movements are outlined in great detail in the Kinobooty Program. Along with the training methods, the program’s nutritional and lifestyle strategies are tailored to helping you achieve both an unbelievable physique and a fit lifestyle that’s also fun.

Training Schedule

Monday (Lower Body 1):

  • Wide Stance Squats: 3 sets x 8-12 reps
  • High Box Step-ups: 3 sets x 6-10 reps per leg
  • Romanian Dumbbell Deadlifts: 3 sets x 10-15 reps
  • Weighted Hip Thrusts: 3 sets x 10-15 reps
  • Lying Leg Raises: 2 sets x 10-20 reps
  • Long Lever Planks: 2 sets x 15-30 seconds

Wednesday (Upper Body):

  • Dumbbell Chest Press: 3 sets x 8-12 reps
  • Bent-Over Dumbbell Rows: 3 sets x 8-12 reps
  • One-Arm Shoulder Press: 3 sets x 8-12 reps
  • LAT Pulldowns: 3 sets x 8-12 reps
  • Lateral Raises: 3 sets x 10-15 reps

Friday (Lower Body 2):

  • Sumo Deadlifts: 3 sets x 6-8 reps
  • Curtsy Lunges: 3 sets x 6-10 reps
  • Lying Single-Leg Hip Extensions: 3 sets x 6-10 reps
  • Squat Jumps: 3 sets x 8 reps
  • Pulse Ups: 2 sets x 10-20 reps
  • Side Planks: 2 sets x 15-30 seconds

The Booty Warmup (Before Each Workout):

  • Hip Thrusts: 2 sets x 20 reps
  • Hip Thrust Hold: 2 sets x 20 seconds

Workout Notes

With this routine, you’ll be training three days per week, with an emphasis on becoming stronger and building your booty. The other days in the week are rest days.

On your rest days, you’re most certainly welcome to be active. That said, it’s best to avoid any additional lifting or strength training. You can go for a long walk, hike, play sports or do yoga…basically, anything that isn’t too intense on the body. These activities can be great for active recovery, as they generally help to burn calories and rejuvenate your body.

To further aid your recovery and get the most out of every workout, try the Kinobody Superhero Stack. First in the stack, Kino Octane Organic Pre-Workout is perfect for clean energy with no crash. Next is Kino Gains, which contains creatine and L-carnitine to boost recovery. Lastly, Kino Aminos supports muscle development and improves training capacity. These supplements aren’t a requirement for training, but they’ll help give you an extra kick to speed up results.

Check out the Kinobody blog for more free tips, inspiration, workout courses and plenty of other celebrity workouts. Along with feeling your best inside and outside of the gym, Kinobody can help you look your best as well with Kino Clothing, the ideal workout apparel for you.

Follow this workout plan and you’ll be living your best life in your dream body in no time!

Serena Williams rocketed back to tennis stardom, yummy-mummyness and Wimbledon’s final – here are some of the hacks that help

Serena Williams is quite possibly the greatest female tennis player of all time. Being a great athlete at any sport is tough enough. Being the greatest athlete in between being pregnant, giving birth and breastfeeding is just cruel to the rest of us.

Serena’s Wimbledon 2018 statistics are as impressive as her heroic come-back to the game. She lost only one set up to her win against Julia Goerges in the women’s semi-finals. The tennis superstar also had a winning-streak of 20 matches to date since 2015 and has won her last 15 Grand Slam matches starting from the 2017 Australian Open which she won while pregnant.

Williams is not a big fan of working out in the gym. She admits to following a strenuous workout plan only to maintain a healthy body and keep herself free of injury during tennis season.

Mackie Shilstone, Serena’s trainer for the last ten years, close pal and wedding officiator, created an effective diet and workout plan focused on improving her endurance, flexibility, and muscle functionality.

She starts with a 10-minute warm up session with some form of cardio exercise. She usually goes for Zumba but running, cycling and swimming are other options, too.

She then goes straight into some strength-training exercises. Here is the routine she followed pre-pregnancy (source: workoutinfoguru.com):

3.5 to 4 minutes of each of the following exercises

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

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

  • Barbell pause squat
  • Barbell front squat
  • Barbell box squat

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

The Diet

Except during break periods, Serena follows a raw AND vegan diet specially during tennis season. Who said bodybuilders like Serena can’t be vegan?

On a post at EcoWatch, Serena decided to go on a raw and vegan diet to support her sister, the also tennis-titan Venus Williams.

Venus was diagnosed in 2011 with Sjogren’s Syndrome, an auto-immune condition where the person suffers from dry eyes, mouth and throat.

To ameliorate the symptoms of the condition, Venus Williams went on a strictly raw vegan diet and the results allowed her to get back to tennis. To support her sister through the ordeal, Serena Williams also embarked on the diet and has been on it ever since especially during tennis season. To find out all about hoe veganism restored Venus to tennis health, visit Health here.

To get all the nutrients she needs for a healthy lifestyle, Serena eats plenty of nuts, beans, lentils, and sprouted quinoa. However, she occasionally indulges on some of her favourites including moon pies, grits, and fried chicken. Once her cravings are satisfied, she goes back to clean, raw eating.

Breakfast:

Oats with strawberries, tangerines, and almond butter followed by some metabolism boosting supplements.

Toasted Ezekiel bread (a bread made with sprouted-seed flour) sandwich with almond butter.

A light salad with lettuce, spinach, mandarin oranges, cherry tomatoes, lime juice, onions, pita croutons, and sliced almonds.

A fat burning drink such as lemon juice, matcha green tea, and cinnamon. She sometimes has some chicken as well to boost the protein content of her diet.

Brown rice with Hemp and chia seeds, salad with fresh vegetables.

During off-season period, however, and thankfully a lot more like us mere mortals, Serena does have a few diet cryptonites: tacos, beignets and pizza with chips. On a Facebook post, Serena admits to having a taco daily for lunch. And what if it isn’t on the menu? Pizza and chips.

If you thought that Serena would take it nice and easy during her pregnancy, think again. She powered her way through the gym while carrying her bundle of joy in her toned abs.

According to a post on HealthyCeleb, Serena revealed that while her baby girl was inside her tummy there were no major dramas. Getting Alexis out was a little more theatrical. She even said that she didn’t think she would enjoy being pregnant as much as she did.

A note of caution here though, Serena could take on the tough workout routine while pregnant only because she is an elite athlete. Her body is conditioned for the workout. However fit you may be before getting pregnant, it is always important to check with your doctor if it is okay for you to exercise whilst pregnant.

Serena said she was a little disappointed at first because she didn’t have any cravings (and she was longing for them) but a little later in her pregnancy, she finally got a few. And what did she crave? Healthy veggies.

And just in case you thought this was down to pure luck, luck had nothing to do with it. It was all down to the eating habits she developed before her pregnancy. With an extra person growing inside her consuming all the goodness the tennis star ate, no wonder she craved for all the extra health-infused veggies her body had grown so accustomed to. The take-home message is to prime your body to loving healthy veggies before you get pregnant.

Now that Serena has been through all the hurdles of pregnancy. Here are her top 4 tips for a fit and healthy one:

Before getting pregnant, get in great shape

  • Do just a little bit every day. Even if you do just a few minutes a day say, 20-30, these precious moments will make a world of difference.
  • Get a good, no, a great night’s sleep. ‘If you start out the night and get really bad sleep—which is so common in pregnant women—next thing you know, you are too tired to work out, too tired to function, too tired to eat healthy. It just starts to go down from there, so it’s so important to make sure you get rest. Most pregnant women tend to get really bad sleep because of the extra weight, the distribution of the weight, all these other factors.’ Williams said in an interview for FitPregnancy.
  • Be your doctor’s best friend and check what is okay for you to do and what isn’t. But more importantly, stick to the rules.

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