Amanda Bisk@amandabisk

๐Ÿ‡ฆ๐Ÿ‡บFormer Elite Pole Vaulter
๐Ÿ“šExercise Physiologist
๐Ÿƒ๐Ÿผโ€โ™€๏ธElite Athletics Coach
๐Ÿง˜๐Ÿผโ€โ™€๏ธQualified Yoga Teacher
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#FreshBodyFitMind app
๐Ÿ“ฒ iPhone&Android

2,861 posts 725,675 followers 441 following

Amanda Bisk

WHOLE BODY MUSCLE BURNER ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ Sweating it out here in Bali with these 2 incredibly inspiring women! ๐Ÿ’ช๐Ÿผ๐Ÿคฉ @tanyapoppett @jennalouise_jl
Weโ€™ve put together this epic workout for you guys with 3 variations, perfect for ANY LEVEL of fitness & strength! ๐Ÿ‘Š๐Ÿผ PLUS, it is also travel friendly with no equipment needed & minimal space! ๐Ÿ™Œ๐Ÿผ
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TANYA - beginner & pregnancy modified (sheโ€™s training for 2! ๐Ÿ˜ mini Poppett!๐Ÿคฐ๐Ÿฝ) *if pregnant, please consult your doctor BEFORE you try any of these movements!
ME - on the moderate intensity ๐Ÿ’ช๐Ÿผ
JENNA - the absolute weapon on advanced! ๐Ÿš€
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๐Ÿ‘‰๐Ÿผ 3-6 Rounds.
๐Ÿ‘‰๐Ÿผ 30sec each exercise with 15sec rest between
1. CHAMELEONS
> On knees
>> Regular
>>>Elevated
2. TWO STEP SQUAT
> Narrow to Regular
>> Narrow to Side
>>> Narrow to Deep Sumo
3. SCAP PUSH UP ROTATION
> Knees to Side Plank
>> Plank to Kick Out Side Plank
>>> Push Up to Toe Touch Plank
4. SQUAT PULSE
> Regular
>> Frog Squats
>>> Jump Toe Taps
5. TABLE TOP
> Regular
>> Regular to Reach Back
>>> Stoop to Reach Back (Iโ€™m on this one because Jenna wanted to take advantage of my long monkey arms for the stoop ๐Ÿ˜œ you can also elevate your hands on 2 blocks to help!)
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So inspired by our incredible crew of trainers! I feel very lucky to โ€˜workout jamโ€™ with them and have the opportunity to learn & share our knowledge together! ๐Ÿ˜Œ๐Ÿ‘๐Ÿผ BEST WEEK EVER! ๐Ÿ™Œ๐Ÿผ๐Ÿคฉ @activeescapes #homeworkout #bodyweightworkout #travelworkout
abโ™ฅ๏ธx
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Music: Chameleon (Don Dollar Remix) - PNAU


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Amanda Bisk

Splish splash ๐Ÿ’ฆ Lapping up all the pool time in between our training sessions here at @activeescapesfestival ๐Ÿคฉ
Ever wondered what a typical day looks like here at retreat?? Well, here is what we did on Day 2! ๐Ÿ˜๐Ÿ‘‡๐Ÿผ
7am - Sweaty workout to kick start our day! ๐Ÿ’ช๐Ÿผ
8am - Ahhhhmmazing breakfast! ๐ŸŒ
10am - Our group activities (either surfing, wakeboarding, paintball, aqua fun park OR my handstand workshop ๐Ÿ™Œ๐Ÿผ)
12pm - Lunchtime buffet! ๐Ÿฅ—
1-4pm - Chill time to relax in the pool, hang with your retreat fam, nap, get a massage, walk to the cafe, shop, or anything else you want to do! ๐Ÿฅฐ
4pm - 2nd Killer workout ๐Ÿ‘Š๐Ÿผ
5pm - Yoga with @ali_conlan ๐Ÿง˜๐Ÿผโ€โ™€๏ธ
7pm - Extraordinary dinner! ๐ŸŒฎ
8pm - Drinks, live music & open mic night ๐Ÿน๐ŸŽค
Whenever your ready - crawl into your comfy big bed, in your amazing luxurious room to cuddle up & reset for brand new day in paradise tomorrow!
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Not bad right?!? ๐Ÿ˜ @activeescapes #bestweekever #bali #fitnessretreat
abโ™ฅ๏ธx


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Amanda Bisk

WOW. ๐Ÿคฉ Day 1 of @activeescapesfestival has officially kicked off, and it was unforgettable! ๐Ÿ™Œ๐Ÿผ
140 people, 7 epic days in paradise. BRING IT!! ๐Ÿ‘Š๐Ÿผ #Bali #fitnessretreat @activeescapes
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Thank you @baker_films for capturing this incredible footage! ๐Ÿ™๐Ÿผ๐Ÿ˜


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Amanda Bisk

TRAVEL WORKOUT โœˆ๏ธ๐Ÿ’ช๐Ÿผ and all you need is your body and a tiny space! ๐Ÿ˜
This workout will not only get your sweat on BUT it also improves your mobility after sitting for long periods of travel (plane, bus, train etc)
How many times do you come off the plane and the following days you feel SO stiff and immobile! THIS workout will make you feel ahhhhmazing!! ๐Ÿคฉ I did it the day I landed here in Bali!! โ˜€๏ธ๐ŸŒด
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WARM UP
(Using exercise 1-3)
๐Ÿ‘‰๐Ÿผ 3 Rounds x 30sec each ex
1. DOWN DOG TO LUNGE
2. BRIDGE PUSH & REACH
3. SQUAT PULSE REACH
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MAIN CIRCUIT
(Exercise 4-7)
๐Ÿ‘‰๐Ÿผ 4 Rounds x 30sec each ex
1. DOUBLE RUSSIANS (or RUSSIANS)
2. AEROPLANE PUSH UP TWIST
(To increase difficulty stay on toes for the push up)
3. SQUAT KNEE DROP PUNCH
4. BRIDGE RUN
30sec REST
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These exercises not only open the front of the hips and chest but also activate the glutes and back. This is super important after sitting (usually hunched!) for hours while youโ€™re travelling ๐Ÿ‘Œ๐Ÿผ
Youโ€™ll definitely be feeling fresh! โœจโ˜บ๏ธโœจ #travelworkout #bodyweightworkout #mobility
abโ™ฅ๏ธx
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Music: Back To You - JLV


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Amanda Bisk

And just like that, Iโ€™m off again โœˆ๏ธ Bring on BALI!! โ˜€๏ธ๐ŸŒด๐ŸŒŠ
Itโ€™s been awesome being back in Perth for 2 full days (my own bed, food, workouts, and walks with the pups will never get old!) BUT I am so excited to be launching the BIGGEST @activeescapes EVER! ๐Ÿ™Œ๐Ÿผ๐Ÿฅณ @activeescapesfestival is going to be massive!! 150ppl, 6 trainers (including me!), 1 booked out lux resort & 7 magical days in paradise ๐Ÿคฉ Make sure you keep up with my stories to see all the behind the scenes!! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ #Bali #fitnessretreat
abโ™ฅ๏ธx


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Amanda Bisk

Home โ™ฅ๏ธ So good to be back in Perth! ๐Ÿ˜ I love getting back into routine ๐Ÿ‘Œ๐Ÿผ doing my regular workouts, eating MY food, going for walks around my neighbourhood, and of course being back with my @westcoast_weenies hogging the bed in the middle of the night! (Charlie & Willow literally both sleep horizontally in the middle of the bed! ๐Ÿ˜‚ but hey, they are the best hot water bottles I guess!)
Even though I have been away Iโ€™ve kept on top of my May Madness workouts and yoga! (Lucky we only need a tiny bit of space right?! Hello hotel room workouts! ๐Ÿ˜œ) AND I have absolutely LOVED seeing more and more of you join the challenge each week! ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ
We have 2 weeks left ๐Ÿ™Œ๐Ÿผ but I will Keep May Madness live in my app until the end of June, so if you havenโ€™t started yet, come and join the fun with us!! ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌ 31 follow-along classes with me in 31 days! ๐Ÿ‘Š๐Ÿผ #freshbodyfitmind #maymadness #fitnesschallenge
abโ™ฅ๏ธx


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Amanda Bisk

STRETCHES FOR BETTER SQUATS ๐Ÿ‘๐Ÿ‘Œ๐Ÿผ One of the most common exercises we do but often the one we canโ€™t get quite right...
Wether you feel like youโ€™re falling backward as you sit down, you canโ€™t quite get your glutes to activate, or you suffer from knee pain, these stretches will help improve essential mobility in your ankles and hips ๐Ÿ™Œ๐Ÿผ
Good technique = better workouts!
๐Ÿ‘‰๐Ÿผ Hold each stretch for 10 long deep breaths.
1. PLANTAR FASCIA STRETCH
Targets the arches of your feet (tight arches cause loss of mobility in the ankle and tightness in the calf). Ankle mobility is essential for getting deeper in your squat and also allows your to โ€˜sit backโ€™ and load your glutes, rather than leaning forward when you squat which increases pressure in the knee.
TIP! > Hold for at least 1min. This stretch needs time. Start forward and then apply more weight, if you need, by leaning back and eventually sitting up.
2. ANKLE MOBILITY
Improves flexion in the ankle by releasing the Achilles & lower calf (Soleus).
TIP! > Start with static stretch, aiming to push weight down into your heel while pushing knee forward. Add a rock fwd&back to work deeper mobility.
3. DEEP HIP & GROIN LUNGE
Increases hip & groin flexibility to allow deep โ€˜sit backโ€™ in your squat (which improves glute activation).
TIP! > Keep your belly button pulled in to increase hip opening & prevent โ€˜dumpingโ€™ in the lower back. Drop the knee out for last 4 breaths.
4. FORWARD FOLD TO DEEP SQUAT
Improves hamstring & hip flexibility & also teaches external rotation of the hip joint (squeezing knees out) as you squat. This stimulates glute activation.
TIP! > Feet just wider than hip width (not too wide). Keep heels grounded and squeeze knees OUT (use your elbows to press against inner thighs/knees). Only lower as far as you can keeping heels down...notice how I start with a higher squat then work my way lower. Once warmed up, hold the last squat for 10 breaths.
5. FULL SQUAT
Practise slow & controlled bodyweight squats focusing on sitting the hips back FIRST, then grounding on the heels, keeping the chest up, and squeezing the knees OUT as you lower & stand up.
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Let me know how you go! โ˜บ๏ธ #squatmobility #stretches
abโ™ฅ๏ธx


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Amanda Bisk

What an INCREDIBLE weekend! ๐Ÿ™Œ๐Ÿผ Thank you @wellfestirl for having me ๐Ÿคฉ This really was such an amazing experience for me.
To have the opportunity to teach and connect with so many wonderful people makes my heart smile ๐Ÿฅฐ
A HUGE thank you to everyone who made it to my classes and Q&A ๐Ÿ™๐Ÿผ Sharing your amazing energy means the world to me! and I know many of you travelled some large distances to be here too, so I feel very very special!
This festival is truly a vision of what the fitness and health industry is all about. Moving your body in new, exciting & different ways, nourishing your body with incredible food, building a strong, inspired & positive mindset AND most importantly, coming together with people from all backgrounds and connecting with compassion & openess.
WellFest. Dublin. YOU WERE EPIC!! ๐Ÿ˜
Thank you! โ™ฅ๏ธ
#wellfest2019 #dublin #ireland


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Amanda Bisk

The coolest hotel hallway Iโ€™ve ever seen! ๐Ÿ˜ So excited to be here in DUBLIN! ๐Ÿ™Œ๐Ÿผ Tomorrow is a HUGE day for me, Iโ€™m headlining @wellfestirl with 2 classes and a live Q&A! ๐Ÿฅณ
Hereโ€™s where youโ€™ll find me!
๐Ÿ‘‡๐Ÿผ
1.45pm - YogaSculpt (WellYOGA Stage)
3pm - Body Weight Burn workout (KBC Mainstage)
4.15pm - Q&A (WellTALK Stage)
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I am SO pumped to share the day with you guys!! ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ It means so much to be here in beautiful Ireland and to have the opportunity to teach...I canโ€™t wait! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ
If you see me wandering around, come up and say hi! I love hugs!! ๐Ÿฅฐ #dublin #ireland #wellfest2019
abโ™ฅ๏ธx
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PS. The end of the hallway is glass, and thatโ€™s a real street! When I first walked in, I seriously thought it was a TV screen!! Haha ๐Ÿ˜‚๐Ÿ“บ Epic.


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Amanda Bisk

ABS + OBLIQUES SHAPER ๐Ÿ‘Š๐Ÿผ Core is my absolute favourite thing to train! ๐Ÿ™Œ๐Ÿผ This workout was epic so I just had to share with you guys!! ๐Ÿคฉ
A great combination of slow & controlled PLUS explosive exercises to really fire up your abs & shape up your obliques! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
๐Ÿ‘‰๐Ÿผ 4 Rounds
30 sec HIGH SIT UP TO SIT UP
30 sec WIDE MOUNTAIN CLIMBERS
30 sec (each side) BIG SIDE PLANK LIFTS (make sure you do full reps - lower all the way down & lift up as much as you can for an extra burn ๐Ÿ˜‰)
30 sec (each side) SL OBLIQUE SNAP
30 sec PLANK TUCK TO JUMP OUT
30 sec REST
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Enjoy! Itโ€™s a KILLER!! ๐Ÿ˜ต #absworkout #obliqueworkout #coreworkout
abโ™ฅ๏ธx
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Music: You Got Me (ft. Don Vino) - Feki


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Amanda Bisk

Last bushwalk in the Aussie sunshine with my babes @westcoast_weenies & @adam.m.dunne ๐Ÿ‘ฑ๐Ÿผโ€โ™‚๏ธ๐Ÿถ๐Ÿถ before Iโ€™m off to London & Ireland! ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ
Gonna miss home, I love this time of year! โ˜€๏ธ BUT I am so bloody excited to be teaching 2 classes (a workout & yoga) at @wellfestirl ๐Ÿคฉ๐Ÿคฉ๐Ÿคฉ
Teaching in person is my most favourite thing EVER! and I can wait to give you all a big hug too! ๐Ÿฅฐ
There are final tickets available (make sure you get Saturday entry because I will be headlining! ๐Ÿ’ช๐Ÿผ๐Ÿ˜)...it looks like the weather will be fab and there are so many exciting people, classes & events to be a part of!! ๐ŸŽ‰
CAN NOT WAIT!!! ๐Ÿ‘๐Ÿผ #wellfest2019 #dublin
abโ™ฅ๏ธx


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Amanda Bisk

Want to join me here? For free? ๐Ÿคฉ PLUS spend a week with me as your trainer taking you through daily workouts, yoga and doing fun stuff like surfing, wake boarding, beach hangs, eating ahhhhmazing healthy food, getting morning coffeeโ€™s at the best local cafe, and exploring beautiful Bali Indonesia?! ๐Ÿ™Œ๐Ÿผโ˜€๏ธ๐ŸŒด
Well...
Here is your chance!
Win a FREE @activeescapes spot on my October 12 Mega Retreat here in Bali! PLUS I will also be covering your flights!! ๐Ÿ˜ฑ๐Ÿคฉ Yep. Insane!!
HOW TO ENTER:
1. Take part in my โ€˜May Madnessโ€™ fitness challenge on my app โ€˜Fresh Body Fit Mindโ€™ (on iPhone & Android)
2. Share your experience during the whole of May (posts & stories)...be creative!
3. Tag: #maymadness #freshbodyfitmind @amandabisk & @activeescapes so I can see your posts!
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Every post/story you share is an entry! ๐Ÿ™Œ๐Ÿผ
...and to make things even more exciting, I will also be giving away some beautiful @yogaeverywhere_au yoga mats (my absolute fave! ๐Ÿ˜) Wooooo!! ๐ŸŽ‰
So...GO GO GO! Iโ€™ll announce the winner at the end of May! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ #fitnessretreat
abโ™ฅ๏ธx


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