celebrity series #3: Serena Williams

Serena and Venus Williams are amazing role models for women. Obviously, because of their success in an area usually dominated by men, but also because they dress however they damn-well-pleases.

Both sisters have shown up on the court in some campy, colourful, GLORIOUS outfits and went on to WIN (and sometimes lose — they are human).

I love both the Williams sisters and everything they represent, but it was Serena who was requested for Rise and Grind celebrity series, so it is Serena’s workout we will do.

Holy shi*t.

There are two “warm-up” sessions (by the second, you will be breathless). As for the meat of Serena’s workout — she spends FOUR MINUTES on each exercise.

As mere humans, we are not going to spend four minutes on each exercise. When I did this with my Iron Northers, we spent three minutes in each exercise with a 30 second break between. For the at home version, I’m suggesting you spend only two minutes per exercise (but of course you have the option to do it longer).

So throw on your most eclectic outfit, channel your inner Serena, and get to it.

The playlist — thus far we’ve been working out to the tunes of the artist we are emulating that week. But for Serena, I did a bit of research to find out what the queen actually  listens to when she works out. Find it here.

Equipment needed: pillow, tension band (not necessary but nice if you have it), couch/chair

Total time: about 30 minutes

ROUND 1 — “warm up” part 1
– 20 seconds per exercise, no break in-between
– two times through

1. squats
2. heel kicks
3. high knees
4. shifting squat
5. single arm row right side (no weight, focus on your right shoulder blade)
6. single arm row left side (no weight, focus on your left shoulder blade)
7. push ups with arm reach

ROUND 2 — “warm up” part 2
– 30 seconds per exercise, no break in-between
– one time through

1. alternating side lunge
2. right side plank with knee to elbow
3. left side plank with knee to elbow
4. alternating lunges (faster than this guy if you can)
5. low squat tap out (alternate sides)
6. single arm row right side (no weight, focus on your right shoulder blade)
7. single arm row left side (no weight, focus on your left shoulder blade)
8. push ups with arm reach
9. explosive skaters (think about getting more height in your jumps than distance)
10. jump lunges
11. quick feet front to back
12. burpees
13. quick feet in and out

ROUND 3 — The workout
– 2 minutes per exercise (or 3 to 4 minuets if you’re cray)
– 30 seconds rest
– one time through

1. fitness ball transfer (use a pillow instead)
2. glute kick back right (use without band if you don’t have one)
3. glute kick back left
4. leg crunch 10 horizontal, 10 vertical, repeat
5. step ups (on a couch or chair)
6. walking lunges
7. squat, pause, explode (squat down, hold, explode up)
8. plank rows (modify with knees down)
9. single leg deadlift right
10. single leg deadlift left
11. rolling side plank with knee tucks (pro tip — do this on your forearms as shown in my insta video. Option to modify with knees down)