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amandabisk

Amanda Bisk

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 . app ๐Ÿ“ฒ iPhone&Android

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LEG+GLUTE TONING ๐Ÿ‘ Shaping up your lower with lots of variety! ๐Ÿ‘Š๐Ÿผ I love including both single leg & explosive exercises into my training because they really target ALL of your leg muscles! ๐Ÿ”ฅ ...including the inner thighs and booty! (These muscles keep your exercises controlled & stable) ๐Ÿ‘‡๐Ÿผ 5 Rounds 15 (each side) x NARROW LUNGE ๐Ÿ‘‰๐Ÿผ Back Knee should be behind your heel, bottom sitting back & aim for elbows to front knee (with straight spine!)...TIP! > your front heel should firmly press down for full glute activation! 30 x SLIDE SQUAT ๐Ÿ‘‰๐Ÿผ Keep your bottom sitting back with straight back (squeeze your shoulder blades together). Press firmly into your heels! 15 (each side) x REV LUNGE KICK ๐Ÿ‘‰๐Ÿผ Take a BIG step back to lunge (Keep your feet on โ€˜train tracksโ€™..not too narrow!). Press through your front heel to stand up & kick. 30 x DROP SQUATS ๐Ÿ‘‰๐Ÿผ Keep your chest up & bottom back! Weight in your heels when you land in squat. . Enjoy! โ˜บ๏ธ abโ™ฅ๏ธx . Try 100+ follow along classes with me on my app Fresh Body Fit Mind ๐Ÿƒ๐Ÿ™Œ๐Ÿผ iPhone + Android โœจ . Music: Rinse & Repeat - Riton (ft. Kah Lo)

Try this super fun CARDIO WORKOUT with all the moves to get you sweating! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ This is one of my favourite songs to get me in a good mood so I HAD to make a workout out of it! ๐Ÿ˜œ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: (x2) 8 x Side Tap to Back Tap Steps 16 x Jump Knee Ups 8 x Drop Squat Shuffle Bridge: 2 x Breakdown Burpees Step down to Plank 2 x Kneeling Push Ups 8 x Mountain Climbers 8 x Cross Climbers 8 x Plank Jump Outs 8 x Knee to Elbows Chorus Intro: 4 x Ab Tucks 4 x Single Leg Snaps Chorus: (x2) Squat to Lunge Kick (L) Squat to Lunge Kick (R) (x2) Squat to Lunge Back Kick (L) Squat to Lunge Back Kick (L) (x7) Squat Knee Drop Outro: 8 x Side Tap to Back Tap Steps 8 x Knee Ups . Have fun! ๐ŸŽถ . Join me for full length follow-along workouts & yoga on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ www.freshfitmind.com (iPhone & Android)๐Ÿ‘‰๐Ÿผ๐Ÿ“ฑ

Perth, Western Australia

Who loves training abs?! (Itโ€™s definitely a personal fave of mine! ๐Ÿ˜‰) ๐Ÿ™Œ๐Ÿผ Iโ€™ve just released my latest โ€˜4 week AWESOME ABSโ€™ program on my app! ๐Ÿคฉ 4 full weeks of workouts and yoga that I have programmed specifically to target the 3-key training styles needed to build a strong, functional & toned core: 1. AB SPECIFIC WORKOUTS ๐Ÿ”ฅ fire up your superficial muscles, build definition & improve strength. 2. DEEP CORE & STABILISING CLASSES ๐Ÿ’ช๐Ÿผ learn deep core activation, control & coordination. Yoga classes that build strong 'core' muscles around the spine & pelvis, an integral part of injury prevention and safe training (eg. lower back & weakness). 3. CARDIO & FAT BURN WORKOUTS ๐Ÿ‘Ÿ boost your metabolism, improve your fitness, and encourage fat loss...important for 'uncovering abs'! . This has to be my favourite program yet! ๐Ÿ™Œ๐Ÿผ abโ™ฅ๏ธx . AWESOME ABS program (plus 100+ additional workout & yoga classes) exclusively on my Fresh Body Fit Mind app โ˜บ๏ธ๐Ÿƒ iPhone & Android โœจ๐Ÿ“ฑ

Perth, Western Australia

NO IMPACT WHOLE BODY WORKOUT ๐Ÿ’ช๐Ÿผ I know the โ€˜no impactโ€™ workouts are in high demand from you guys recently so here is a great whole one for you! No jumping or jarring. Just exercises that will make you strong, toned & get your sweat on! ๐Ÿ˜…๐Ÿ™Œ๐Ÿผ ๐Ÿ‘‡๐Ÿผ 4 Rounds 20 x SQUAT KNEE DROPS 10 x PLANK KNEE SLIDES 10 each side x FIGURE 4 HIP LIFT + CRUNCH 20 x PUSH UP EAR TAP 10 x SQUAT WALK OUT TO PLANK 30sec REST . Enjoy! ๐Ÿ˜ abโ™ฅ๏ธx . Find more follow-along workouts on my app Fresh Body Fit Mind ๐Ÿƒ on iPhone & Android! โœจ

Try this super fun CORE WORKOUT with all the moves! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ With a great mix of plank variations, this is a great way to build up your deep core strength! ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: (x4) Down Dog to Plank Plank Knee to Elbow (x2) Plank Left Knee Tuck Kick Through Left Side Plank Back to Plank Plank Right Knee Tuck Kick Through Right Side Plank Back to Plank Chorus Intro: 8 x Plank Alternate Knee Drops 4 x Plank Shoulder Taps 8 x Plank Alternate Knee Drops Chorus: 4 x Slow SL Crunch 8 x Fast SL Crunch 4 x Slow SL Crunch 8 x Fast SL Crunch 12 x Bicycles Verse: (x2) Plank Left Knee Tuck Kick Through Left Side Plank Back to Plank Plank Right Knee Tuck Kick Through Right Side Plank Back to Plank Chorus Intro: 8 x Plank Alternate Knee Drops 4 x Plank Shoulder Taps 8 x Plank Alternate Knee Drops Chorus: 4 x Slow SL Crunch 8 x Fast SL Crunch 4 x Slow SL Crunch 8 x Fast SL Crunch 12 x Bicycles Bridge: 6 x Side Elbow Plank Change Chorus: 4 x Slow SL Crunch 8 x Fast SL Crunch 4 x Slow SL Crunch 8 x Fast SL Crunch 16 x Bicycles Dish Hold . Have fun! โ˜บ๏ธ . Join me for full length follow-along workouts & yoga on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ www.freshfitmind.com (iPhone & Android)๐Ÿ‘‰๐Ÿผ๐Ÿ“ฑ

Soneva Fushi By Six Senses Resort Baa Atoll

Itโ€™s not very often that I get to be taken through a yoga class...as a yoga teacher, you sometimes end up creating, practising & teaching flows for most of your days... This @activeescapes trip at @discoversoneva not only allowed me to work (training all of our wonderful guests! ๐Ÿคฉ) BUT I also had the chance to switch off, surrender, and be led by the beautiful @ali_conlan for a few yoga classes โœจ๐Ÿ˜Œโœจ My favourite part of class recently has been back bends, hip openers & fun transitions! ๐Ÿ™Œ๐Ÿผ Iโ€™ve come home to Perth so refreshed! AND so ready to start creating again! ๐ŸŒฑ Let me ask you guys...what are some of your favourite parts of yoga class?! Iโ€™ll try and add as many suggestions as I can to my new classes on my app! ๐Ÿฅฐ abโ™ฅ๏ธx . Wearing: @nimbleactivewear (this fabric is sooooo lovely and soft!! ๐Ÿ˜)

Soneva Fushi By Six Senses Resort Baa Atoll

Can we make it in the pool & the ocean in 15 sec?! ๐Ÿ˜๐Ÿ’ฆ Swipe to see how we went! ๐Ÿ™Œ๐Ÿผ @adam.m.dunne @zannaconlan . . . . Adam came in 3rd with 12sec, then me with 11sec (I think my run up cost me time! ๐Ÿคฆ๐Ÿผโ€โ™€๏ธ) then Zanna with 11sec! ๐Ÿ‘Š๐Ÿผ

Try this super fun WHOLE BODY WORKOUT with all the moves! โ˜€๏ธ๐Ÿ˜๐Ÿ™Œ๐Ÿผ I was the biggest sweaty mess after this! 32 degrees Celsius and 80% humidity here in the Maldives!...and all of that heat reflecting off the jetty! ๐Ÿ”ฅ Always up for an extra challenge! ๐Ÿ˜œ (So pumped at the end because I did this 5 times over to get it right! ๐Ÿ˜…) ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: (x4) 2 x Toe Taps 1 x Curtsy Lunge 1 x Squat Stand (x 4) 3 x Crossovers 1 x Plank Burpee to Stand Chorus Intro: 4 x Squat Tap (Slow) 6 x Squat Tap (Fast) Chorus: 4 x Plank Kick Thru (Slow) Verse: (x4) 2 x Toe Taps 1 x Curtsy Lunge 1 x Squat Stand (x 4) 3 x Crossovers 1 x Plank Burpee to Stand Chorus Intro: 4 x Squat Tap (Slow) 6 x Squat Tap (Fast) Chorus: 4 x Plank Kick Thru (Slow) Bridge: 8 x Mountain Climbers 4 x Plank Jump Outs 8 x Mountain Climbers 3 x Plank Jump Outs Chorus Intro: 4 x Squat Tap (Slow) 6 x Squat Tap (Fast) Chorus: 4 x Plank Kick Thru (Slow) . Have fun! โ˜€๏ธโ˜€๏ธโ˜€๏ธ . Join me for full length follow-along workouts & yoga on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ www.freshfitmind.com (iPhone & Android)๐Ÿ‘‰๐Ÿผ๐Ÿ“ฑ

Soneva Fushi By Six Senses Resort Baa Atoll

Chasing the sun with my number one โ˜€๏ธ @adam.m.dunne Weโ€™ve spent the last week on @activeescapes at the most magical @discoversoneva in the Maldives! ๐Ÿ This has definitely been one of my most memorable trips. This island is deeply focused on sustainability (which Adam and I are so passionate about! ๐Ÿƒ). They have their own gardens for fruit and veg which service the buffet and restaurants, a recycling facility, water purification for our drinking water (no plastic bottles are used here!), a glass blowing room that uses the recycled glass to produce the restaurants glasses/bottles and souvenirs, Soda cans are up-cycled into door and cupboard handles in our villas, riding your bike is the only way to get around, and solar panels to power the island are just a few of the initiatives... We had 10 amazing guests here not only train to look after their bodies with workouts and yoga, but also be surrounded by positive environmental influences that inspire us to look after our planet, this has really refreshed my soul! โœจ๐Ÿ˜Œโœจ Soneva Fushi, you are a dream! abโ™ฅ๏ธx

Soneva Fushi By Six Senses Resort Baa Atoll

TRAVEL FRIENDLY WORKOUT โ˜€๏ธ๐ŸŒด You need absolutely nothing for this workout (not even a mat!) and just tiny bit of space! ๐Ÿ˜„๐Ÿ™Œ๐Ÿผ Perfect for hotel rooms, balconyโ€™s, the beach, the airport, on a boat, park or anywhere you are on your travels! โœˆ๏ธ๐Ÿšข๐Ÿšˆ I squeezed my workout in here on the beach in the beautiful Maldives! โ˜€๏ธ๐Ÿ ๐Ÿ‘‡๐Ÿผ 6 Rounds Do each round as quickly as you can. You have a 3min time cap for each round, before you need to start the next round. eg. If you finish your round in 2min 20sec, you have 40sec rest before you need to start the next round. . 5 x Frogger Pop Ups 10 x Plank Kick Thus 15 x Squat Jumps (tap feet) 20 x Table Top Runs 25 x Plank Jump Outs . This workout will take you 18min. OR you can choose how many rounds you want to do depending on how much time you have! ๐Ÿคฉ๐Ÿ™Œ๐Ÿผ Smash it fam! ๐Ÿ‘Š๐Ÿผ weightworkout abโ™ฅ๏ธx . Music: Running - Nyxen . Try the HUGE variety of equipment free workouts on my app Fresh Body Fit Mind! ๐Ÿ’ช๐Ÿผ๐Ÿ˜„ on iPhone & Android! โœจ

Try this fun ABS + CORE burner with all the moves! ๐Ÿ”ฅ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: 4 x Dow Dog to Bear (x3) 2 x Cross Climber 2 x Knee to Elbow Chorus Intro: 8 x Ab Tucks 4 x Single Leg Snaps Chorus: 8 x Single Leg Crunch Verse: 2 x Down Dog to Bear (x3) 2 x Cross Climber 2 x Knee to Elbow Chorus Intro: 8 x Ab Tucks 4 x Single Leg Snaps Chorus: 8 x Single Leg Crunch Bridge: Drop to Elbows 8 x Elbow Plank Hip Drops Push Up to Plank (x3) 2 x Cross Climber 2 x Knee to Elbow Chorus Intro: 8 x Ab Tucks Chorus: 8 x Single Leg Crunch Outro: Drop to Elbows 8 x Elbow Plank Hip Drops Push Up to Plank . ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ . Join me for full length follow-along workouts & yoga on my app โ€˜Fresh Body Fit Mindโ€™ ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ www.freshfitmind.com (iPhone & Android)๐Ÿ‘‰๐Ÿผ๐Ÿ“ฑ

Feeling so strong and balanced this month! ๐Ÿ’ช๐Ÿผ๐Ÿ˜ฌ and mainly because Iโ€™ve kept a great โ€˜consistentโ€™ routine with the โ€˜All Out Augustโ€™ Challenge every morning ๐Ÿ‘Š๐Ÿผ Waking up and knowing I have my workouts and yoga classes set out for me is epic! (Even though I can probably create my own workouts ๐Ÿ˜ itโ€™s nice to switch off my โ€˜coach brainโ€™ and not have to think about it everyday for once!) Iโ€™m keeping the challenge live in the app! ๐Ÿ™Œ๐Ÿผ (I know many of you have asked if you can still do it after August ๐Ÿ˜‰)....So, wish granted! โœจ haha If you want to get rid of the guess work when it comes to your weekly training, join in and see if you can make it through 31 classes with me in a row! ๐Ÿ˜‰๐Ÿ‘Š๐Ÿผ Just hit play each day and follow along! ๐Ÿ’ช๐Ÿผโ˜บ๏ธ abโ™ฅ๏ธx

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