The AMT Machine is my all-time favorite piece of cardio equipment! AMT officially stands for Adaptive Motor Training, but I like to refer to it as A Mind-blowing Tush Workout.
The AMT has more range of motion options in comparison to the standard elliptical machine. You can move forward or backwards, up or down and vary your stride lengths depending on how you feel or where you want to feel the burn!
In this workout, I use the AMT Machine in two different motions, incorporate the
stability ball for squat pulses to amp up the burn and then end the workout with a burnout set of walking lunges! Can your legs take the heat on this one? I challenge you to try! Here are the instructions to this
four-part interval program:
Step 1 – AMT Forwards
Grabbing the handles in front of you, start pedaling forward with medium-long strides at resistance level 5 out of 20 for 2 minutes.
Step 2 – AMT Backwards
For the next 2 minutes, shock those glutes by changing your direction, range of motion, body placement and resistance! Begin pedaling backwards in small circular motions, driving through your heels. Crank the resistance to level 12, hang onto the sides and sit your hips back while leaning slightly forward.
Step 3 – Stability Ball Squat Pulse
Jump off the AMT Machine. Squeeze a small stability ball between your thighs. Keeping your toes pointing forward, pulse up and down in a squat position 25 times.
Repeat steps 1 through 3 two more times. Then, get ready for the BURNOUT.
Final Burnout Set—Low Walking Lunges
With your hands on your hips or straight out to the sides of you for balance, perform 50 LOW walking lunges! Never completely stand up while alternating steps—stay low to the ground to keep your legs under constant tension.