What Does The Mia Sand Workout Routine Look Like?
Mia Sand is showing women you can have it all — muscles, breasts, and a bodacious booty. But, no matter your breast and booty size, Mia can show you how to get fit with the Mia Sand workout plan that she’s shared with the world.
General Information About Mia Sand
Besides being a blue-eyed, blonde-haired bombshell, though that blonde hair isn’t natural. Mia Sand is a bodybuilder, personal trainer, and nutritionist. That’s clear to see when you look at her. She truly is the total package.
Mia was born in Denmark on October 11, 1987. She’s 5’7″ and between 175 and 185 pounds. That seems like a lot when you consider her height, but it’s truly not when you consider she’s all muscle. While we don’t have the specifics, we guarantee that her body fat percentage is that of an athlete. In fact, it’s probably even less. And according to Healthline, an athletic female tends to have a fat percentage between 14 and 20 percent.
Her Nickname
Miss Mia Fit, a nickname she’s commonly referred to, has become a fitness social media influencer as well. We can’t help but wonder if her curvaceous, yet muscular body that defies today’s standards, as she likes to say, is what keeps people captivated and watching her every move online. We know that’s not true actually. She has a personality to match, and it radiates through a computer or smartphone screen, which only further enhances her appeal online.
She enjoys helping people along their journeys and feeling more confident within themselves. She’s a firm believer that if you let others influence and take away from your dreams, you’re allowing them to have an opportunity to define you and determine your path. Above all, though, Mia wants people to not be afraid to be different and stand out.
When you look at Mia, you’d never guess she’s a mother to two boys. Even more shockingly, she only began making a name for herself a few years ago. Already, she has highly-revered fitness brands beating down her door. But, currently, she’s already sponsored by some of the top names in the fitness industry, including Workout Empire.
How Did Mia Get Into Fitness?
Mia was always self-conscious about her body. She felt overly curvy and too fat. All of her friends were smaller than Mia, which made her feel out of place and less than others. It didn’t help that after she had her first son she gained a substantial amount of weight and felt even more insecure.
Fortunately, she met a trainer who taught her she can be muscular and curvy. After that, she began exercising and eating right. Soon, she met her first fitness goal, and it changed her life. She was ready to share her journey with the world, which is when she became an influencer. In fact, in 2015, she opened her Instagram account and began posting photos of her journey. Not only did this let her track her progress, but it was also a major stepping stone for her career.
What Does Mia Eat to Look Like That?
You may wonder about the Mia Sand workout, but it’s important to know that to gain those muscles it takes altering your diet, too. Because she goes hard in the gym, she needs fuel to give her energy and the building blocks to gain muscle, more commonly referred to as protein. In addition to eating lean protein-rich meals, she also chooses heart-healthy fats and complex carbohydrates for energy.
A normal breakfast for her includes items like eggs, spouted grain toast with almond butter, spinach, mixed berries, and black coffee. She’s quite a fan of smoothies and protein shakes.
What Does Mia’s Workout Plan Include?
Mia practically works out every day, though when it’s cardio week, she isn’t as ambitious because she wants to give her body a break. But during cardio weeks, she prefers short pauses in between reps to keep her heart rate up. On alternating weeks, she does resistance training, which is exercises that work the muscles. We’ll poth that workout routine below.
She does both powerlifting and bodybuilding. If you’re baffled, don’t be. These two concepts are similar but different. Bodybuilding means performing exercises that improve your shape. On the other hand, powerlifting is weightlifting that requires you to use heavy weights and continuously increase the amount of resistance.
Ms. Sand focuses on both compound and isolation exercises. Compound exercises engage more than one joint and body part. On the other hand, isolation exercises target only one muscle group and joint at a time.
If you haven’t noticed, her derriere is one of her biggest assets, pun intended. Perhaps that’s why she’s preferential to doing squats. However, she also likes dips and the bench press.
Sample of the Mia Sand Workout
If you’re ready to get a glimpse at what made this bodybuilding beauty who she is today, we’re finally ready to release it. Keep in mind that this is only what her strength training week looks like and not her cardio week.
Monday
Monday is arm day. And if you’ve looked at her biceps, you see this day is one she focuses on.
Her workout isn’t simple to follow on this day. She doesn’t perform a static number of reps for the exercises. Here’s a breakdown:
- Cable tricep pushdowns – 8 reps
- Skull crushers – 12 reps
- Dumbbell bicep curls – 10 to 12 reps
- Assisted chin-ups – 10 to 12 reps
- Cable bicep curls – 10 to 12 reps
For every one of these exercises, she performs three sets, except the assisted chin-ups, for which she does five sets.
Tuesday
On Tuesdays, the Mia Sand workout focuses on the lower half of her body. It consists of eight exercises, all of which she does three sets of, including:
- Squats -10 reps
- Romanian deadlift – five reps
- Lunges – 12 reps on each leg
- Barbell squats – 10 reps
- Curtsy lunges – 12 reps on each leg
- Glute kickbacks – 12 reps on each leg
- Glute bridges – 15 reps
- Lateral lunges – 15 reps on each leg
Wednesday
Every Wednesday, Mia shifts her focus from her legs and glutes to her upper body. The number of sets and reps with this workout day is rather straightforward. She completes the following nine exercises:
- Rope press down
- Cable lateral raise
- Pull down
- Pull up
- Seated cable row
- Dumbbells incline bench press
- Machine curl
- Dumbbell curl
- Tricep overhead extensions
She performs three sets of all of these exercises and performs 12 repetitions of all the activities besides the cable lateral raise. She performs 15 lateral cable raises per set, which helps keep those deltoids looking that way.
Thursday
It’s getting closer to the end of the business week on Thursday, but in the Mia Sand workout, it’s not a day to give up. It’s a day to push hard and work on those glutes and abs. This workout for this day is pretty straightforward when it comes to sets and reps. The physical activities she completes on this day are as follows:
- Russian twist – 15 reps on each side
- Crunches – 15 reps
- Mountain climbers – 25 reps
- Clamshells – 20 reps per side
- V-ups – 10 reps
- Single leg raise – 10 reps per side
- Bicycle crunches – 20 reps
She performs four sets of every aforementioned exercise.
Friday
Last day before she gives her body a rest, but it’s definitely not a light day. It’s cardio day for Mia Sand. She focuses on removing excess fat.
Her warm-up consists of riding an exercise bike. On the treadmill, she does 20 to 30 minutes of sprint interval training. Then, she spends five minutes on the rowing machine.
Saturday and Sunday
She dedicates her weekends to family time. She has no set workout schedule on the weekends but may do some cardio or active recovery. Not only does this give her a chance to enjoy her husband and two boys, but this is also healthy for her body. It gives per muscles time to recover.
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