Madison Keys In Workout Gear Shows Typical Prep Session

Tennis star Madison Keys may be out of Wimbledon for the 2024 year after injuring her hamstring, but she (hopefully) won’t be down for long. Keys, 29, shared a video of herself wearing black shorts and a blue sleeveless shirt, training on the court and doing drills on the grass in the run up to the competition. “Prep at home,” she captioned the post. “My champion,” a fan commented. Here’s how Keys trains, stays strong, and is ready for what’s next.

1. Training Diet

Madison Keys/Instagram

Keys enjoys plenty of healthy fats and protein in her diet. “In training mode, I usually have eggs and avocado toast to start and then maybe have a snack before I start working out,” she told PopSugar. “Then I have practice, fitness, usually try to have some sort of a Kind bar in there just to help get me through. And then for lunch, I'll have a really big salad with some sort of carb on top of the salad, whether that's quinoa or rice — something like that. And then at the end of the day, that's where I usually do fish or chicken, and then I have a big side of veggies.”

2. Rest and Recovery

Keys is careful to always allow time for recovery. “I think the most important areas to me are energy, recovery, and sleep,” she told Thorne. “If I’m training or in a tournament with matches on back-to-back days, then I focus on those things that make sure I’m physically at my best… Probably the most important advice is to always remember what you put into your body is going to impact how your body performs. But to also find what works best for you because it’s not the same for everyone.”

3. Strength Training

Keys goes back and forth between cardio and strength training. “I obviously focus a lot on my lower body to have the strength there,” she told PopSugar. “So we do lots of either front squats or back squats and things like that. But also we do a lot of plyos and stuff, so we'll do a set of back squats and then go straight into box jumps just to keep the fast twitch muscles going.”

4. Mixing Up Cardio

Keys likes to mix up her cardio sessions. “I like to do a lot of side sprints,” she told PopSugar. “Today, we did bursts of [Versa]Climber sprints. So a lot of my cardio is obviously quick or short bursts to mimic tennis. So whether that's shuttle runs or side sprints or bursts of climber sprints, it's usually 15 to 30, 45 seconds, and then break and then go again.”

5. Training In the Heat

Keys trains in the Florida heat, so she’s not afraid of playing or competing in other hot climates. “I do really long training sessions outside when it’s hot in Florida, where I’m based, so I have to be on top of putting the right things into my body to stay hydrated and energized,” she told Thorne. “Depending on where I’m playing a tournament, it could be just as hot as Florida and a match could go a few hours. If my body is feeling good physically, then it allows me to play more freely and focus on my tennis.”

Victoria Azarenka, a world-class tennis player, is always preparing for her next big match, and she recently shared a glimpse of her routine on Instagram. As she geared up for the US Open, she proudly showed off her new workout gear with the caption, “I’ve got the shoes, I’ve got the dress, that makes me…ready for the @usopen ✨.” From her disciplined approach to injury prevention to her love of various workouts, Azarenka’s fitness regimen reflects the dedication of a true champion. Here’s how she stays in top shape.

1. She Plays Tennis

Tennis is one of the ways that Azarenka stays in shape. The sport has a lot of health benefits. The Columbia Association states, “Tennis is an ace for stress relief too, which boosts your mood and keeps your heart healthy. And we can’t skimp over the warm and fuzzy traits it instills, like discipline, patience and teamwork, all in a healthy social outlet. A study done at Southern Connecticut State University even found that tennis players scored higher in vigor, optimism and self-esteem and lower in depression, anger, confusion, anxiety and tension than other athletes and non-athletes.”

2. She’s Disciplined

Azarenka talked about her training secrets in an interview with Elite Daily. She says that having the right mindset is important. Azarenka also says that she is very disciplined, and that has helped with her career. “I think it depends on what you want to achieve. If you want to be a champion, then I think something you have to really work at is work ethic [because] it is fundamental to bringing all the other aspects together.”

3. She Focuses On Injury Prevention

Being a professional athlete means that Azarenka has to be concerned about potential injuries. She tells Elite Daily that she did a lot of research to see what she can improve on. “For me it was a lot of educating myself to just understand, first of all, how the body works so I knew what to do. I'm constantly reading and learning injury prevention. Basically, injury prevention is discipline. It was also a lot about mindset, 'cause I hate doing it -- like, I absolutely hate stretching. But once I started to understand it a little bit more, it became fun for me.”

4. She Strength Trains

Azarenka shared some of her favorite workouts with Elite Daily. She says that strength training is a big part of her routine. “I do power exercises like medicine ball throws and I recently, like a year ago, started doing olympic weightlifting. because it's the most complex movement with the most explosiveness and power in it to help you extend faster and get to the first step faster.”

5. She Does A Variety Of Workouts

Azarenka shared some more of her favorite workouts with Elite Daily. She does a lot of different things to keep herself in shape. “I love dancing. I just went to a dance class in New York. It's called Ratchet Zumba. I knew about Zumba, but I didn't know about Ratchet Zumba... Making your body think and learn different movements always helps you with coordination and flexibility. I love playing basketball, I love swimming, I do paddle-boarding. I do a lot.”

Sloane Stephens is making a racquet on social media – in her workout gear. In a new post the tennis star shows off her strong arms in a sleeveless top and tennis skirt. “Spring into it 🌸🌼🌺,” she captioned the post. How does the athlete approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Fiber

Sloane doesn't have a lot of "rules" or restrictions when it comes to eating. "The main thing is that I try to eat a lot of roughage," she told Well + Good about the importance of fiber. "When I was a kid, I didn't like salads, but as I've gotten older I try to have something green with every meal."

2. Hydration

Sloane makes sure to hydrate, drinking plenty of water prior to hitting the court.

3. Here Is What She Eats in a Day

Sloane starts the day with Greek yogurt. "I'll put some fruit, granola, and honey on top to make it a little fancy," she says. She might also have plain oatmeal with raisins. For lunch, sometimes she'll make a quick protein packed smoothie. "I'll make a smoothie with oat milk, peanut butter, honey, and vanilla protein powder," she says. "It's so delicious that it seriously tastes like dessert." Or she might cook homemade salmon and a salad. "I cook my salmon with lots of lemon juice and add plenty of avocado [to the salad]," she says. "I probably eat that for lunch three to four times a week. Living in Florida, I'm lucky to be able to get fresh fish really easily." Dinner might be a big Greek-style salad with lamb chops or chicken and veggies. "I'm a picky eater, so I keep it pretty basic," she says.

4. Hours of Exercise

Sloane Stephens/Instagram

When she's prepping for tournaments, she’ll start training around 8 a.m, playing two hours before lunch. She then will play from 1:00 to 2:30, and then hit the gym for conditioning from 3:00 to 4:00, doing treadmill and bike sprints along with dynamic movement and loading and transferring power. "These movements directly correlate to tennis and best positioning myself on the court to hit the most powerful shot and run down balls," she tells Women’s Health.

5. Off-Season Training

During the off-season, she also trains “so I'm making sure I'm not gaining weight, I'm not eating crazy, things like that—just monitoring,” she told Women’s Health. She does training blocks so she’s not “rusty” when competition resumes. “So that when I start playing tennis, I'm not, like, literally dying,” she says. She does a lot of pure cardio — sprints, intervals, and steady state — and strength training. "The strength work is all focused on dynamic movement and incorporates a lot of bodyweight [moves] and resistance bands," she says.

Kristina Nicole is sharing a motivating message to her followers – in her workout gear. In a new social media post the IFBB pro shows off her famous figure in a two-piece set. “Your job is not to rush the timing. Rather, to determine the type of person who will meet it at the doorway,” she captioned the post, quoting Brianna Wiest. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. She Makes Progress in the Off Season

Kristina, who also goes by Kristina Mendoza, maintains that most progress is made in her offseason. “There’s a lot of calories going in. Training gets more and more intense as the calories go up,” she said, adding that she used to train legs twice a week, but now only does legs once. “I’m trying to bring my upper body up, be a little more symmetrical with the legs, so I have better flow and balance onstage,” she told Muscle & Fitness.

2. She Trains Hamstrings and Quads on the Same Day

Mendoza trains hamstrings and quads on the same day with adductors added in as well. “I like to burn them out a little bit before I get into the compound movements like the leg press or squat machine,” Mendoza explained. After a brief introduction, Mendoza then demonstrates each of the movements that she likes to work with.

3. Hydration

Mendoza prioritizes hydration. “water break,” she captioned this post. According to the Mayo Clinic, hydration is important for a variety of reasons. Water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues.

4. Mastery Is “Mindset”

“Mastery is a mindset: It requires the capacity to see your abilities not as finite, but as infinitely improvable. Mastery is a pain: It demands effort, grit, and deliberate practice. Mastery is… never fully reaching mastery but always striving to get there,” she captioned a post.

5. Warmup and Stretching

Before lifting, Kristina warms up on the bike. “I like to start with lighter weight for the first couple of sets before I work up into my working sets,” said. She performs two to three lighter sets before doing one working set. She then follows that up with a “back-off” set with lighter weight and more reps.

Ariarne Titmus is hitting the gym in her workout gear. In a new social media post, the swimmer preps for the Olympics with a serious gym session, showing off her insanely strong body while doing pull ups. “You only need two things. Clarity on where you want to go, and an unwavering commitment to get there,” she writes in the Instagram caption. How does she approach diet, fitness, and self-care? Here is everything you need to know about her lifestyle habits.

1. Her Training Diet Is “Quite Routine”

While training, Ariarne eats the same thing every day for breakfast, lunch, and snacks. “My eating habits are quite routine. Breakfast, lunch, and my pre-training snack are usually the same each day. Dinners vary but I try to keep it simple for recovery purposes,” she told Speedo.

2. Here Is What She Eats on a Typical Day

5:45am – 2 pieces of toast with vegemite and a black coffee

10:30am – Oats with half full cream half almond milk, topped with kiwi, strawberries, blueberries, chia seeds, yogurt, and honey.

1:15pm – Wrap with avocado, lettuce, tomato, cucumber, cheese and 2 eggs.

2:30pm – Black coffee with either 2 rice cakes or a bowl of rice cereal.

8pm – Meat or fish with a carb source and lots of vegetables.

3. Fueling Up on Race Day

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“On race day, I’m not superstitious about what I eat, I just try to get a good fuel source into me. Usually, I have a fried rice or pasta meal the night before, and I try to avoid meat as I feel it sits heavy in my tummy. The morning of a race I will either have my typical training day oats, or eggs on toast if I feel like that. I try to eat the last bit of food 3 hours before I race so it’s not sitting in my tummy. The only thing I’ll have after that is an energy gel after my warmup,” she told Speedo.

4. Cooking

Cooking is part of Ariarne’s self-care routine. “I am really focused on training right now, but I do love to disconnect from my busy training schedule to cook in the kitchen. It’s an off-switch for me and I find it very de-stressing,” she told Sydney Morning Herald.

5. Gym Workouts

Ariarne trains twice a day, 5 days a week at the pool and also hits the gym. “I do 3 weights sessions a week, and a couple of spin bike and core exercises almost every day,” she told Speedo. “Not only does this stuff complement my swimming, but it’s good for my mind too.”