Serena Williams’ workout built a champion.Now we’re going to use it to unleash our own inner superhuman.Serena Williams is one of, if not THE greatest tennis player ever.
She has won 23 major single titles, which is more than any man or woman in the Open Era.
The Women’s Tennis Association also ranked her number one among all woman tennis players EIGHT different times between the years 2002 and 2017.
If this isn’t making you realize what type of training has taken place, I don’t know what will.
As you know, I’ve now researched over 250 celebrities and the world’s top performers, which led to me writing a book called “Superhuman Secrets: The Secrets To The Hollywood Physique and Performance”.
Well, Serena Williams is one of the World’s Top Performers…!
Serena Williams Stats:
Height: 5’9
Weight: (approximate) 155 lbs.
Age: 39 years old
Serena Williams is actually quite tall.
She falls in the range of the tallest women we’ve seen on SHJ, although not even near our other female tennis star: Maria Sharapova; who stands in at 6’2!
Normally the average height we see for women is around 5’4-5’6 with ladies such as Jennifer Aniston, Margot Robbie, Olivia Munn, Alicia Vikander, Sophia Bush, Tatiana Maslany, Evangeline Lilly, and a ton of others.
But then there is also that taller range, and among the tallest (even taller than the 5’7-5’8), are ladies like Gwendoline Christie, Gal Gadot, and a few others – with Phoebe Tonkin, Gabrielle Union, Brie Larson, Nina Dobrev, Daisy Ridley, and so many more coming in around that 5’7-5’8 range.
And, let’s not forget the shorter ladies of SHJ like Ariana Grande, Scarlett Johansson, Mila Kunis, Emilia Clarke, Lucy Hale, Julianne Hough and a good handful of others.
But, either way, don’t worry.
I write these routines for anyone and everyone.
Serena Williams Diet and Nutrition
Serena Williams is vegan (most of the time).
She told EcoWatch that she originally decided to make the switch to vegan in order to support her sister, Venus Williams.
The reason for that, as BodyandSoul tells us, is:
She specifically follows a raw and vegan diet during her season, and while she does look to stick to it throughout the year, she does have things that throw her off a little.
She told Bon Appetit:
“For years, I was always making gumbo for everyone. My other go-to dishes are something I call a ‘seven-bean delight,’ which really only has five beans, but don’t tell. Everyone loves my roasted chicken with garlic. For a minute, it was my turkey tacos. Now it’s vegan sushi. I just love to cook!”
She continues with that conversation by telling them about a signature dish:
Is there a Williams-family signature dish?
Serena Williams: That’s easy: My mom’s chicken, with rice and gravy. It was my favorite dish as a kid, and it still is now. That’s my favorite meal from her or from anybody. I was just competing in Australia, and she was going to make it for me, but she forgot. Now she owes me! It’s a family favorite. But there are more. Venus cooks a lot. My other two other sisters cook. For years, I was always making gumbo for everyone. My other go-to dishes are something I call a “seven-bean delight,” which really only has five beans, but don’t tell. Everyone loves my roasted chicken with garlic; for a minute, it was my turkey tacos. Now it’s vegan sushi. I just love to cook!
And then continuing on with some more fun information:
What do you eat once you win?
SW: Celebration food is always my mom’s chicken. I request it every time, along with her biscuits.
What’s always in your fridge?
SW: My fridge is really just vegan: coconut water, Gatorade (my favorite!), cucumbers, mint, kale, vegetables, ginger, and wheat grass.
Do you have a food philosophy?
SW: You put out what you put in. In other words, just because I get all this exercise, it doesn’t mean I don’t have to think about it.
I really like that last one.
And, luckily for us, we also have a sample menu from what Williams eats in a typical day:
Breakfast: 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.
We see a lot of celebs opt for a sustainable approach like this.
That’s why our Academy Nutrition Classes (Monks, Minimalists, SuperHumans, Vikings, Spartans, Hunter Gatherers, Greek Gods, Samurais) revolve around helping you find the specific diet that is right FOR YOU.
Of course, there are a lot of reasons to HAVE the strict guidelines.
We’ve seen a lot of celebs opt for specific restrictions.
For example: Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Benedict Cumberbatch and Terry Crews utilize intermittent fasting(something I use daily as well), Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
And, that’s just to name a few celebs from each, by the way.
Serena Williams Workout Routine Research
Just like the awesome information we have about Williams’ diet and nutrition planning, we also have a ton on her workout routine as well.
I suppose that happens when you’re a superstar athlete; people tend to want to know what works.
Willams actually admits to not really being a huge fan of training inside the gym.
Remember, she’s a tennis superstar, not a bodybuilder or someone training specifically for their physique to be shown off on a big-screen like we see with some of our celebrities (take Kumail Nanjiani’s workout we just covered, for example).
Refinery29 gives us some great information about her training, though.
They tell us that in 2016 she told Nike Training Club, in partnership with Kevin Hart, about one of her workouts so fans could try; which looked like this:
The workout was 15-minutes and involved sprinting and squatting. The workout starts with getting stretched out, then involves 30-second intervals of burpees and partner push ups.
