Zendaya Diet & Workout for Challengers

Key Takeaways

• Zendaya put in the work to move like an athlete. Strength, speed, endurance? Locked in.
• Her workouts were about power, agility, and real-deal tennis skills that translate on + off the court.
• Fueling up was just as important—lean proteins, complex carbs, and recovery-focused nutrition kept her ready to go.
• Her mindset was key—visualizing success, staying disciplined, and letting rest be part of the grind made all the difference.
• Want to train like Zendaya? At SOLE, our treadmills, ellipticals, and strength gear are built to help you level up your game—right at home.

Train Like Zendaya: How She Transformed for Challengers

Tennis pro on-screen? Zendaya didn’t fake it—she became it.

For Challengers, she trained like a real athlete—not just for the look, but for the speed, power, and endurance.

Five days a week—she hit the gym, crushed agility drills, and put in real court time. No shortcuts. Her fuel game was on point, too—balanced meals that kept her body strong, sharp, and ready to go.

Want to train like Zendaya? Whether it’s for serious gains or just stealing celeb secrets, this routine’s got something for you. Let’s go!

Zendaya’s Workout for Challengers

Five days a week. Up to two hours per session. Strength. Speed. Stamina. Zendaya trained like an athlete to bring Tashi Duncan to life.

Example of Zendaya’s Weekly Training Plan

Tennis is about movement, control, and power. Zendaya’s training plan covered them all. (Image sourced from Instagram.)

Strength & Agility: The Foundation of Zendaya’s Training

Tennis is about moving fast, reacting quicker, and staying strong. Zendaya’s training built explosive power + razor-sharp agility to match the pace of real matches.

• Agility Drills: Ladder drills, cone drills, and quick cuts for fast movement + coordination.
• Plyometrics: Box jumps, jump squats, and medicine ball slams for explosive movement.
• Upper-Body Power: Shoulder presses, rows, and cable work for powerful strokes + volleys.
• Lower-Body Strength: Squats, deadlifts, and lunges for stronger legs + core stability.

Want to Boost Your Agility at Home?

At SOLE, our treadmills, ellipticals, and rower are built for endurance, speed, and movement precision—perfect for leveling up your agility​​​.

Tennis-Specific Training: Zendaya’s On-Court Workouts

Gym strength is great, but real tennis skill? That’s built on the court. Zendaya trained like a pro—fine-tuning her movement, precision, and endurance to own the game.

• Serve Training: Power-focused repetitions for stronger, more accurate serves.
• Footwork Drills: Quick steps, lateral shuffles, and sprints for court speed.
• Endurance Rallies: Extended play sessions to build match stamina.

Want Tennis-Level Endurance at Home?

Our high-performance treadmills and rower help you train harder, last longer, and build real match stamina—so you can move like an athlete, no matter where you are​​.

Mental strength is part of the game—Zendaya trained her mind as much as her body. (Image sourced from Instagram.)

Zendaya’s Diet for Challengers

Example of Zendaya’s Meal Plan

Her Focus: Lean protein, healthy fats, and complex carbs—everything needed for sustained energy + muscle recovery.

Recovery & Mindset: Zendaya’s Secret to Staying Strong

Tennis demands intense bursts of power—but rest is just as important as the grind.

• Sleep First: 7-9 hours per night for optional recovery + performance.
• Active Recovery: Yoga, stretching, and mobility work to stay flexible.
• Recovery Methods: Ice baths, foam rolling, and massage for muscle repair.

Zendaya also focused on mindset—visualizing success before training + matches. A strong mind fuels a strong body.

How to Train Like Zendaya: Your Level, Your Rules

Zendaya’s routine was built for performance—but you can modify it for your fitness level.

Pick Your Level & Get After It

• Beginner: Bodyweight exercises, light agility drills, and basic endurance work.
• Intermediate: Weighted training, moderate plyometrics, and higher-intensity cardio.
• Advanced: Full strength, agility, and sport-specific training.

Need a Training Boost?

At SOLE, our treadmills, rowers, and ellipticals are built for every level—so you train smarter, move better, and reach your goals quicker.

Zendaya trained like an athlete. You can too—with the right plan, mindset, and SOLE fitness machine.

Get Stronger, Faster, and Fitter with SOLE

Want to train like Zendaya? Then you need the right equipment to back you up—durable, high-performance gear that moves with you.

At SOLE, our treadmills, rowers, and ellipticals are built for every fitness level—from agility drills to strength work that hits hard.

Power up. Push limits. Feel unstoppable. Start your training today—because your fitness deserves the best​​. Shop our range now!

Frequently Asked Questions (FAQ)

What was Zendaya’s workout routine for her role in Challengers?

Zendaya trained five days a week for Challengers—focusing on strength, agility, and tennis-specific drills. She combined gym workouts with on-court training to develop real athleticism.

What specific exercises did Zendaya perform during her Challengers training?

Zendaya’s training targeted strength, agility, and endurance with a mix of gym and tennis-specific exercises:

• Lower-Body Strength: Squats, deadlifts, and lunges to improve movement power.
• Upper-Body Strength: Shoulder presses, rows, and cable exercises for stronger strokes.
• Agility Drills: Ladder drills, cone drills, and quick pivots for faster footwork.
• Plyometrics: Box jumps, jump squats, and medicine ball slams for explosive energy.
• Tennis-Specific Training: Footwork drills, serve practice, and endurance rallies.

How did Zendaya’s training prepare her to play a professional tennis player?

Her workouts were built for performance—not just aesthetics. Zendaya trained like a real athlete—focusing on speed, footwork, endurance, and strength. Her agility drills, strength exercises, and on-court practice helped her move and react just like a pro.

At SOLE, our high-performance treadmills bring gym-quality training to your home—so you can build strength + endurance on your schedule.