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Serena Williams Workout Routine



Serena Williams' Workout Routine & Diet

What’s Serena Williams’ workout routine?

Serena Williams is one of the most renowned and established names in the world tennis circle.

An immensely talented and skilled player, she throws away a power-packed performance every time she is in the tennis court and leaves her opponents to spell bounded. Williams is considered among the all-time great women tennis players.

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.

Within this article, we’ll discuss Serena Williams’ workout routine, diet, and supplements: 


Current Stats 

Height: 176 cm – 5’9″

Weight: 70 kg – 155 lbs

Age: 38 years old 

Birthday: 26th of September, 1981

Accolades: Glamour Award for The Athlete, Winner, 2009


Workout Principles

Williams 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.

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 Routine 

Serena Williams shares 3 days of training that she has specifically utilized to get into great shape, but she also mentions that she likes high-intensity workouts and switching up.

When it comes to her diet, Williams follows a raw vegan diet specifically during the tennis season.

She eats plenty of nuts, beans, lentils, and sprouted quinoa.

Here is Serena Williams’ workout routine: 


Arm Workout Routine 

Here is Serena Williams’ arms routine: 

(As many reps as possible in 5-4 minutes)

1. Fitness ball transfer 

2. Rolling knee tucks

3. Resistance band hip extensions

4. Plank rows


Booty Workout Routine

Here is Serena Williams’ booty routine: 

1. Barbell Pause Squat (3-5 sets, 8-12 reps)

2. Barbell Front Squat (3-5 sets, 8-12 reps)

3. Barbell Box Squat (3-5 sets, 8-12 reps)


Core and Leg Workout Routine

Here is Serena Williams’ core and leg routine: 

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

1. Bicycle crunch (3 sets, 8-12 reps)

2. Leg crunch both horizontal followed by vertical (3 sets, 8-12 reps)

3. Pillar holds (3 sets, 8-12 reps)

4. Dumbbell walking lunges (3 sets, 8-12 reps)

5. Dumbbell step-up (3 sets, 8-12 reps)


Serena Williams’ Diet 

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

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 in some of her favorites including moon pies, grits, and fried chicken. Once her cravings are satisfied, she goes back to clean, raw eating.

Here is Serena Williams’ diet: 


1. Breakfast:

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


2. Late morning snack

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


3. Lunch

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


4. Afternoon snack

A fat-burning drink such as lemon juice, matcha green tea, and cinnamon. 


5. Dinner

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



Serena Williams’ uses the following supplements to help fuel her gains:

  • Oil of Oregano and Garlic 
  • Multivitamin 
  • Protein Shakes 



Serena Williams is one of the most common icons in the tennis industry. Her name is famous and she has one of the most ripped bodies. 

What do you think about Serena Williams’ workout routine and diet? Leave a comment below. 

Dan Western is the owner of Jacked Gorilla. Dan has 8+ years of experience in the fitness industry and has been researching supplement usage for the same period of time. Over the years, he's logged thousands of hours of research, tried and tested hundreds of different supplements, and also experimented with his own formulas. Right now he's working on launching his own supplement company. Follow Jacked Gorilla on Instagram: @jackedgorillanews

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