How To Stay In Shape From Wimbledon Tennis Pros

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. Screen Shot 2015-07-07 at 5.05.17 PM

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