AMT® Core Foundations

Workouts

AMT® Core Foundations

 

Why introduce core training on the AMT?
According to IHRSA’s 2013 Health Club Consumer Report¹, cardio equipment continues to be among the most popular equipment in the gym, and core training again was included among ACSM’s top 20 trends of 2014². Given the popularity of both training trends, there is an opportunity to facilitate core training in an area of the facility where members are already actively engaging and feel comfortable training in.

How can the AMT facilitate core training?
Unique attributes of the AMT support a friendly environment for various types of core conditioning – from core stabilization to functional core exercises. The Core Foundations segment addresses balance, stabilization and coordination and is the first in a 3 part core training series on the AMT. Later segments address functional core exercises once a strong base has been achieved.

Core Foundations benefits for your clients
Core Foundations helps clients train balance, proprioception, coordination and stabilization in a cardio
environment. Core awareness and stabilization is the foundation for movement efficiency, and trainers can
incorporate core training concepts into their clients training programs during or immediately following their
core training sessions.

Core Foundations is a 5 minute workout sequence. It is performed on the pedals of the AMT without actually
turning on the unit. The pedals create an unstable training environment that exposes single side imbalances,
movement compensations and over-corrections. As an added benefit, the design of the program also
AMT Core Foundations isometrically strengthens the muscles of the lower body. However, it accomplishes all this in a safe
environment where exercisers can easily grasp the fixed handrails or the rodeo grip for support if needed.
Core Foundations can be performed 3-4 times a week for several weeks until balance and lower body
strength improve.          

Core Foundations: 5 minute core stabilization sequence
While performing the sequence below, look straight ahead, keep shoulders back and relaxed, and keep hips, knees and toes forward.

      

 

1. Level Pedals

 

  1. Cross Arms
  2. Drive through the heel to bring pedals to level without lifting either heel off the pedals
  3. Provide time to correct balance and use fixed handrails for balance if needed
  4. Advanced clients can perform movement with an overhead raise 

2. Single Leg Drops

  1. Cross arms
  2. Drop one pedal down and rest until the pedal fully stops moving 
  3. Drive through the heel to bring pedals back to level without lifting either heel off the pedals
  4. Provide time to correct balance and use fixed handrails for balance if needed
  5. Repeat on opposite side.

3. Pedal Slides

  1. Cross arms
  2. Keep pedals in the same horizontal plane and slide one pedal forward and one back
  3. Keep knees slightly bent, and push through the front forefoot and back heel 
  4. Provide time to correct balance and use fixed handrails for balance if needed
  5. Repeat on opposite side

 

References:
1. 2013 IHRSA Health Club Consumer Report
2. THOMPSON, WALTER R. Worldwide Survey of Fitness Trends for 2014. ACSM’s Health and Fitness Journal, Vol.
17, No. 6, pp. 10-20, 2014.

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