One of my favorite cardio machines is the Arc Trainer, because it effectively targets the back of the legs and glutes. While it may resemble an elliptical machine, it has a different motion and angle, which focuses the work in those key muscles we all want to tighten up. If you are lucky enough to have one at your gym, you should definitely take advantage of it! It’s a great tool for fat loss and sculpting.
In this HIIT cardio program, I show you how I like to use the Arc to work up a sweat and hit the glutes from every angle.
Here’s what I do:
Step 1 – Speed
Start with the incline on level 2 with a medium resistance and pedal at a fast pace for 3 minutes.
Step 2 – Hams & Glute Push
Next, raise the incline to a level 8 and up the resistance 15 levels from where it was during the warm-up. Hang on to the highest handles, sit your hips back and push through your heels. You will feel this in the hamstrings and lower glutes. Continue for 3 minutes.
Step 3 – Abductor & Outer Glute Push
Now, increase the incline to level 14 and up the resistance 10 more levels. Position one hand on the side handle and keep the other on the top handle. Turn you body, point your feet to the outside and pedal laterally. This should feel as if you were side step climbing on the StepMill. Let your outer glutes and abductors do the work and feel the burn! Do this for 20 rotations on each side.
Complete 4 Total Rounds.