The last time you promised yourself you’d start working out to get in shape, you probably opened Instagram, saw a barbell squat, and immediately decided a hot girl walk was enough. Fair.
But we’ve got good news for you. Working out doesn’t have to be torture. Tennis superstar Serena Williams proves to us that all it takes is a little motivation. Her workout routine is a surprisingly methodical mix of strength, cardio, and play – tuned for power, joint longevity, and a real life that now includes kids, business meetings, and the occasional pole class selfie.
What Makes the Serena Williams Workout Different
At her peak, Serena could spend roughly four hours on court most days, then hit the gym. That is not the assignment for the rest of us. What you can copy are her pillars:
- Three focused strength days that hit arms, glutes, core, and legs
- Regular cardio, adjusted when her knees complain
- Serious warm up and mobility, not an afterthought stretch
- High variety – tennis, weights, Tonal, reformer Pilates, BOSU work, even pole and aerial hoop
That blend tracks closely with large studies showing that people who combine solid aerobic work with strength and variety have lower all cause and cardiovascular disease mortality than those who mostly sit still.
Serena’s Three Day Strength Split
Day One: Arms and Core Stability
Serena’s workouts start with about 10 minutes of dynamic stretching and 10 minutes of easy cardio – think light jog, bike, or brisk walk – before she touches a weight. Then she leans into stability:
- Fitness ball transfers
- Rolling knee tucks on the ball
- Plank rows with dumbbells
- Resistance band hip extensions
Instead of obsessing over reps, she often works in time blocks of around four to five minutes per move. For a mortal version, go for 30 to 45 seconds on, 30 seconds off, for two to three rounds. If the ball work feels like advanced Cirque du Soleil, start with regular planks and slow mountain climbers.
Day Two: Glute Focused Lower Body
This is the famous “booty day,” but it is less about aesthetics and more about power and knee support. The backbone is squats:
- Barbell pause squats
- Front squats
- Box squats to a bench
She typically hits three to five sets of eight to 12 controlled reps, loading heavy enough that the last two reps feel challenging without wrecking form. No barbell or no interest in being spotted at the rack? Swap in goblet squats with a dumbbell or even bodyweight squats to a chair. The goal is the same – strong hips and thighs to take pressure off the knees.
Day Three: Core and Legs for Court Ready Movement
The final day in the split blends ab work and athletic legs:
- Bicycle crunches
- Leg crunch variations
- Pillar holds (long, strong planks)
- Walking lunges
- Step ups
Three sets of around 12 reps per side on lunges and step ups is plenty. If your knees are cranky, keep step ups low and shorten your lunge stride so you can control the descent. Serena’s priority is not soreness bragging rights – it is power with control.
Serena Inspired Weekly Plan For Real People
Beginner Template
- Day one – Strength: simplified Day One (planks, band rows, hip bridges)
- Day two – Cardio: 30 minutes brisk walking
- Day three – Rest or gentle mobility
- Day four – Strength: simplified Day Three (light lunges, low step ups, easy core)
- Day five – Cardio: 20 to 30 minutes on bike or elliptical
- Weekend – One “play” session: casual tennis, pickleball, or dance
Intermediate Template
- Three strength days – Full Serena style split, scaled to your weights
- Two cardio days – One interval style (short bursts, longer rests), one longer easy session
- At least one mobility or Pilates inspired session focusing on hips, hamstrings, shoulders
