NY Firefighter 10-Min Ab Meltdown | BURNER | Men’s Health

NY Firefighter 10-Min Ab Meltdown | BURNER | Men’s Health



– I wanna welcome you to
our 10-minute ab meltdown. It's time to get shredded. What's up, team? Frank D'Agostino here,
New York firefighter and co-owner of Team Transform Fitness. Let's start off on all fours. We're going into cat cow. (energetic music) You wanna make sure to go slow and steady with this exercise, really driving up the arch of your back, stretching through your spine, and then in the opposite direction, pulling your shoulder
blades down and back. We have one more here. And what's cool is that this warmup is gonna bring us right into
our single-step bear crawls, which is the first exercise of our four. We have 40 seconds coming
up, with a 20-second break. Here we go, in three, two, and one, single-step bear crawls, let's go. Throughout this entire exercise
I'm keeping my core tight. 10 seconds to go. Five, four, three, two, and one. Core stars coming up next. With this exercise you can either have your shoulders and
head down on the ground and come out, and in, or we could take it the the next level and keep our body off the ground. Either way, you choose,
and we're gonna begin, in five, four, three, two, and one. Really drive your knees up
to your chest, squeeze tight, pull your belly button
back, and engage your core. Our 10-minute meltdown
should be challenging from start to finish. Halfway through. Remember, an important thing, especially when you're doing core, is to make sure you're
breathing through each rep, inhale and exhale. Two, and one. Up next is our alternating
sprinters, 20 seconds each side. We're gonna start by laying
back, hands at your side. Bring them back behind
your head and drive up, and reach for your knee. Hands go back behind you, and we do the same on the opposite side. If that's too easy, reach for your ankle. In five, four, three, two and one. For those of you already feeling a burn, you can do one of two
things at this point. You can either stop and take a few seconds to catch your breath, or we're gonna bring our
hands back behind us, and driving in and out through your chest. Final 10 seconds, whew. Five, four, three, two, aagh, and one. Next up, boxer situp, 40 seconds. Hands back behind you,
we're gonna come up tight, fist clenched, right and left. Squeeze your core, work your
obliques, we're going in. Three, two, let's punch. Make sure that as we come up you're not just punching across your body, but you're actually rotating
and twisting your upper torso. When you get that rotation,
when you get that twist, it's engaging your obliques and helps you have those sexy muscles right now your side. (exhaling sharply) 10 seconds, five, four, three, two, and one. Round two, abdominal meltdown. Let's stay shredding,
hands down on the ground. Tuck your toes, lift your
knees just off the ground, and let's begin to step. Start off slow, find your
cadence, and find your sequence. The great thing here is that your abs stay engaged the entire time through, but also, it works on some
hand-eye coordination. We're halfway through. ♪ Put your body in paralysis ♪ – Four, three, two, and one. Next up, down on the ground. (exhales) Back flat, heels right outside our mat, same thing with our hands, we're
opened up just like a star. We're gonna collapse, driving
our knees up towards our chest and slowly back down. 40 seconds, let's go. If you start to feel any neck pain or tightness in your shoulders, allow your head to come
back just like this, keep your hands flat behind you, and you could drive your legs
out to the side and then in, tucking your knees towards your chest. Let's finish up strong,
final 10 seconds, core stars. Seven, six, five, four, three, two, body stars, and one. (panting) Round two's a lot tougher than round one. 20-second break, alternating sprinters, let's get explosive. Legs extended in front,
toes pointing to the sky. Remember, we reach for our ankles if we want an extra challenge, if not, let's go for the knees. 40 seconds, everything we've got. ♪ Yay ♪ – What I love about this
series is that I'm here and we're going through
this workout together. It's not just about talking through it, but it's about getting through it together from start to finish. (panting) Take a two-second
breather if you need to. I know I do. I'm gonna go back down, and I'm gonna go right to knee touches. Four, three, two, and one. There we go, fourth
exercise, second round, let's finish strong, and
remember, a surprise is coming up. Let's train. Feet flat on the ground,
coming up, double punch. Left right, left right,
left right down, left right. We wanna make sure that
we cross our entire body and we're twisting at the torso. If we don't do that, we're not really giving our abs justice, we're not targeting our obliques. All the way down (exhaling
sharply), all the way up. ♪ Ooh ♪ – All the way down, all the way up. (exhaling sharply) ♪ Ooh ♪ – Five, four, three (exhales), two (exhales), and one, ooh.
♪ Ooh ♪ – 20 seconds, we earned it. Next up,
♪ Ooh ♪ – part one of our two-minute finisher. So here's what were gonna do.
♪ Ooh. ♪ – We're gonna be lying
flat down on our back. Bring your left knee 90 degrees. Take both of your hands
and you're gonna drive your palm through your knees and your knees through your palm. You're going to work with your core. The first level here is
pushing just like this, isometrically for 30 seconds. The next level, to step it up, is to actually raise your opposite leg up, right off the ground, keep your core tight,
and do the same thing. So 20 seconds, we're going
right into this exercise, we're gonna switch sides, and we're moving on for
our final 60 seconds. Three, legs down, 90 degrees
up with our left leg, opposite side toes, core
engaged, in three, two, one. Let's go to war with our core, 30 seconds. (exhaling sharply) One of my favorite things
about the 10-minute ab meltdown is that this isn't only
challenging your body but it's challenging your mind. Don't cheat yourself here. Drive your knee through your palm, and your palm through your knees. We are halfway through. Remember, if that doesn't
work, bring your foot down. Next level up, if people
want to get a little crazier, let's pulse. (exhales) Three, two, one. Switch sides, we're going right into this. Right leg up, left toe
to the sky, and drive. Isometricalled, palms
through, knees through. Go to war with your
core. (exhaling sharply) Leg down, keep that
tension, keep squeezing. Back up, final 10 seconds. Next-level challenge, pulse, seven, six, five, four, three, two. (panting) We're not done yet. Final minute, team, do
you have what it takes? 10-minute meltdown, shred season is here. Both of our palms are
driving against our knees. We're driving our knees through our palms and our palms through our knees, keeping our core tight and engaged. This is gonna fire everything up. Let's end this burner
series on a good note. Drive your knees through your palms and your palms through your knees. Keep your core tight. You might feel some tension in your neck, and if you do, let your
head drop down behind you. 20 seconds. (panting) 10, nine, eight, seven, six, five, four, three, two, and one. Whew, that is our 10-minute
abdominal meltdown. Shred season is here. Remember, it's always better
to start early than later. Go 100% or don't go at all. I'm Frank D'Agostino, and this is your 10-minute
abdominal burner series.

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