Tennis Stunner Madison Keys in Two-Piece Workout Gear Says "Good Lighting is My Vibe"

Madison Keys, a renowned tennis player known for her impressive performance on the US Open and WTA Tour stages since she was fourteen, recently offered a glimpse into her life off the court. In a candid Instagram post, she shared a tour of her home, aptly captioned “Good lighting is my vibe.” Beyond her home aesthetics, Keys divulges her rigorous training regimen to Sports Illustrated, emphasizing a robust approach to fitness with a significant focus on plyometrics to enhance her agility and power on the court. See how.

1. She Does Plyometrics

Keys shared how she trained for the US Open to Sports Illustrated. She says that she does a lot of plyometrics. "We haven't really been doing that much different. As far as in the gym, we have modified some of the strength training to be a little bit more rehab-specific. We have really upped the plyometrics and things like that. But no dramatic changes."

2. She Has A Smart Schedule

Keys talked about how she schedules games during the WTA Tours with Sports Illustrated. "I think you have to be really smart with how you make your schedule. I've been on the WTA Tour full-time since I was 18, and I started when I was 14. So, I've been on the tour for a really long time and I think it's about knowing your body and maximizing the calendar to fit your needs. That's different for everyone. It's hard to say we just need less tournaments, because a lot of people like to play every week. And there are a lot of tennis players and not a ton of opportunities at the elite level. So, I would never want to say we need less tournaments, which means less jobs for more people. So it's more about how to prioritize for your own career."

3. She Focuses On Herself

Keys tells Sports Illustrated that she makes sure to focus on herself. "For me, success has started to become having my own personal goals that have nothing to do with the outcome of matches. They change depending on the tournament and, honestly, depending on the day. For me, success is going out and having a personal performance goal and, more days than not, being able to say I completed that goal. I think if you're able to do that day in and day out, good things will happen and you can be proud of yourself and keep your head up."

4. She Eats Healthy

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Keys makes sure to eat healthy. She opened up about her diet to Thorne. “It’s usually a carb + protein + veggie,” she says. “I love cooking when I’m home, so some of my favorite things I’ve made recently for dinner are pasta with Italian sausage and broccoli, salmon burgers, roast pork loin, and I love a fresh slaw.”

5. She Values Wellness

Keys values wellness. She tells Thorne, “I think the most important areas to me are energy, recovery, and sleep. 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. 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. 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.”

Rachel Stuhlmann, known for her dynamic presence as a model and tennis influencer, brings her passion for wellness, sports, and fitness to every aspect of her life. In a recent Instagram post, she shared behind-the-scenes glimpses of creating her content, showcasing her dedication to the sport and the energy she brings to each shoot. “BTS filming of a tennis drill w the bestie😭💕🎾,” she captioned the video, giving fans a sneak peek into her content creation process. Whether she’s playing tennis, staying disciplined in her fitness routine, or sharing her wellness journey, Stuhlmann’s approach is all about intentionality and joy. Here’s a closer look at the habits that keep her active, healthy, and balanced.

1. She Plays Tennis

Tennis is one of the ways that Stuhlmann stays in shape. Better Health states that tennis has a lot of health benefits. “Playing tennis has many health benefits including: increasing aerobic capacities, lowering resting heart rate and blood pressure, improving metabolic function, increasing bone density, lowering body fat, improving muscle tone, strength and flexibility, increasing reaction times.”

2. She Plays Pickleball

Stuhlmann also plays pickleball to keep herself in shape. The Cleveland Clinic states that the sport has a lot of benefits. “Sports like pickleball stress your muscles and bones. Your body responds by making them stronger. Routine pickleball play can help you: Improve muscle strength. Prevent osteoporosis, a disease that weakens your bones and can lead to fractures.”

3. She Values Wellness

Stuhlmann opened up about her wellness journey in an interview with Fitness Gurls. “My whole life has been tennis; however, there was a short time right after college when I shifted much of my focus from the tennis world to fitness training. I think I was just so excited to be finished with only being able to do tennis-specific workouts and for the first time in my life, I had the freedom to do whatever workouts I wanted to! I began weight training, working out extremely hard, and focusing on my nutrition. I went all in; I did two strategic workouts a day and followed a weighed-out meal plan given to me by a nutritionist who helped me reach my goals.”

4. She’s Disciplined

Stuhlmann talked about the discipline that she gained from tennis in her Fitness Gurls interview. “I loved being an athlete, and playing college tennis taught me many qualities—time management, work ethic, and resilience. Committing to my studies was not as easy for me as developing my tennis career. Fortunately, I was provided with great tutors and mentors at Mizzou that helped me stay on top of my studies. Sometimes outsourcing and working as a team with other people is a good way to succeed. I was super disciplined with my training and workout routines, and once I finished playing in college, I transferred that into my professional career. Now instead of preparing and training for big tennis matches, I focus on everything I have going on in my professional life and how I can best show up for all the various work I do within the sport.”

5. She Plans Her Workouts

Stuhlmann likes to plan out her workouts ahead of time. She talked about this in the caption of this Instagram post. “I told you that this year I’m hitting these workouts hard, and with confidence!☺️🔥🧡💪With such a busy schedule, it’s important for me to have efficient and effective workouts & meal plans. Through years of experience (and trial & error🙂), I have figured out what works for me to stay fit and healthy!💯😌”

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.”