Serena Williams Workout and Diet Plan for Sexy Curves

Serena Williams is going to go down a female tennis legend and will likely break the record for the most female grand slams in tennis history.

What is her secret? Besides being blessed with great genetics, Serena follows a very strict workout, diet and supplement regimen that allows her to build her leg muscles and maintain very low body fat levels each day of the year.

Serena Williams Workout and Diet

Believe it or not, Serena still enjoys dessert every once in a while – and you will be able to after learning her metabolism boosting secrets we are going to unveil in this article.

Serena has put a huge emphasis on developing her lower body muscles and speeding up her metabolism to eliminate body fat.

The problem with most females is they have a really slow metabolism that causes them to store body fat very easily. Having a slow metabolism not only makes it hard to keep the body fat off your stomach, waist, and hips – but also lowers your energy levels making it tough to find the motivation to hit the gym.


Before we dive into the diet plan and workout plan for Serena Williams – we want to share her trainers top 3 metabolism boosting tips. These are the exact same tips that Ms. Williams follows throughout the year to stay very lean and have a fabulous bikini body.


Serena Williams Top 3 Metabolism Boosting TricksSerena Williams Naked


  1. All natural metabolism boosting Pills


The first trick that she incorporates to burn more calories everyday is she takes a powerful all natural metabolism boosting pill (Garcinia Cambogia) each morning. These pills were recommended by her world class trainer and are 100 percent safe and 200 percent effective!

These pills are so good at speeding up your resting metabolism that the average female can expect to burn an extra 300-400 calories per day from the pills. While this may not seen like much – that turns out to be an extra lb. of pure fat each week which really adds up when you factor in all of the other tips we are going to share.


  1. Carbs in the AM


One of the worst things you can do for your metabolism is staying away from carbs until later in the day. Typically, women looking to lose weight will start the day off trying to eat really low carb – and then succumb to their cravings later in the day when its even worse to eat those carbs.

Her trainer recommends that you start off your day by consuming slow digesting carbohydrates that will speed up your metabolism and give you sustainable levels of energy.

Another positive fat burning benefit of this diet trick is that you will blunt your cortisol levels in the morning when you eat a combination of vitamin C and carbohydrates. These two things in combination with each-other will help you shut down cortisol immediately – which is your number 1 fat storage hormone.

Serena will usually go with the combination of steel cut oats and fresh fruit on top that is rich in Vitamin C like tangerines, pineapple, or strawberry.


  1. Miracle Metabolism Drink


Another diet hack that Serena implements is that she will drink a “fat burning miracle drink” as her trainer calls it every afternoon that drastically spikes her energy levels and boosts her metabolism.

The good news is that this drink is incredibly easy to make and is also delicious.

First you will heat up 16 ounces of hot water, and then mix in 1 tsp. matcha green tea, 1 tsp. cinnamon, ½ squeezed lemon juice, and a dash of MCT oil.

These ingredients are all super healthy and will boost your metabolism and energy levels all day long.

If you are serious about your weight loss and energy levels, try out this miracle metabolism drink each day.

Matcha green tea is one of the world’s most potent antioxidants and metabolism boosters and is up to 20 x stronger than regular green tea. 

Serena Williams Workout

Serena Williams Diet Plan for a Bikini Body physique




1 Cup steel cut oats topped with tangerines, strawberry, and almond butter

2 all natural metabolism boosting pills


Late morning snack:


Toasted Almond Butter sandwich on Ezekiel Bread

This is her favorite snack in the world! She will combine almond butter with toasted coconuts and put it on 2 slices of Ezekiel bread.




Call this one the “Super Serena Salad” – as Serena absolutely loves to chow down on these delicious salads after her training.

1 Cup romaine lettuce, 1 cup spinach leaves, cherry tomatoes, mandarin oranges, lime juice, sliced almonds, onions, sprouts, pita croutons and a lime balsamic vinaigrette.

2 all natural metabolism boosting pills


Afternoon Pick Me up:


4 ounces grilled chicken tenders with low sugar honey mustard sauce

Fat burning miracle drink: Matcha green tea, lemon juice, cinnamon, MCT Oil




6 ounces grilled Cod with a Chili Lime Glaze Sauce

1 Cup brown Rice topped with chia seeds and Hemp Seeds

Side Salad with shrimp and fresh veggies


As you can see Serena has a pretty big dinner, but it consists of all lean protein sources, omega 3 rich fats, and very slow release carbohydrates. Serena likes to include some carbs in her dinner since she trains early in the day and needs the fuel for energy.

Now that we covered her all natural supplement and diet plan – let’s dive into the Serena Williams workout plan for a fabulous bikini body.

We left out her hardcore tennis workouts – and are only going to share with you her lower body and core workouts that will help you shed unwanted belly fat and get a stunning bikini body.


Serena Williams Workout plan for a stunning Bikini body and Beach Bum


Two things really stand out about Serena Williams physique – and that is her incredible combination of a toned tummy and big booty.

Here is Serena’s favorite booty building and stomach fat melting workout routine.

Keep in mind that Serena will go through these workout routines early in the day when her energy levels are at their peak. This is typically about 2 hours after she takes her metabolism boosting pills after breakfast.


Serena Williams lower body and Core Workout


Serena starts off the workout by performing 10-minute dynamic warm up routine. This gets the blood flowing in her lower body and primes her for a great workout.

Next up she hits the compound exercises and will go through about 3-5 total sets in the 8-12 rep range of the following exercises to sculpt her booty and thighs:


Barbell front Squat

Barbell Pause Squat

Barbell Box Squat


The squat is the holy grail of the booty exercises – so Serena hits the squat with 3 different types of squats. The front squats put the most emphasis on the quadriceps muscle, while the pause squats force you to work your hip flexors and gluteus muscles more.

Last but not least – the barbell box squat is the icing on the cake and will force those booty muscles to work overtime.

If you are just starting out her trainer recommends that you hit about 3 sets of each squat and end your workout their the first few times around.

Next up Serena will do a few core exercises to sculpt her mid section. These ab exercises are usually performed in a circuit style routine – with little rest time between sets.


Serena Williams Core workout routine:

Bicycle crunch, lower leg horizontal crunch, vertical leg crunch, pillar holds

To finish off the workout Serena will do some intense lower body compound movements that help her sculpt that booty and boost her metabolism far after the workout is done.

Db. Walking lunges

Db. Step Ups


These two exercises are usually performed in a superset – and Serena will knock out three total sets of this intense lower body superset.

Try to stick in the 8-12 rep range in both of these exercises – and you will see some incredible lower body boosting results.

After your lower body and core is already fatigued from the 3 squat variations and core circuit – this superset is going to take your body transformation results to another level.

The db. lunges are amazing for shaping your hamstrings and gluteus – while the Db. Step ups is perfect for hitting your quads and gluteus.

Working your gluteus from different angles is the best way to speed up your booty shaping results and get that fabulous bikini body you always dreamed of!

In this article we covered some outside the box tips on how you can really speed up your results with a few metabolism boosting tricks and workout hacks. With the right approach to diet and supplements paired with a killer workout routine – you can build a sexy bikini body faster than ever!