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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

marina@marinapaul.com

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Mr Herbert's

Weekend of recharging the soul โœจ๐Ÿ™๐Ÿผโœจ Coffee & breakfast at my fave @mrherbertscoffee , walks along the beach, yoga class (as a yoga teacher, itโ€™s so nice to have someone teach me sometimes ๐Ÿ˜‰), dinner date with my love @ad.m.dunne , live music with @alldaychubbyboy here in Perth, long walks with my pups @westcoast_weenies , Sunday dinner with ma & Skype chats to Poland... The hustle of life is what fuels our weeks, and working hard to grasp big goals is what gives us purpose & passion...and sometimes it feels like we should always be chasing, otherwise weโ€™ll fall behind, or miss out. But, taking the time to step back, slow down, and do the simple things that make you smile ARE ESSENTIAL to the hustle. It refreshes your perspective. It allows you to p up your energy, drive & resilience. And we all know big goals and dres need all of the above ๐Ÿ’ช๐Ÿผ I SO READY for a productive week of work! ๐Ÿ‘Š๐Ÿผ and I hope you guys have found a little bit of time to recharge your souls too โœจ๐Ÿ˜Œโœจ LETโ€™S SMASH THIS WEEK TOGETHER! ๐Ÿ™Œ๐Ÿผ abโ™ฅ๏ธx

LOW BACK PAIN (QL) STRETCHES ๐Ÿ™Œ๐Ÿผ These are an absolute life saver if you suffer from and tightness in your lower back, specifically the QL muscle (quadratus lumborum). The QL runs either side of the lumbar spine, starting from the lowest rib to the top of your pelvis AND is is one of the prime causes of lower back ! ๐Ÿ˜ซ This is something I personally suffer from, and over the years I have found these stretches help release the QL the most! (Trust me, Iโ€™ve tried ALOT!) โœจ๐Ÿ˜Œโœจ ๐Ÿ‘‡๐Ÿผ Hold each position for 10 long deep breaths... 1. PUPPY POSE TWIST The aim here is to keen your knees grounded while feeling like you are twisting to place your upper back on the ground. Try to reach your bottom arm away from you to deepen the twist. TIP! > Release your top arm to the sky or even bind behind you to get a deeper stretch. 2. SEATED SIDE STRETCH This is my favourite! Focus on turning your chest up to the sky and looking up. Use your bottom arm/elbow to press into your leg to increase the twist. TIP! > bind your top arm behind you to get deeper. 3. STANDING SIDE STRETCH Reach your top arm up and over while rotating your chest to the sky. Push your in the opposite direction. TIP! > you can also do this gripping onto a pole with you top arm to deepen the stretch. 4. TWISTED WIDE LEG FOLD Place your opposite hand to ankle. Reach up and around with your free hand and look under your armpit. TIP! > use your arms to PULL you into the twist. . I hope these help you as much as they have helped me! ๐Ÿ™๐Ÿผ abโ™ฅ๏ธx . Try my โ€˜Lower Back Painโ€™ yoga class on my app Fresh Body Fit Mind โ˜บ๏ธ๐Ÿ™Œ๐Ÿผ In iPhone & Android โœจ๐Ÿ“ฑโœจ . Music: cortado - anton.

Try this fun FULL BODY WORKOUT with all the moves! ๐Ÿ’ช๐Ÿผ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: 8 x Toe Taps 4 x Toe Tap Knee Ups 8 x Duck Under Taps 8 x Squat Knee Drops Chorus: (x4) Jump to Plank Plank Jump Out Frogger Stand + Squat Verse 1: 8 x Toe Taps 4 x Toe Tap Knee Ups 8 x Duck Under Taps 8 x Squat Knee Drops Chorus: (x8) Jump to Plank Plank Jump Out Frogger Stand + Squat Bridge: 6 x Slow Kick Sits Chorus: (x8) Jump to Plank Plank Jump Out Frogger Stand + Squat . Enjoy!! 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

Just Charlie and I doinโ€™ our thang ๐Ÿ˜Ž๐Ÿ˜Ž ...while Willow barks her head off at all the other dogs/people/children/leaves around the park (can you spot her?) ๐Ÿ™„ haha Not a bad day to do our workout outside! โ˜€๏ธ 26 degrees Celsius today...and this is winter?! Boom ๐Ÿ‘Š๐Ÿผ abโ™ฅ๏ธx . Itโ€™s not to late to join us for the โ€˜All Out Augustโ€™ Challenge on my app Fresh Body Fit Mind! ๐Ÿ’ช๐Ÿผ๐Ÿ‘Š๐Ÿผ๐Ÿ™Œ๐Ÿผ on iPhone & Android โœจ

AB PYRAMID WORKOUT ๐Ÿ”บ๐Ÿ”ป๐Ÿ”บ This is such a great challenge workout ๐Ÿ™Œ๐Ÿผ If youโ€™re looking for an ab burn, youโ€™ve found it!! ๐Ÿ”ฅ๐Ÿ˜‰ ๐Ÿ‘‰๐Ÿผ This workout is a pyramid style, starting with 20 x reps of each exercise then dropping by 2 each round... eg. 20 x KICK SITS 20 x SINGLE LEG CRUNCH 20 x PLANK KNEE TO ELBOW 18 x KICK SITS 18 x SINGLE LEG CRUNCH 18 x PLANK KNEE TO ELBOW 16 x KICK SITS 16 x SINGLE LEG CRUNCH 16 x PLANK KNEE TO ELBOW ... All the way to 1. . If you want an extra challenge, when you get to 1, try to make it back up to 20! ๐Ÿ˜ฑ๐Ÿ˜ต Enjoy! ๐Ÿ˜œ abโ™ฅ๏ธx . Try more of my challenge workouts on my app Fresh Body Fit Mind ๐Ÿ‘Š๐Ÿผ Available on iPhone & Android ๐Ÿ™Œ๐Ÿผโ˜บ๏ธ . Music: Talk to Me - GAULLIN

This UPPER BODY WORKOUT was a killer! ๐Ÿ’ช๐Ÿผ haha ๐Ÿ˜ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: 4 x Single Leg Tricep Dips (R) 4 x Single Leg Tricep Dips (L) 4 x Tricep Dips Chorus Intro: (x4) 1 x Plank Drop to Elbow 2 x Plank Ear Taps 1 x Plank Press Back Chorus: 4 x Lying Overhead Reach 4 x Lying Wipers 7 x Single Arm Overhead Reach 4 x Lying Wipers 7 x Push Up Ear Taps Verse 1: 4 x Single Leg Tricep Dips (R) 4 x Single Leg Tricep Dips (L) 4 x Tricep Dips Chorus Intro: (x4) 1 x Plank Drop to Elbow 2 x Plank Ear Taps 1 x Plank Press Back Chorus: 4 x Lying Overhead Reach 4 x Lying Wipers 7 x Single Arm Overhead Reach 4 x Lying Wipers 8 x Push Up Ear Taps Bridge: Push Up to Plank 4 x Plank Press Back 3 x Elbow Plank Press Back 14 x Elbow Plank Spiderman Outro: 8 x Push Up Ear Tap 4 x Plank Press Back . Enjoy the burn!! ๐Ÿ”ฅ๐Ÿ”ฅ๐Ÿ”ฅ . 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

Scarborough, Western Australia

Wow! What a week! ๐Ÿคฉ I canโ€™t believe how many of you have joined my All-Out August Challenge in the last 6days! ๐Ÿ˜ฑ Every morning I wake up to the messages, posts & stories you are sharing (and wow are they so creative!!) and it makes me pumped to get up and do our class for the day! ๐Ÿ™Œ๐Ÿผ It really feels like we are keeping accountable together! ๐Ÿ‘Š๐Ÿผ And I cant be more proud of you guys for making this the best experience! ๐Ÿ˜ As Iโ€™ve mentioned before, I usually train on my own, so doing this challenge with you all feels like I have a whole bunch of friends training with me! ๐Ÿฅฐ If you need some workout motivation and wanna join our squad, itโ€™s not too late! Jump onto my app โ€˜Fresh Body Fit Mindโ€™ and jump into the All-Out August Challenge! ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ Itโ€™ll change the way you workout, I promise! โ˜บ๏ธ abโ™ฅ๏ธx . PS. What was your favourite class this week?! ๐Ÿ˜ I think mine was the โ€˜Total Leg Pyramidโ€™ ๐Ÿ™Œ๐Ÿผ๐Ÿ‘

Perth, Western Australia

ANKLE WEIGHT LEG + GLUTE WORKOUT ๐Ÿ‘Š๐Ÿผ Iโ€™ve put together this great combination of single leg exercises that will not only strengthen & build your (and legs) but also improve your coordination and balance! ๐Ÿ˜‰ ๐Ÿ‘‡๐Ÿผ 4 Rounds (30sec each side) SQUAT SIDE KICK Keep your foot flexed and pointing forward to get maximal glute burn! SINGLE LEG KICK BACKS Press your bottom back as you fold at the so you โ€˜sit backโ€™ into your standing leg (heel) & keep your belly button pulled in (donโ€™t let your lower back over activate) PLANK JUMP OUT TO ELBOW Get your knee to touch your elbow ๐Ÿ‘Š๐Ÿผ This will give you an extra oblique workout! SIDE LYING LEG LIFTS Keep your pointing down for extra glute activation ๐Ÿ™Œ๐Ÿผ SINGLE LEG HIP EXTENSION Pull your belly button in and lengthen through your lower back (donโ€™t arch!)...weight in your grounded heel. 30sec REST . Wearing @fpmovement weights ๐Ÿ’ช๐Ÿผ they stretch + velcro to any size!! ๐Ÿ˜๐Ÿ™Œ๐Ÿผ abโ™ฅ๏ธx . Music: Something Good - JLV

Get your sweat on with this fun WHOLE BODY WORKOUT! ๐Ÿ‘Š๐Ÿผ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: 8 x Side Steps 8 x Side Step Heel Tap 8 x Side Step Crunch 8 x Low Squat Taps Chorus Intro: 7 x Squat Knee Drop Chorus: (x2) 2 x Jumping Jacks 2 x Plank Jump Outs (x1) 4 x Mountain Climbers (x2) 2 x Plank Jump Out 2 x Jumping Jacks Verse 1: 8 x Side Steps 8 x Side Step Heel Tap 8 x Side Step Crunch 8 x Low Squat Taps Bridge: (x2) 3 Leg Dog Knee To Elbow Flow (L) 3 Leg Dog Knee To Elbow Flow (R) 4 x Push Up to Down Dog Chorus Intro: 8 x Squat Knee Drop Kick Chorus: (x2) 2 x Jumping Jacks 2 x Plank Jump Outs (x1) 4 x Mountain Climbers (x2) 2 x Plank Jump Out 2 x Jumping Jacks Outro: (x2) 3 Leg Dog Knee To Elbow Flow (L) 3 Leg Dog Knee To Elbow Flow (R) 4 x Push Up to Down Dog . Have fun!! ๐Ÿ™ƒ๐Ÿ™‚๐Ÿ™ƒ๐Ÿ™‚ . 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

Padang, Indonesia

To the moments that turned into memories, with friends that have turned into family โ™ฅ๏ธ Happy Birthday my sister from another mister ๐Ÿ‘ฏโ€โ™€๏ธ love you! ๐Ÿ˜˜

WHOLE BODY SLOW BURN ๐Ÿ”ฅ Since today is the first day of my โ€˜All-Out Augustโ€™ 31 day challenge, I though I would share 1 of the circuits from todayโ€™s workout ๐Ÿ™Œ๐Ÿผ (there are 2 more circuits in the full length class ๐Ÿ˜‰) If you havenโ€™t joined my challenge yet, itโ€™s not too late! ๐Ÿ˜„ Download my app and join us for our FULL Day 1 workout! ๐Ÿคฉ๐Ÿฅณ Can you make it through all 31 classes with me in a row?! ๐Ÿ˜๐Ÿ‘Š๐Ÿผ ๐Ÿ‘‡๐Ÿผ The key to this circuit is SLOW + CONTROLLED movements with excellent technique! x3 Rounds 10 x SQUAT KNEE DROP Keep the low and weight in your heels...especially in the front heel when you turn to lunge! 10 x CHAMELEONS Keep your belly button pulled in (especially during press back) & keep your hovering from the ground. 10 x SIT UP SLOW LOWER As you lower round your back as much as you can and GO SLOWLY! 10 x PLANK KICK THRU As you kick thru keep your bottom + leg lifted from the floor, focus on the Hold & keep your chest lifted (donโ€™t sink in your shoulder) . Enjoy the burn! ๐Ÿ”ฅ๐Ÿ™Œ๐Ÿผ abโ™ฅ๏ธx . Fresh Body Fit Mind app available for iPhone + Android! ๐Ÿ‘‰๐Ÿผ๐Ÿ“ฑโ˜บ๏ธ . Music: cortado - anton.

This song was a request from @datavizkiwi โ˜บ๏ธ๐Ÿ™Œ๐Ÿผ Hope you enjoy it! Work your abs, obliques & deep abdominal stabilisers with this fun CORE WORKOUT! ๐Ÿ‘Š๐Ÿผ ๐Ÿ‘‡๐Ÿผ FULL WORKOUT BREAKDOWN: Intro: (x2) 2 x Bear Hold Ear Taps 2 x Bear Hold Leg Extension (x4) Bear to Down Dog Verse: 3 x Extended Side Plank Crunch (L) 3 x Extended Side Plank Crunch (R) Chorus Intro: (x2) 4 x Single Leg Crunch 4 x Single Leg Snap Chorus: 4 x Lying Sit Up 2 x Lay Back Single Leg Snap 4 x Bear Hold Ear Taps 4 x Bear to Down Dog Verse 2: 3 x Side Plank Reach Thru (L) 3 x Side Plank Reach Thru (R) Chorus Intro: (x2) 4 x Single Leg Crunch 4 x Single Leg Snap Chorus: 4 x Lying Sit Up 2 x Lay Back Single Leg Snap 4 x Bear Hold Ear Taps 4 x Bear to Down Dog Outro: (x2) 2 x Plank Jump Outs 1 x Plank Step In + Out (x1) Plank Hold . Have fun!! ๐Ÿ™ƒ๐Ÿ™‚๐Ÿ™ƒ๐Ÿ™‚ . 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

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