Shape a Stunning Lower Body With the Serena Williams Workout

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Serena Williams Kino Workout

As one of the best tennis players in the world, Serena Williams has accomplished a ton over her illustrious career as a professional athlete. However, if you asked her, her greatest accomplishment would likely be raising her daughter.

Yet with her career, the responsibilities of motherhood and anything else life throws Williams’s way, she still manages to have an unbelievable competitive drive and an incredible physique. This is exactly what Kinobody stands for — having the time to live your life, all while achieving the body of your dreams.

So, just like Serena, we know training isn’t your sole commitment. That’s why we’ve put together a workout routine that doesn’t require slaving away in the gym three hours a day, six days a week. Instead, you’ll achieve a killer body like Serena Williams while still having the time to live your ideal life.

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Serena Williams’s Physique

In terms of size, Williams stands at 5 feet 7 inches tall and weighs around 155 pounds. While Williams displays great muscle definition and tone on her upper body, it’s her lower body that’s the most impressive aspect of her physique.

Due to her strong backside, Williams has accentuated her hip-to-waist ratio. This ratio creates the aesthetic female look, promoting strength and power in the lower body.

Dialing in your waist, building a strong booty and getting lean throughout is exactly what Kinobody’s Kinobooty Program preaches. It contains the exact nutrition and training strategies to lose fat and build muscle effortlessly. With the Kinobooty Program, you can achieve this type of toned body, as well as the ideal booty.

Key Characteristics of Williams’s Physique

With Williams’s insane tennis skills — and a body to match — she sports incredible strength and definition in her lower body, especially in the glutes. This key feature of her physique allows her to look powerful on the court while also providing the ideal female proportions when it comes to a well-developed backside.

Even though her booty is her strongest asset, Williams also shows great muscle development in her upper body. As a tennis player, a lot of her swing strength comes from the shoulders and arms, which is why these areas appear toned and strong on Serena.

serena williams victory

These aspects of her physique match the goal of the Kinobooty Program perfectly. The program provides tons of detailed lower body and glute work, plus some upper body training. This creates an incredible female physique with ideal proportions.

The Serena Williams Workout Routine

This isn’t the exact workout plan that Serena Williams follows, but it has been made to provide your body with the benefits to build an incredible physique that matches hers.

Since Williams holds so much power and definition in her lower body, this routine has a high focus on training the glutes. By including two leg-focused days in this routine, you’ll be sure to hit your booty from every angle and develop a balanced and aesthetic lower body.

Before each workout, this routine includes a booty warmup (shown below). This warmup will get your lower body set for the glute-heavy workout and help build up the mind-to-booty connection that will help shape an appealing backside.

This workout also has an upper body workout, which is crucial to develop a full body aesthetic. Using exercises like chest press and LAT pulldowns will help create a toned and defined upper body to top off your amazing female physique.

All of these workouts and movements are outlined in great detail in the Kinobooty Program. Along with the training methods, the program’s nutritional and lifestyle strategies are tailored to helping you achieve both an unbelievable physique and a fit lifestyle that’s also fun.

serena williams leg workout

Training Schedule

Monday (Lower Body 1):

  • Wide Stance Squats: 3 sets x 8-12 reps
  • High Box Step-ups: 3 sets x 6-10 reps per leg
  • Romanian Dumbbell Deadlifts: 3 sets x 10-15 reps
  • Weighted Hip Thrusts: 3 sets x 10-15 reps
  • Lying Leg Raises: 2 sets x 10-20 reps
  • Long Lever Planks: 2 sets x 15-30 seconds

Wednesday (Upper Body):

  • Dumbbell Chest Press: 3 sets x 8-12 reps
  • Bent-Over Dumbbell Rows: 3 sets x 8-12 reps
  • One-Arm Shoulder Press: 3 sets x 8-12 reps
  • LAT Pulldowns: 3 sets x 8-12 reps
  • Lateral Raises: 3 sets x 10-15 reps

Friday (Lower Body 2):

  • Sumo Deadlifts: 3 sets x 6-8 reps
  • Curtsy Lunges: 3 sets x 6-10 reps
  • Lying Single-Leg Hip Extensions: 3 sets x 6-10 reps
  • Squat Jumps: 3 sets x 8 reps
  • Pulse Ups: 2 sets x 10-20 reps
  • Side Planks: 2 sets x 15-30 seconds

The Booty Warmup (Before Each Workout):

  • Hip Thrusts: 2 sets x 20 reps
  • Hip Thrust Hold: 2 sets x 20 seconds

Workout Notes

With this routine, you’ll be training three days per week, with an emphasis on becoming stronger and building your booty. The other days in the week are rest days.

On your rest days, you’re most certainly welcome to be active. That said, it’s best to avoid any additional lifting or strength training. You can go for a long walk, hike, play sports or do yoga…basically, anything that isn’t too intense on the body. These activities can be great for active recovery, as they generally help to burn calories and rejuvenate your body.

To further aid your recovery and get the most out of every workout, try the Kinobody Superhero Stack. First in the stack, Kino Octane Organic Pre-Workout is perfect for clean energy with no crash. Next is Kino Gains, which contains creatine and L-carnitine to boost recovery. Lastly, Kino Aminos supports muscle development and improves training capacity. These supplements aren’t a requirement for training, but they’ll help give you an extra kick to speed up results.

Check out the Kinobody blog for more free tips, inspiration, workout courses and plenty of other celebrity workouts. Along with feeling your best inside and outside of the gym, Kinobody can help you look your best as well with Kino Clothing, the ideal workout apparel for you.

Follow this workout plan and you’ll be living your best life in your dream body in no time!

serena williams trophy

Greg O'Gallagher

Greg O'Gallagher is the founder of Kinobody, a site dedicated to helping men and women achieve the lean, muscular, and aesthetic "Hollywood" physique. His fitness programs have helped hundreds of thousands of people transform their bodies and change their lives in the process.

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