Have you been watching 2015 Wimbledon and wondering how famous female tennis players keep in shape? Even though it’s practically their job to stay fit, we can all take a few notes from the pros in our own workout regiments. Here are some of the top players’ tips, workouts, and diet plans.
1. Serena Williams
– Core Power Workout on Nike Training App (15 minutes, 57 calories, need stability ball and resistance band): Stability Ball Back Extension, Stability Ball Knee Tucks, Stability Ball Transfer, Resistance Band Hip Extension, and Resistance Band Lateral Step Replace.
– Serena’s Workout Playlist: “Just Give Me a Reason” by Pink, featuring Nate Ruess, “Stronger (What Doesn’t Kill You)” by Kelly Clarkson, “Flashdance…What a Feeling” by Irene Cara, “Fame” by Irene Cara, “Eye of the Tiger” by Survivor, and “Maneater” by Daryl Hall and John Oates.
-Notes: Mix it up a bit! Try doing the elliptical, biking, running, dancing, and even yoga to stay motivated.
2. Heather Watson
-Workout: Two hours per day of fitness, which consists of heavy weightlifting and cardio. Going on the trampoline, biking, or yoga is also good to stay in shape.
-Diet: A lot of fruits, vegetables, and pasta. It’s easy to incorporate fruits by either eating them raw, in smoothies, or on top of cereal. My favorite is blueberries and I like just eating them plain or in yogurt. I try to stay away from fatty, heavy foods and lots of candy.
3. Maria Sharapova
– New Years Crush Workout on Nike Training App (15 minutes, burns 55 calories, need resistance band, box, and dumbbells): Band Knee Drive, Resistance Band Lateral Step, Step Up With Hop To Back Lunge, Single Leg Romanian Deadlift with Row, and Box Crossover.
– Diet Plan: Breakfast can be anything like vegetable smoothies, oatmeal, berries dipped in yogurt and quinoa. Apples, pears, peaches, walnuts, hummus and guacamole are good snacks. For lunch, a halloumi sandwich is what Sharapova typically would eat, which includes whole-wheat grain, tacos, fish and sushi. And for dinner either lean meat, beet root soup or sautéed chicken breast.
-Notes: Stretching exercises such as yoga are good to add to workouts!
4. Venus Williams
– Workout: I do cardio, bike riding, running, plyometrics or field workouts for sprinting on the field, or interval training for two to two and a half hours for five days a week.
-Diet Plan: Eating vegetables and green juices, beans and lentils, and salads with raw vegetables. Smoothies with protein and fiber, like kale, cucumbers, and carrots.
-Notes: Work your way up, don’t try to do everything all at once, and stay consistent!
5. Eugenie Bouchard
-Workout: Working in the gym, it is important to work on strength and cardio.
-Diet Plan: Breakfast consists of eggs for protein, fruits, and orange juice.
-Note: Using the monkey bars can be a fun addition to your workout.