Tennis Stunner Karolína Plíšková in Two-Piece Workout Gear Enjoys "Day Offff"

Karolína Plíšková, one of the tennis world’s top-ranked athletes, is known not only for her impressive skills on the court but also for her dedication to fitness. Recently, she gave fans a glimpse into her workout routine by sharing a post in her two-piece workout gear, enjoying some downtime in the great outdoors. Balancing strength training, cardio, and outdoor activities, Plíšková demonstrates how she keeps her body in top condition for her demanding sport. From weightlifting to hiking, the tennis star emphasizes the importance of maintaining a strong, flexible, and well-rounded physique, all while making time for rest and relaxation. Here's how she stays in peak shape year-round.

1. She Lifts Weights

To get into shape to hit the courts, Plíšková lifts heavy weights. “Strength training, whether performed with weights, bands, machines or your own body weight, is important for your long-term health,” CNN reports. “Also known as resistance training, it increases muscular strength, endurance and bone density.”

2. She Does TRX Workouts

A quick way to strengthen and tone is to do TRX workouts, which Plíšková does in this video. “TRX is a phenomenal alternative to weight machines as it’s portable. In addition, it can be done anywhere plus the gym, home or even on the road,” the Trifocus Academy states. “Plus, suspension training is an efficient training tool for people of all levels of fitness as it’s adjustable. The site adds, “By altering the angle of your body, or where you stand, you are able to make exercises more difficult or easier. In addition, TRX is a safe way to train many people with knee and back issues as it lowers the pressure on those areas.”

3. She Uses a Medicine Ball

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Another go-to workout for the tennis star is a medicine ball, which she paired with her TRX workout. “Medicine balls are weighted exercise tools that are great for building strength, especially in your core muscles, and enhancing your power and coordination,” TRX Training states on their site. “When you use medicine balls for exercises like throws, slams, or rotational movements, you're working multiple muscle groups at once. This can boost your calorie burn, increase muscle endurance, and improve your athletic performance.”

4. She Hikes

To break up the routine of the gym, but still getting a good workout, hiking is a great way to burn calories, while enjoying the outdoors. Plíšková posted herself hiking and taking in the beautiful view from the top of a mountain with the caption, “Sunday hike.” “Going up and down hills gets the heart pumping, creating a great cardio workout,” Piedmont states on their site. “Like most cardio exercises, hiking helps reduce your risk of heart disease, stroke, high blood pressure, high cholesterol and even some cancers.

5. She Mixes Up Her Workouts

To stay in top-notch shape, Plíšková does a variety of exercises and mixes up her routine with cardio. According to Ohio Health, there’s many reasons to switch up your workouts. “Your body has a way of becoming too accustomed to routine activity, which prevents you from progressing toward your fitness goals. Challenge your body at least twice a week to a workout that you aren’t used to.” The site states, “For instance, instead of running on the treadmill or the road, head for a wooded trail or local park. This minor tweak will have your body working harder as it adjusts to the new terrain and in turn, build muscle and cardiovascular endurance as well as burn more calories.”

Karolina Pliskova is a successful tennis player who even has her own tennis academy. Pliskova recently appeared in an Instagram advertisement for the academy. In it, she is seen on the court. The academy captioned the post, “@karolinapliskova in a full swing at Pliskova Tennis Academy 💣☄️🔥💥Do you also want to achieve excellence? Join us on court!” How does she stay so fit? Read on to see 5 ways Karolina Pliskova stays in shape and the photos that prove they work.

1. She Plays Tennis

Pliskova plays tennis to keep herself in shape. Better Health reports that the sport has a lot of benefits. “Tennis can be a great workout and lots of fun. 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.”

2. She Strength Trains

Pliskova shares a lot of her favorite workouts on Instagram. She does a lot of strength training. In this video, she is seen using weights and dragging a cart. The Mayo Clinic reports, “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.”

3. She Does Squats

Karolina Pliskova/Instagram

Pliskova likes to do squats. In the previous video, she is seen doing them at two gym machines. Allina Health states that squats are very effective. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Runs

Pliskova does a lot of running on the court. She also runs on the treadmill in her previous Instagram video. Pliskova is also seen doing running drills in this video. She captioned the post, “Loved my stay here,thanks for all the hours of work💪❣️ @equeliteferrero @albertolledoquiles @ma.trainsmarter @bigsascha.”

5. She Hikes

Pliskova enjoys hiking. She shared these photos on Instagram of herself hiking in La Concha. Piedmont reports that hiking has a lot of benefits. “Hiking can help you manage your weight. It is a joint-friendly form of exercise that can keep arthritis sufferers more limber and mobile. Being outside in the sunshine provides the body with vitamin D.”

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!💯😌”

Belarusian tennis star Aryna Sabalenka is sharing some highlights from daily life in a recent social media post. Sabalenka, 26, posted pictures of herself in a variety of different workout outfits, including one selfie where she’s posing in front of the mirror in black pants and a white sweatshirt. “What my days off the court have been looking like recently 😉🫶,” she captioned the post. “Thanks for listening to me,” fellow champion Paula Badosa commented. Sabalenka is always looking for the next challenge—here’s what her health and wellness routine looks like.

1. Daily Routine

Sabalenka spends her day working out and practicing her game. “When I wake up around 8.30 (in the morning), I start taking care of my face first,” she told Gulf News. “I’m getting older, so I need to take care of my face. I enjoy my breakfast the most; that’s the best time of the day for me. Italian and Japanese are my favorites. I go for my tennis practice or do some fitness. Then I will have my lunch and rest. If I have matches in the evening, I will play that or go for another hit, then recovery and dinner.”

2. Volleyball Fun

Sabalenka loves playing volleyball just for fun when she has the time. “Yeah, I enjoy going to the beach to relax,” she told Miami Living. “They have a lot of great beaches there, and playing volleyball on the beach – that’s my favorite activity!”

3. Fighting Every Day

Sabalenka is not complacent about what it takes to win and to keep winning. “Honestly, it doesn’t really matter if you’re No 1 or No 10,” she told Gulf News. “You’re still there on the court fighting for it. You still have to bring your best tennis on the court. After my career, I can probably say that yeah, I was world No. 1; it just sounds cool.”

4. Setting the Bar High

Sabalenka has big plans for the rest of 2024. “I just wanted to show that I’m able to be consistent, and I’m able to win another one,” she told Gulf News. “So compared to last year, it’s a completely different me…The first one is always special because I feel like it’s more emotional. For the second time, it’s just such a relief.”

5. Miami Girl

Sabalenka loves spending time in sunny locations like Miami where she can spend plenty of time outdoors. “The city offers everything you need,” she told Miami Living. “You can have fun, relax, work hard, practice, and they have great courts there. It feels like a paradise to me! With palm trees, always sunny weather, and people in good spirits, it’s an ideal place to recharge after a tough week on the tour.”