BFH Workout #22: Serena Williams

BFH Workout #22: Serena Williams


Serena Williams, born on September 26, 1981, in Saginaw, Michigan, is a renowned American professional tennis player. With a career spanning decades, Serena has solidified her place as one of the greatest athletes in the history of tennis.


Raised alongside her sister Venus, a tennis champion, Serena displayed prodigious talent from a young age. She turned professional in 1995 and quickly rose, claiming her first Grand Slam singles title at the 1999 U.S. Open. This began an extraordinary career that would see her dominate the women's tennis scene.


Known for her powerful serves, relentless baseline play, and mental toughness, Serena has won numerous Grand Slam singles titles,

including the Australian Open, French Open, Wimbledon, and U.S. Open. Her remarkable career includes a Serena Slam in 2002-2003, where she simultaneously held all four Grand Slam singles titles.


Off the court, Serena has been an influential figure, advocating for equality in sports and beyond. She's faced challenges, including health issues and injuries, but her resilience and dedication have kept her at the forefront of tennis. Serena's impact extends beyond her sporting achievements, making her a global icon and inspiration for aspiring athletes.


The Queen of the Racquet Workout

25 Triceps Push Ups

25 London Bridges

25 Skaters

25 Squats

Plank 2 Minutes

4 Rounds



Exercise List

Triceps Push Ups

Start on the floor prone with your hands close to your chest. Push your hands into the ground and push your body off the ground.

Keep your feet hip-width apart.

London Bridges

Start in a prone position with your elbows under your shoulders and your feet hip-width apart. Rotate your hips and drop them down to the ground. Repeat the exercise on the opposite side.


Start with your body balanced on one leg. Jump to the other legs with your hands in an ice skater motion.


Start standing with your feet shoulder-width apart and your toes turned slightly outward. Keep your arms in a neutral position and sit down as if there was a stool behind you. Keep your chest up and your eyes straight.



Start in a prone position with your elbows under your shoulders and your feet hip-width apart. Hold that position.