Who Is Sandra Prikker?
Sandra Prikker began her journey from competitive kickboxing to online fame after suffering severe injuries in an accident.
After being forced to give up the activity she had enjoyed for ten years, Sandra swiftly discovered fitness to be her new passion.
Sandra Prikker immediately developed an incredible figure and became well-known for her dedication.
By the time Sandra was 25, she had millions of fans and was a household name.
Body Measurements Of Sandra Prikker
| Full Name: | Sandra Prikker |
| HEIGHT: | 5’5″ (165cm) |
| WEIGHT: | Under 115lbs (52.2kg) |
| NATIONALITY: | Dutch |
| PROFESSION: | Fitness Model, Social Media Personality |
| ERA: | 2010 |
Biography
Short Career of Sandra Prikker 
Sandra, a 1990 Dutch-born athlete, started working out at the age of 14 as she prepared to compete professionally in kickboxing. She developed an incredible physique via years of diligent training.
She was forced to give up the sport in 2012 due to an accident-related injury. Sandra was aware that she needed to find another activity to be busy with because her competitive spirit was still pushing her to be active.
In 2013, when she was 22, she enrolled in a gym and started her career. But she soon discovered that she was not making much progress due to her lack of fitness knowledge.
Sandra grew unhappy with her lack of development and a month later, sought treatment. With the help of a personal trainer and a sound diet and exercise regimen, she made significant progress.
She began documenting her progress on Instagram at the beginning of 2016 after a few years of rigorous training. Sandra quickly rose to fame online, gaining millions of followers in less than six months.
She was inspired by this to raise her game and give back to her followers. Late in 2016, she started providing personal training, assisting others in achieving their goals.
I started going to the gym and learning everything I could about training and nutrition around three years ago because I couldn’t tolerate sitting around doing anything and being sedentary.
Training (Workout)
Sandra Prikker likes to work out with three sets of eight repetitions while using heavy weights. If she feels the need to increase the pace of her workouts, she adds some drop sets to her sessions.
Sandra Prikker does HIIT for cardio, setting her goal to burn 300 calories in 15 to 20 minutes.
Exercise routine:
She will follow a regimen similar to this:
Legs on Monday
- 38 Squat Wide Stance
- 38 squat in a narrow stance
- 48 Stiff Leg Deadlift
- Wide Foot Placement with Leg Press 38
- Narrow Foot Placement Leg Press 38
- 3 sets of drop leg curls
- 3x Drop Leg Extensions set
Tuesday: Biceps and chest
- Bench Press with a Flat Barbell: 3/8
- Bench Press with Inclined Barbell: 3/8
- Dips 3×8
- 3/8 Flat Dumbbell Press
- Dumbbell Press with Incline: 3/8
- 3-by-8 straight barbell curls
- 3/8″ Heavy Hammer Curls
- cable curls set, 38 drop
“While I love HIIT, I typically just give myself guidelines that I know to be effective. I recently set a goal of burning 300 kcal in 15 to 20 minutes. It doesn’t matter how I do it as long as that amount of energy is used in that amount of time.
Tuesday: Back, Abs, and HIIT
- Deadlift Bent Over Barbell Rows, three eight
- Rows 38 of bent-over V bars
- Set of Two-Handed Cable Rows at 3/8 Drop
- 38 cable crunches while squatting
- 38 crunches with a standing cable
- Lifting a Weighted Leg 3/8
Thursday: triceps/shoulders
- 38 Military Press
- 3 x 8 barbell upright rows
- 38 side raises
- Lateral Raises with a Bend of 3/8
- 38 Skull Crushers
- 38-inch Cable Tricep Extension
- Cable Tricep Extension Above 38
“I enjoy working out a lot and hard! I stick to an 8-rep range and occasionally add drop sets to certain of my exercises.
Glutes, calves, and HIIT on Friday
- Kickbacks from Cable 38
- Kick Ups by Smith Machine, 3/8
- Smith Machine Lunges 38
- 3/8 standing calf raises
- Calf Raises 38 While Sitting
- HIIT 20 minutes
Sunday: Back and Abs
- 38 Wide Grip Pull-Ups
- 38 wide-grip pulldowns
- Pulldowns with a Close Grip, 3/8
- 38 machine pulldowns
- 38 crunches
- 38-inch Seated Leg Tucks
- Leg Raise with Bent Knee: 3/8
Sunday: Rest day
“At first, I only wanted to keep my physique in shape after quitting kickboxing. This was the beginning, but I didn’t realize I wanted to continue until I started getting results and feedback from friends and family.
Nutrition (Diet Plan)
Sandra maintains her incredible shape by adhering to a strict diet. She bases her meal preparation on lean protein, fruits, veggies, nuts, and complex carbohydrates.
She eats five meals a day to maintain a high metabolism and promote muscle building.
- diet program
- Cottage cheese with blueberries and almonds is the first meal.
- Chicken breast with broccoli for dinner
- Whey Isolate Protein Shake with Oats for Meal Three
- Chicken breast with brown rice for meal four
- Casein Protein at Meal No. 5
- Complementary Diet:
- Minerals and multivitamins.
- Omega 3
- Vitamin C
- Leaf tea
- BCAA
- Fat Burners
What Sandra Prikker Can Teach Us?
We have learned from Sandra Prikker that you should always overcome adversity and emerge stronger.
She had to stop playing the sport she had loved for ten years due to an accident. But she didn’t take long to discover a new interest.
We can learn from Sandra that it’s important to monitor your growth at all times.
She engaged a personal trainer after realizing she wasn’t making much progress on her own, and with the appropriate guidance, she molded her ideal body.