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

youtu.be/WVc3MSvdnj8

2,778 posts 699,901 followers 413 following

Amanda Bisk

SURPRISE!! ๐Ÿฅณ After the huge success of my Countdown to Christmas Fitness Challenge Iโ€™m really excited to announce that Iโ€™ll be running a brand new challenge for 2019...FITNESS FEBRUARY!! ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ
This is your chance to kick start 2019 with me getting fit, flexible & strong!! ๐Ÿ˜ƒ
28 follow-along classes in 28days ๐Ÿ‘Š๐Ÿผ HIIT workouts, strength, yoga, stretching & recovery...Iโ€™m covering it all! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
It all kicks off February 1st on my Fresh Body Fit Mind app ๐Ÿ˜ฌ๐Ÿ™Œ๐Ÿผ Available on iPhone, Android and now on larger screen website! ๐Ÿ“ฑ๐Ÿ’ป
Canโ€™t wait to do this with you!! ๐Ÿคฉ #freshbodyfitmind #fitnessfebruary #fitnesschallenge
abโ™ฅ๏ธx
๐Ÿ‘‡๐Ÿผ
๐Ÿƒwww.freshbodyfitmind.com ๐Ÿƒ


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Amanda Bisk

ARMS, BACK + SHOULDERS ๐Ÿ’ช๐Ÿผ This is a total upper body sweat sesh that will make sure every muscle group gets its turn for a little burn! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ
๐Ÿ‘‰๐Ÿผ 3 Rounds
10 x TRICEP PUSH UP TO DOWN DOG
10 (each leg) x TRICEP DIPS
10 x DOWN DOG PUSH UPS
20 x OVERHEAD REACH
10 x PUSH UP REACH (choose kneeling or plank variation)
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TIPS!! Any time you hands are in contact with the ground, make sure your fingers are spread wide and pressing firmly into the ground (this will remove pressure from the wrist). When holding plank (kneeling or on toes), keep your head up and shoulders pulled away from ears, and pull your belly button in to stop sagging in the lower back.
Enjoy! โ˜บ๏ธ #upperbodyworkout #armworkout
abโ™ฅ๏ธx
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Music: Radio Silence (Ryan Riback Remix) - R3HAB & Jocelyn Alice


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Amanda Bisk

Flowing with Charlie ๐Ÿ‘ฉ๐Ÿผ๐Ÿพ๐Ÿ™๐Ÿผ So I need your help guys! ๐Ÿ˜ฌ
What workout and yoga classes do you like best? Like...leg and glute workouts, beginner yoga flows, Handstands, whole body HIIT, learning how to do crow....
Comment your fave below ๐Ÿ‘‡๐Ÿผ Iโ€™m making something special for you!! ๐Ÿ˜‰ #freshbodyfitmind
abโ™ฅ๏ธx
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City Lights (ft Nevve) - Palastic


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Amanda Bisk

Sundayโ€™s are for sausage dogs and cinnamon scrolls ๐Ÿพ๐Ÿฅ #dachshundsofinstagram
...ps. Iโ€™m announcing something exciting this week so make sure you keep a lookout!! ๐Ÿ™ˆ Hereโ€™s a clue...๐Ÿ“†๐Ÿ’ช๐Ÿผ๐Ÿง˜๐Ÿผโ€โ™€๏ธ #freshbodyfitmind
Exciting!!!!! ๐Ÿคฉ
abโ™ฅ๏ธx


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Amanda Bisk

BOOTY BURN ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ We all love a glute workout right?! So here are some of my fave exercises from this week that really target your glute max, med & min ๐Ÿ‘Š๐Ÿผ
๐Ÿ‘‰๐Ÿผ 4 Rounds
20 x SQUAT KICK BACK
Sit back like you are sitting on a chair & keep your chest up! Pull your belly button in as you stand and only kick as high as you can without arching your back!
20 x HIP LIFT SQUEEZE OUT
Press into your heels as your lift and again, keep your belly button pulled in at the top of this exercise, this will stop any over activation of your lower back.
20 (each side) x FIGURE 4 HIP LIFT
20 (each side) x SIDE PLANK CLAM
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Work that ๐Ÿ‘๐Ÿ˜œ #bootyexercises #gluteworkout
abโ™ฅ๏ธx
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Music: Candy Paint (Flighthouse Remix) - Post Malone


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Amanda Bisk

Just finished my adults gymnastics class...itโ€™s the first week back for 2019 and I am SORE ๐Ÿ˜ต hahaha
What fun stuff are you guys getting into this year?! ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ
I want some ideas!! ๐Ÿ™Œ๐Ÿผ๐Ÿ˜ƒ
PS. For those of you that are more into โ€˜at homeโ€™ exercise, there is a whole bunch of new follow along workouts on my app! Classes for legs, booty, abs, arms and cardio! ๐Ÿ˜ฌ and Iโ€™ve made sure some of them are extra tough! ๐Ÿ’ช๐Ÿผ๐Ÿ˜‰๐Ÿ”ฅ #freshbodyfitmind #athomeworkouts
abโ™ฅ๏ธx


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Amanda Bisk

What makes you happy? ๐Ÿ‘‰๐Ÿผ Itโ€™s easy to get caught up in a bad moment, bad day or bad week and feel like youโ€™re drowning.
You canโ€™t always stop negative, angry, hurtful or sad situations. Itโ€™s life, and itโ€™s what reminds us to feel and be present.
The funny thing about life is that no one feeling, emotion or moment lasts forever. Life is a constant and evolving motion.
And we are along for the ride.
Instead of drowning with the feelings that weigh you down, build up the moments and experiences that make you happy. The things that make you laugh, smile and feel weightless.
Keep searching for them. One at a time. And do them.
Let the good things grow. Let them outweigh the bad. In the end, you have the choice to keep drowning or to rise above.
YOU are your happiness โ™ฅ๏ธ #ridethewave


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Amanda Bisk

PERIOD PAIN STRETCHES โœจ๐Ÿ˜Œโœจ These are an absolute life saver and I canโ€™t tell you how much stretching can help ease even the worst period pain!
๐Ÿ‘‰๐ŸผTry this flow from start to finish holding each stretch for 10 long deep breaths...
1. CAT COW
Amazing for mobilising the spine & lower back. This is a great flow to start to warm up and loosen those tight muscles around your belly and back. INHALE as you pull belly button down & EXHALE as you round your spine.
2. UP DOG
Perfect to stretch your abdominals and release any belly tightness. TIP! >> Keep your knees & bottom squeezed to support your lower back & pull your shoulders away from your ears (think long neck).
3. BOW POSE
Great energising posture to boost energy and feel good hormones. TIP! >> Kick your feet into your hands nice and hard to get extra โ€˜liftโ€™).
4. SPINAL TWIST
Nice way to release low back tightness. TIP! >> As you cross your knee over your body look the opposite way and ground both shoulders for a deeper twist.
5. GLUTE TWIST
My favourite!! A relaxing assisted stretch to release tension in the low back & hips...the twist feels soooo good!! ๐Ÿคค TIP! >> Keep your feet flexed to protect you knee joint from excess pressure & look the opposite way for a deeper twist.
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A great addition to this sequence is using a heat bag/hot water bottle on your belly or low back during and in between stretches to really help relieve pain โ˜บ๏ธ๐Ÿ™๐Ÿผ #periodpain #painrelief
abโ™ฅ๏ธx
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Try my follow-along โ€˜Period Pain Yoga Classโ€™ on my app Fresh Body Fit Mind! On iPhone & Android! ๐Ÿ™Œ๐Ÿผ๐Ÿ˜ƒ
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Music: Memories That You Call (PETIT BISCUIT Remix) - ODESZA


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Amanda Bisk

For those of you wondering how I get in and out of this! ๐Ÿ˜‰ #behindthescenes


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Amanda Bisk

First time taking the pups on the SUP this weekend!! ๐ŸŒŠ๐ŸŒŠ๐ŸŒŠ They loved it!! ๐Ÿ˜ƒ๐Ÿ™Œ๐Ÿผ @westcoast_weenies
I think Iโ€™ve got two little water weenies on my hands! ๐Ÿถ๐Ÿถ๐Ÿ’ฆ #summer #perthisok


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Amanda Bisk

WAIST SCULPT ๐Ÿ’ช๐Ÿผ my go-to exercises lately to target those Obliques!! ๐Ÿ‘Š๐Ÿผ Abs are my absolute FAVE area to work so I do these exercises almost every session! ๐Ÿ˜ฌ
๐Ÿ‘‰๐Ÿผ 3 Rounds
20 x HITCH & TWIST TUCK INS
20 x PLANK KNEE SLIDES
10 each side x SIDE PLANK REACH THRUโ€™s
10 x 1 ARM BURPEES
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Strong obliques not only help to tone & shape your waist BUT are super important for stability and control of your body during exercise AND keeping your lower back safe from injury!
Enjoy fam!! ๐Ÿ˜˜ #waistsculpt #absworkout
abโ™ฅ๏ธx
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Music - Arms Around You (rare. Remix) - XXXTENTACION & Lil Pump, Maluma & Swalee


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Amanda Bisk

Brand new year means Iโ€™m kicking off my 2019 @activeescapes retreats!! โ˜€๏ธ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ
A full week of sun, surf, amazing food, yoga, training, beach hangs, and me as your coach every day! ๐Ÿ‘Š๐Ÿผ
My first retreat is in beautiful Noosa Australia, Feb 26 -Mar 4 (and itโ€™s during my birthday!! ๐Ÿฅณ So weโ€™ll be celebrating too!!)
Grab the last couple of spots at activeescapes.com ๐Ÿ™Œ๐Ÿผ
Itโ€™s going to be an EPIC year of adventure! โ˜€๏ธ๐ŸŒŠ๐Ÿ˜๐ŸŒดโ›ฑ #fitnessretreat #paradise
abโ™ฅ๏ธx


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