Sandra Prikker

Fitness Model, Social Media Personality

From competitive kickboxing to becoming an online sensation, Sandra started her journey after an accident which left her with serious injuries. She was forced to quit the sport that she had loved for 10 years, but Sandra quickly found another passion – fitness.

It wasn’t long until she had sculpted an amazing physique, and was quickly noticed for her hard work. By the age of 25, Sandra had gained millions of followers and become an icon.

This is her story:


 

13381027_1029675777116483_2071710318_n

 “I have always been very sporty and active. I started competitive kick boxing at the age of 14 and absolutely loved it”

Athlete Statistics

Full Name: Sandra Prikker
WeightHeightBustHips
Under 115lbs (52.2kg)5'5" (165cm)36"36"
 
WaistYear of BirthNationality
24"1990Dutch
 
ProfessionEra
Fitness Model, Social Media Personality2010
WeightUnder 115lbs (52.2kg)
Height5'5" (165cm)
Bust36"
Hips36"
Waist24"
Year of Birth1990
NationalityDutch
ProfessionFitness Model, Social Media Personality
Era2010

 

12965012_1706430216262563_1971940606_n

Biography

Early Life and Injury

Born in the Netherlands, in 1990, Sandra began working out while training to become a professional kickboxer at the age of 14. Through years of relentless training, she attained an amazing physique.

However, in 2012, she suffered an injury after an accident which ruled her out of the sport. With her competitive spirit still fighting to be active, Sandra knew that she had to find another way of keeping busy.

Start of her Fitness Journey

At the age of 22, in 2013, she entered the gym and began her journey into the industry. But she soon faced a setback – her limited knowledge on fitness meant that she wasn’t making much progress.

Sandra became frustrated with her lack of development and a month later, sought help. She hired a personal trainer, and with a solid diet and training plan, started to make great progress.

Becoming an Online Sensation and Personal Trainer

After a few years of intense training, at the beginning of 2016, she started posting pictures of her journey on Instagram. It wasn’t long until Sandra had become an online sensation, gaining millions of followers in less than 6 months.

This motivated her to up her game and give back to her fans. She began personal training in late 2016, helping others to realize their dreams.


 

13712625_488064144721628_1034142600_n

“I couldn’t stand sitting around doing nothing and being sedentary, so about 3 years ago I started hitting the gym, learning everything I could about training and nutrition”

Training

Sandra enjoys training with 3 sets of 8 reps, keeping the weights heavy. She adds in some drop sets during her sessions if she feels that she needs to up her tempo in the gym.

In terms of cardio, she utilizes HIIT, setting herself the aim of burning 300 calories in 15-20 minutes.

Workout Routine:

Her workout routine will look something like this:

Monday: Legs

  • Squat Wide Stance 3×8
  • Squat Narrow Stance 3×8
  • Stiff Legged Deadlift 4×8
  • Leg Press Wide Foot Placement 3×8
  • Leg Press Narrow Foot Placement 3×8
  • Leg Curls 3x Drop set
  • Leg Extensions 3x Drop set

Tuesday: Chest/Biceps

  • Flat Barbell Bench Press 3×8
  • Incline Barbell Bench Press 3×8
  • Dips 3×8
  • Flat Dumbbell Press 3×8
  • Incline Dumbbell Press 3×8
  • Straight Barbell Curls 3×8
  • Heavy Hammer Curls 3×8
  • Cable Curls 3×8 Drop set

 

14262750_1233650823342873_771081163_n

“I prefer HIIT but usually I just give myself principles that I know work. I just set myself to burn 300 kcal in 15-20 minutes. It doesn’t matter how I do it as long as it’s that energy expenditure in that time frame”


Wednesday: Back/Abs/HIIT

  • Deadlift Bent Over Barbell Rows 3×8
  • Bent Over V Bar Rows 3×8
  • Two Handed Cable Rows 3×8 Drop set
  • Kneeling Cable Crunches 3×8
  • Standing Cable Crunches 3×8
  • Weighted Leg Raises 3×8

Thursday: Shoulders/Triceps

  • Military Press 3×8
  • Barbell Upright Rows 3×8
  • Side Raises 3×8
  • Bent Over Lateral Raises 3×8
  • Skull Crushers 3×8
  • Cable Tricep Extension 3×8
  • Overhead Cable Tricep Extension 3×8

 

pvaxjppad0a

“I like to train heavy and hard! I keep my rep range at 8 and sometimes incorporate drop sets into some of my exercises”


 

Friday – Glutes, Calves, HIIT

  • Cable Kickbacks 3×8
  • Smith Machine Kick Ups 3×8
  • Lunges Smith Machine 3×8
  • Standing Calf Raises 3×8
  • Seated Calf Raises 3×8
  • HIIT 20 mins

Saturday – Back/Abs

  • Wide Grip Pull Ups 3×8
  • Wide Grip Pull Downs 3×8
  • Close Grip Pull Downs 3×8
  • Machine Pull Downs 3×8
  • Crunches 3×8
  • Seated Leg Tucks 3×8
  • Bent Knee Leg Raises 3×8
  • Sunday – Rest


 

b9gspau

“Initially I just wanted to maintain my body after stopping with kick boxing. This was the beginning, but it wasn’t until I started seeing results and getting feedback from friends and family, that I knew I wanted to take it further”

Nutrition

Sandra follows a strict diet to maintain her amazing physique. She plans her meals around lean protein, vegetables, fruits, nuts and complex carbs.

She consumes 5 meals per day, to keep her metabolism high and encourage her muscle growth.

Diet Plan:

  • Meal 1 – Cottage Cheese with Blueberries & Almonds
  • Meal 2 – Chicken Breast & Broccoli
  • Meal 3 – Whey Isolate Protein Shake with Oatmeal
  • Meal 4 – Chicken Breast & Brown Rice
  • Meal 5 – Casein Protein

Supplements Stack:

  • Multivitamins and Minerals.
  • Omega 3
  • Vitamin C
  • Green Tea
  • BCAA
  • Fat Burners

 

13277741_874744229314491_192599508_n

“You must do what others don’t, to achieve what others won’t.”

What we can learn from Sandra Prikker

Sandra Prikker has taught us that you should always bounce back from adversity and come back stronger. After an accident, she was left having to leave the sport she had loved for 10 years. But she was quick to find another passion.

One thing we can take away from Sandra, is that you should always keep an eye on your development. She realized that she wasn’t making much progress on her own, so she hired a personal trainer, and with the right help, sculpted her dream physique.

Leave a comment

Your email address will not be published. Required fields are marked *


Hi Sandra. Great body jou have! 😉 But if i may ask, what kind of accident was it?
And for wich reason you cannot do kickboxing again?

Greetz U.P

You might like...

Zac Efron Physique

19 Views

See Profile

Michal ‎Krizo Physique

38 Views

See Profile

V Shred

Fitness Spokesman

119 Views

See Profile

Andrew Tate

361 Views

See Profile
0

10 Meal Planning Mistakes to Avoid: Get Shredded the Right Way

Preparing food in advance is a tool used by pro athletes and bodybuilders to stay lean, strong and aesthetic all year round. Avoid these meal planning mistakes and sail to single-digit body fat in no time at all. 

Read article

Jeff Nippard

167 Views

See Profile

Chris Hemsworth

137 Views

See Profile

Nyle Nayga

154 Views

See Profile

Derek More Plates More Dates

225 Views

See Profile
0

10 Protein-Rich Foods for Vegetarians

If you're a vegetarian who's serious about strength training, you need to know how to optimize your diet to get the best results. Check out our guide to protein-rich foods to help you on your way - a completely new fitness level is just around the corner.

Read article

Zac Perna

152 Views

See Profile

Greg Doucette

Bodybuilder, Fitness Coach

271 Views

See Profile

Bret Contreras

Personal Trainer, Researcher, Author, Inventor Gym Owner

2102 Views

See Profile

Chad Waterbury

Doctor, Physical Therapist, Strength & Conditioning Specialist

2708 Views

See Profile
42

Arnold Schwarzenegger

Arnold Schwarzenegger - He's been named the Austrian Oak, The Terminator, John Matrix, Mr. Freeze, The Governator, and to many of his fans just Arnie. Not only is he known as one of the greatest bodybuilders in history, but also as an action movie star, and an American politician.

Read article

Paulo Muzy

Doctor, Bodybuilder, Fitness Model

20215 Views

See Profile

John Meadows

Professional Bodybuilder, Entrepreneur

82617 Views

See Profile

Sergi Constance

Bodybuilder, model, entrepreneur

93139 Views

See Profile

Johnny Steinbach

Bodybuilder, Fitness Model

7536 Views

See Profile
0

90 day Muscle Building Workout Plan

You just can’t beat that feeling of knowing that your physique is one you’ve worked hard for. Noticing the appreciative stares from envious strangers, and knowing that every time you hit the gym, you’re pushing the boundaries of what you once thought was impossible - makes it all worthwhile.

Read article