​Work out like a Tennis Pro with Maria's favorite key moves

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Sharapova works out five days a week with trainer Yutaka Nakamura. Here are some of her go-to moves.

US Open Maria Sharapova

Monday
[equipment needed: flat bench, 10-pound medicine ball]

Place a flat bench in front of a wall. Stand behind it, holding a 10-pound medicine ball with both hands at chest. Step up on bench (or box) with right leg and forcefully throw ball to wall. Catch ball and step down with left leg. Repeat on opposite side for 1 rep. Do 2 sets of 8 reps. [works chest, abs, butt, legs]

Stand with feet wider than hip-width apart, holding medicine ball with both hands at chest. Squat, rotating hips and torso to left, lowering ball to outside of left knee. Stand and turn to right as you raise arms overhead and to right. Repeat on opposite side for 1 rep. Do 3 sets of 12 reps. [works shoulders, abs, obliques, butt]

Lie faceup on bench, feet flat, arms straight up, holding a medicine ball, to start. Lower weight over head, then forcefully throw ball into wall. Catch ball, slowly lower to start for 1 rep. Do 3 sets of 12 reps. [works chest, abs]

Tuesday
[equipment needed: 10-pound medicine ball]

Stand with feet hip-width apart, knees soft, hands at chest level, palms out. Quickly shuffle to right for 10 seconds. Switch sides, repeat for 1 set. Do 3 sets. [works abs, butt, thighs, calves]

4 Step Drill: Position yourself behind a line. Standing in an athletic base position run forward quickly 2 inches up and back for 5 seconds. At the end of the drill, sprint forward 10 yards or 5 seconds. [works butt, legs, core]

Stand in front of a wall with feet hip-width apart, knees soft, holding a 10-pound medicine ball with both hands at chest. Rotate hips and torso to right, then forcefully throw ball to wall. Catch ball and repeat on opposite side for 1 rep. Do 3 sets of 6 reps. [works shoulders, arms, abs, obliques]

Wednesday
[equipment needed: a pool]

While standing in the pool with arms straight out in front, place both hands against the wall and lean forward into the wall at a 45 degree angle. Hold this position for 5 seconds. Do 3 sets. [works shoulders, chest, abs]

Stand with feet hip-width apart, elbows bent and hands in fist. Quickly jog in place, driving knees as high as you can for 10 seconds. Then quickly jog in place, kicking butt with heels for 10 seconds for 1 set. Do 3 sets. [works butt, thighs, calves]

Stand with right foot diagonally behind left, heel lifted so right toes face left heel. Step right foot right, so feet are hip-width apart. Step left foot right, diagonally behind right leg. Step to right again with right foot. Step left foot right, diagonally in front of right, to return to start. Quickly take 10 of these steps; reverse for 1 set. Do 3 sets. [works abs, obliques, butt thighs, calves]

Thursday
[equipment needed: a BOSU ball, a set of 8-pound dumbbells]

Place BOSU ball with black side down. Stand to the right of it. Place left foot on the BOSU ball and right foot on the floor, elbows bent and hands in fists. Explode off of left leg and over BOSU ball, landing on left side with right foot on the BOSU, left foot on the floor for 1 set. Do 3 sets of 10. [works abs, butt, thighs]

Stand with feet hip-width apart, a weight in each hand and arms at sides, to start. Lift right foot then bend forward at hips, slowly lowering torso and straightening and extending left leg until they're parallel to the floor, lowering weights toward floor. Slowly reverse move to start for 1 rep. Do 12 reps. Switch sides, repeat. Do 3 sets. [works arms, abs, butt, thighs]

Friday
Sprint as fast as you can for 15 seconds. Walk for up to 1 minute. Repeat 10 times. [works butt, legs, core]

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