Serena Williams: Free 40-Minute Workout

by Betsy on Celebs on March 4, 2009


This month in Shape Magazine the tennis great, Serena Williams, coaches a 40-minute workout that you can download for free.  The magazine teamed up with Nike to offer the Power Boost audio workout that tones your entire body and improves strength.  The workout was designed by the award-winning fitness trainer Jay Blahnik, but it’s Serena who takes you through all of the moves.  

On the audio file, Serena starts with a warm-up and then encourages several high cardio speed bursts that are then interrupted with sculpting moves so that you are constantly offering your body aerobic and anaerobic challenges to burn fat and increase muscle tone.  Also, the workout has been designed so that if you don’t have time for the full 40 minutes, the routine can be shortened to 20 and 30 minute increments.

Also in the magazine is a Get Fit Bonus where Serena demonstrates six exercises to improve running form and speed, one of which is the Cross-Back Lunge:

“Stand with feet hip-width apart, hands on hips. Step right foot back and to the left and lower into a lunge so left knee is bent about 90 degrees.  Bring right knee up in front of you and extend left arm overhead. Return to lunge and repeat. Continue for 30 seconds, then switch sides and repeat.”

What a great freebie!


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{ 4 comments… read them below or add one }

Sq March 6, 2009 at 2:23 am

i m not lossing wait has stuck at one point..i work out daily…walk also …and i m very diet consious..what sholud i age is 42 and i m mother of 3 children.


JC March 7, 2009 at 6:01 pm

To Sq:

Lots of possibilities – Here are just a few:

1) "Hormonal" type drugs, such as Prednisone and Depo-Provera, can cause weight gain.

2) High sodium diet – ie. Campbell soup, "Soup is Good Food" Sodium attracts water and will add to your weight. You will be surprised that alot of foods labeled as "Healthy", "Nutritious", "Whole Grain", and "Organic" are actually bad for you. The best way is to calculate just how much sodium you are taking on a daily basis. It should not be more than 2000 mg per day.

Do note that a low sodium diet (below 1000 mg per day) can lead to a lack of blood flow and make one more prone to infections.

3) Insulin Sensitivity – Even if you are not diabetic, this is something worth paying attention to because this will tell you just how well your metabolism is working. The norm is that after a carb meal, the insulin will respond quickly. A diabetic will not respond to insulin after a carb meal without some medical intervention.

How do you tell? Eat some white rice and look at your tummy. If your tummy bloats and stays bloated for a half a day, you've got some concerns and may want to talk to your doctor about it. Ask the doctor to administer a random blood glucose as oppose to a fasting blood glucose test.

This will indeed tell you if your metabolism is working well or not.


Sq March 7, 2009 at 10:50 pm


i m not takin an hormones or campbell soup type thing…i lost weight even now i m not losing any more weight…for that what type of diet i shuold follow


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completely edible and natural. As well as losing weight, the
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