Want to know how an athlete like Serena Williams
achieves her combustible mix of electric speed and long haul endurance? Find out from her custom-made workouts that are designed to improve speed, build stamina, and give you a boost when needed.
The first workout out is a 30-minute interval run set to a series of high-octane hits by Timbaland
, Nicole Scherzinger
, Daddy Yankee
and other Interscope Records artists. While you listen to the music, Serena sets the pace and offer tips and encouragement to help you complete your run.
Serena coaches you through a dynamic sequence of running intervals developed with world-class trainer Jay Blahnik. It starts with a comfortable warm-up and then tackles three fast-paced 'hustles,' which are each followed by a recovery period that allows you to catch your breath and get ready for the next burst.
Tracks on Serena Williams' "Interval Run":
01. Whatever U Like (Nicole Scherzinger)
02. The Way I Are (Timbaland)
03. Give It to Me (Timbaland)
04. My Humps (Black Eyed Peas
05. Makes Me Wonder (Maroon 5
06. Tambourine (Eve
07. Impacto (Daddy Yankee)
08. Out of Control (State of Emotion) (Kenna
09. Glamorous (Fergie)
10. Fergalicious (Fergie)
11. Pump It (Black Eyed Peas)
Like the traditional Interval Run, the Spontaneous Speed Workout consists of a warm-up period, followed by time stretches of fast-paced running, each followed by a chance to recover with help from Serena's favorite music, a mix of Mary J. Blige
, Vanessa Carlton
, Timbaland, and many more.
This work out differs from the pervious run because the intervals are unpredictable, just like match play. In the Spontaneous Speed Workout, Serena coaches you through a series of high-intensity speed bursts, which can be as short as 30 seconds or as long as two minutes. Serena keeps you sharp with her trademark mix of wit and style.
Tracks on Serena Williams' "Spontaneous Speed Workout":
01. Family Affair (Mary J. Blige)
02. Just Fine (Mary J. Blige)
03. Let It Go (Keyshia Cole
04. Instigator (Kaci Brown
05. Release (Timbaland/Justin Timberlake
07. Apologize (Timbaland/OneRepublic
08. Give It To You (Eve & Sean Paul
09. Unbelieveable (Kaci Brown)
10. Nolia Fairytake (Vanessa Carlton)
11. A Thousand Miles (Vanessa Carlton)
Nike+ Coaching Mixes feature today's hottest music with voiceover instruction from Nike coaches and fitness trainers that present exclusive coaching and training mixes to enhance the running experience.
Check 'em out:
Serena Williams Interval Run Workout
Serena Williams Spontaneous Speed Workout
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