Mia Sand’s Workout Routine & Diet Plan

A Fitness Model From Denmark Who Gained Popularity for Her Unique Looks

Born on October 11, 1987, Mia Sand, popularly called Miss Mia Fit, is a Denmark-based fitness model that believes in “Defy the norms of today.” Mia is a new name in the fitness industry known for her extraordinary personality and physique. She’s a sponsored athlete with a number of high-profile fitness companies.

Mia has done an admirable job representing women in weightlifting sports. Similarly, many fans worldwide admire her hard work and dedication in the bodybuilding industry.

mohamed makkawy workout routine

Some Information on Mia Sand’s

Married to a bodybuilder named Rune Jacobsen, Mia is also a mother of a child, Norr. She started her journey in fitness a few years ago after giving birth to a child. Still, with her dedication, she’s able to establish herself in the fitness industry and even sponsored athletes for top brands like Workout Empire.

Mia Sand’s Workout Routine

She believes in mixing heavy compound exercises and isolation movements to maintain her physique while staying strong and feminine. Simultaneously, she doesn’t do cardio regularly and instead likes to reduce her resting periods between the set that keeps the heart pumping and blood flowing, which mimics the cardio routine. However, if she’s focused on fat loss, she’s keeping cardio for one day, like the workout routine mentioned below.

Monday – Arms

Exercise Sets Reps
BB DB Bicep Curls Superset W/ Hammer Curls 3 10 – 12
Cable Bicep Curls 3 10 – 12
Assisted Chin–Ups 5 10 – 12
Skull Crushers 3 12
Cable Triceps Pushdowns 3 8


Tuesday – Lower Body

Exercise Sets Reps
BB Back Squats 3 10
BB Front Squats 3 10
BB Romanian Deadlift 3 5
Lunges 3 12 / Leg
Curtsy Lunges 3 12 / Leg
Lateral Lunges 3 15 / Leg
Glute Kickbacks 3 12 / Leg
Glute Bridge 3 15

Wednesday – Upper Body

Exercise Sets Reps
Lat Pulldown 3 12
Pull – Ups 3 12
DB Incline BB Bench Press 3 12
Cable Side Lateral Raises 3 15
Seated Cable Rowing 3 12
DB Curls 3 12
Triceps Overhead Extensions 3 12
Machine Biceps Curls 3 12
Triceps Rope Pushdowns 3 12

Thursday – Abs & Glutes

Exercise Sets Reps
Crunches 4 15
Russian Twists 4 15 / Side
V – Ups 4 10
Single Leg Raises 4 10 / Side
Mountain Climbers 4 25
Bicycle Crunches 4 20
Clamshell 4 20 / Side

Friday – Cardio

  • Warm-Up Ride on Exercise Bike
  • Rowing Machine – 5 Minutes
  • Treadmill –20 – 30 Min Sprints W/ Intervals


Saturday & Sunday – Rest Day

Mia Sand’s Diet Plan

Mia is into heavy lifting, and she believes & likes to have nutritious and protein-rich meals to fuel her body. Therefore, she follows a balanced diet structurally designed with heart-healthy fats, carbohydrates, and lean proteins.

  • Meal 1 
    • Eggs – 3 
    • Spinach – 1 Cup 
    • Mixed Berries
  • Meal 2
    • Grilled Salmon
    • Baked Sweet Potato
    • Green Salad
  • Meal 3
    • Ground Beef Salad
    • Steamed Veggies
    • Brown Rice


Wrapping Up

Mia is a proven example that it’s not mandatory to conform to society’s norms and standards to achieve success in life. For instance, Mia didn’t let her image influence her and crafted her own unique looks, which helped her succeed. Nonetheless, if you’re her fan and want to know about Mia Sand’s workout routine or diet plan, here we’ve covered one that you may like to try.

satinder chowdhry

Satinder Chowdhry

Satinder Chowdhry is the founder, gym enthusiast & regular contributor at SPCFiTZ.com who is passionate about bodybuilding & workout. Strangely, he was never into fitness and even started hitting the gym quite late during his post-graduation days to lose weight, but he got hooked on it after getting results. These days, he enjoys working out and writing fitness, bodybuilding & training-related articles. Whether you’re a beginner or a seasoned enthusiast, here you’ll find a collection of workouts, insights, and tips articles written by him to empower you on your fitness journey and transform your health and physique.

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