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

www.freshbodyfitmind.com/

2,822 posts 710,839 followers 421 following

Amanda Bisk

BOOTY BURNER ๐Ÿ‘๐Ÿ”ฅ This. Was a KILLER!! ๐Ÿ˜ต Loved putting together this great mix of glute specific exercises...Including lots of single leg stability & control to really spice things up! ๐Ÿ’ช๐Ÿผ๐Ÿ˜‰
๐Ÿ‘‰๐Ÿผ 4 Rounds
10 x (each side) Side Squat Pulse Kick
10 x Hip Lift Sit Up to Table Top
10 x (each side) Fire Hydrant Kick
10 x (each side) Curtsy Lunge to Crunch
10 x (each side) Single Leg Bridge with Leg Swing
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Increase reps to 20 if you want to take this to the next level! ๐Ÿ‘Š๐Ÿผ Hope you enjoy this burner as much as I did! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ #bootyworkout #glutetraining
abโ™ฅ๏ธx
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For more workouts like this check out my app Fresh Body Fit Mind ๐Ÿ™Œ๐Ÿผ๐ŸŒฟ On iPhone & Android โ˜บ๏ธ
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Music: Rhymes - Hannah Wants & Chris Lorenzo


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Amanda Bisk

Definitely my favourite space in the house...all because I get to flow โ€˜on the beachโ€™ any time! ๐ŸŒŠ @yogaeverywhere_au
This mat actually holds a special place in my heart. Itโ€™s a photograph of one of my favourite places here at home, โ€˜Rottnest Islandโ€™ ๐Ÿฅฐ
I get asked about mat recommendations a lot...Iโ€™ve used @yogaeverywhere_au for years now (mainly because they are super hardy ๐Ÿ’ช๐Ÿผ biodegradable ๐ŸŒ and the top gets โ€˜grippierโ€™ as you sweat ๐Ÿ’ฆ๐Ÿ™Œ๐Ÿผ) and who doesnโ€™t want the beach under their feet right?? ๐Ÿ˜‰ (this one and โ€˜Cottesloe Beachโ€™ are my fave...Iโ€™m probably biased because they are both from Western Australia! ๐Ÿ˜› #westernaustralia #yogaflow
abโ™ฅ๏ธx


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Amanda Bisk

Spent time today working on some exciting flows ๐Ÿ™Œ๐Ÿผ PERTH! Make sure you donโ€™t miss my FREE 9am yoga class this Sun 24th March at the #subiacowellnessfestival ๐ŸŒฟ๐Ÿ˜Œ
See my story for more info & to save your free spot! ๐Ÿ˜ So excited to share this Sunday morning with you! ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ @ecoluxeevents @seesubiaco #freeyoga
abโ™ฅ๏ธx


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Amanda Bisk

WHOLE BODY CARDIO + SCULPT ๐Ÿ’ฅ๐Ÿ’ฅ๐Ÿ’ฅ Since weโ€™re starting a new week today, why not share this killer workout to get your body burning! ๐Ÿ˜‰๐Ÿ”ฅ
๐Ÿ‘‰๐Ÿผ 4 ROUNDS
(40sec ON each exercise | 20sec REST between exercises)
โ€ข PLANK TO KICK SIT
โ€ข SQUAT PULSE JUMP
โ€ข PLANK DROP DOWN TO DOWNDOG
โ€ข RUSSIANS
โ€ข CURTSY LUNGE TO SQUAT
1min REST
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You are resting between exercises so make sure you push hard during the 40sec ON phase!! ๐Ÿ˜ˆ Make it count! ๐Ÿ‘Š๐Ÿผ #cardioworkout #athomeworkouts
abโ™ฅ๏ธx
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For more workouts like this (where you can follow along with me in real time!) jump on my app Fresh Body Fit Mind! ๐Ÿ’ช๐Ÿผ๐Ÿ˜ Available on iPhone & Android! ๐Ÿ™Œ๐Ÿผ #freshbodyfitmind
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Music: Wish You Were Mine - Philip George


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Amanda Bisk

Just a regular Friday flow...wanted to share the vibes and show you a snippet of my real time practise (because everything is usually sped up for Instagram!) Enjoy, breathe, reset & feel free ๐Ÿ•Š Namaste x

Mat: @yogaeverywhere_au (itโ€™s actually an image of my favourite beach here at home! #westernaustralia ๐ŸŒŠ)
Music: Young (Zimmer Remix) - Vallis Alps, Free - Kidswaste


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Amanda Bisk

Itโ€™s been a big week of planning and preparing classes that I will be filming next week ๐Ÿ˜๐ŸŽฅ๐Ÿ™Œ๐Ÿผ I have a pretty good idea of what type of yoga classes you guys want on my app, BUT just incase...
Let me know below ๐Ÿ‘‡๐Ÿผ what area of your body is the tightest and needs the most attention?! ๐Ÿค” For me, itโ€™s definitely my hip flexors and glutes! (Iโ€™ll blame my obsession with sprint training for that one!) ๐Ÿ˜›๐Ÿ‘
Get your vote in so you can see it on the app! ๐Ÿ˜‰ #freshbodyfitmind #yogaclass #flexibility
abโ™ฅ๏ธx


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Amanda Bisk

STRETCHES FOR SPLITS ๐Ÿคธ๐Ÿฝโ€โ™€๏ธ I get asked about splits all the time! Remember, this kind of flexibility TAKES TIME & consistency!! ๐Ÿ‘Š๐Ÿผ
Be patient, and trust the process of stretching a little bit everyday (rather than one big stretch in the week)...try this flow from start to finish as often as you can (Try it as a morning wake me up or in front of the tv at night! ๐Ÿ˜‰)
๐Ÿ‘‰๐Ÿผ Aim for 10 long deep breaths in each position
1. KNEELING HIP FLEXOR
Hip flexors are probably the most common area that limit people from getting their splits.
Pull your belly button IN & lengthen through your lower back before you push your hips forward.
2. LIZARD LUNGE
This is my favourite for opening up the hips! Especially hip flexors, groins & even hamstrings.
Inhale, lift your chest & look up, exhale, sink your hips down. TIP! >> to get deeper, come up into โ€˜Spider-Man finger tipsโ€™ and even begin to look up.
3. TWISTED LIZARD & QUAD STRETCH
A great way to open the hip flexors further. Phase 1 reach your arm back (the arm that is on the same side as the front leg...eg. Right leg forward, right arm back). Inhale, open your chest, look up & reach back, exhale, sink your hips.
Phase 2 releases your Quads (which can also cause tightness in the hips)...bring your heel to bottom & use your hand to grip the top of your foot & push down. TIP! >> sink hips down to the ground rather than lifting up to your foot.
4. KNEELING HAMSTRING
So important to fold at the hips & donโ€™t let your back round! TIP! >> think โ€˜belly button to thighโ€™ & pull your chest forward (like you are trying to touch your chest to your toes!)
5. SPLITS WITH BLOCKS
To get better at splits, you need to practise splits! Make sure your back knee is pointing DOWN, you aim to get both hips pointing forward & keep your chest up! TIP! >> let the blocks help you! Donโ€™t be afraid to use higher props to make sure your technique is right!
6. SPLITS & VARIATIONS
Once you are flat (or close!) Spend time here! The longer you hold splits, the easier they will become...& donโ€™t forget to breathe! ๐Ÿ˜Œ
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Hope this helps! ๐Ÿ˜˜ #splitstraining #stretching
abโ™ฅ๏ธx
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Music: Goodbye (Win & Woo Remix) - Mokita


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Amanda Bisk

You. You make me want to be nothing but myself. And thatโ€™s more than I could ever wish for.
I love you โ™ฅ๏ธ
@adam.m.dunne


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Amanda Bisk

Need some workout motivation? ๐Ÿ’ช๐Ÿผ Iโ€™ve just put up 8 new follow-along workouts in my app!! ๐Ÿคฉ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ๐Ÿ‘๐Ÿผ
Including:
Whole Body Sweat
Leg & Glute Sculpt
Minute Max Challenge Workout
Better Posture
Waist Sculpt
...and more!
๐Ÿ‘‡๐Ÿผ
Just press play an follow along with me! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ Iโ€™ll be your instant workout buddy! ๐Ÿ˜‰โ™ฅ๏ธ #freshbodyfitmind #workoutprogram #liveworkouts
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Fresh Body Fit Mind app available on iPhone & Android ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ


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Amanda Bisk

PULL UP PROGRESSION ๐Ÿ’ช๐Ÿผ These are some great building blocks to work towards a full pull up on your own! ๐Ÿ˜ƒ๐Ÿ™Œ๐Ÿผ
The key to pull ups is to use the right technique (activating your back to initiate your pulling)...The exercises work from easiest to hardest. Even if you can do the first few easily, practising ALL OF THESE exercises will help you achieve better pull up technique & strength (so donโ€™t skip the easy ones!) ๐Ÿ˜‰
๐Ÿ‘‡๐Ÿผ
1. SCAPULA RETRACTION
Aim to lengthen your neck and pull your shoulders down while squeezing your scapula (shoulder blades) together.
Benefits: teaches correct scapula movement and back muscle activation for the first phase of your pull up!
Suggested reps: 10-20
2. NEGATIVE PHASE PULL UPS
Use a small bar or place a box under to allow a jump up. When you catch at the top, remember exercise one and aim for long neck & scapula squeezing together. Lower as SLOW as you can!
Benefits: activates the muscles for a pull up but without needing all the strength. TIP! >> Donโ€™t let your shoulders creep up as you lower. Activate that back!
Suggested reps: 5-10
3. HALF PULL UPS
Notice the activation of your back & retraction of your scapula BEFORE you pull! Lift as high as you can, keeping your back switched on (even if it is just an inch!)
Benefits: Builds back endurance (holding the scapula down & in) & improves strength in the lats & arms needed to pull you up.
Suggested reps: 5-10
4. PULL UP
Try a full pull up with heavy focus on your technique (long neck, shoulder blades locked in, & aiming for chest to bar)
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Remember, you are lifting your whole bodyweight with your back & arms! Itโ€™s not easy!
Consistent practise is key ๐Ÿ”‘ ๐Ÿ‘Š๐Ÿผ Try 2-3 rounds of the suggested reps, 3-4 times a week.
Build that back baby!! ๐Ÿ˜ˆ๐Ÿ’ช๐Ÿผ #pullupprogression #beginnerpullups #backworkout
abโ™ฅ๏ธx
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Music: Wylinโ€™ - Always Never


189

Amanda Bisk

What a MASSIVE couple of weeks! ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ First 2019 @activeescapes retreat done and dusted here in Noosa! โ˜€๏ธ๐ŸŒด๐Ÿ’ฆ ...and an epic final week of my Fitness February challenge on my app ๐Ÿ‘Š๐Ÿผ๐Ÿ˜
So many exciting things coming up over the next few months (including a brand new 30-day challenge for you! ๐Ÿ˜‰๐Ÿฅณ)...Adam and I are back home in Perth, heads down, bums up working away! ๐Ÿค“๐Ÿค“
Canโ€™t wait to get everything out to you!! ๐Ÿ˜
PS. Make sure you check out my story to vote on what you want to see in my next fitness challenge! ๐Ÿ’ช๐Ÿผ๐Ÿ˜„ #freshbodyfitmind #fitnesschallenge
abโ™ฅ๏ธx


24

Amanda Bisk

OMG!! ๐Ÿคฉ๐Ÿคฏ๐Ÿคช I DID IT! Some of you might know that THIS was a massive goal for me last year...Firefly pose press to handstand.
Well, I didnโ€™t get it in 2018. I trained, and got stronger, and failed, and failed, and failed ๐Ÿ˜‘ I felt I was so close, but just couldnโ€™t get there!! Frustrating!!! ๐Ÿ˜–
But I made sure I was stubborn on this one. No giving up. Just finding different ways to train this movement, more strength, more flexibility, more experimenting...and more patience! ๐Ÿ˜ It took longer than expected, and thatโ€™s ok.
DONโ€™T GIVE UP. No matter how much you feel stuck. If you keep working, keep focused, and find passion in the process...you WILL achieve anything you want! ๐Ÿ‘Š๐Ÿผ #hardworkneverlies #fireflypress
abโ™ฅ๏ธx
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Music: Wish You Were Mine - Philip George


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