NY Firefighter 10-Minute Cardio Workout | BURNER | Men’s Health


– What’s up team. Frank D’agostino here. New York firefighter and co-owner of Team Transform Fitness and Training. Today, I wanna welcome
you to our arm blast. We have 10 minutes of fury here. We’re gonna start with a nice warm up because your wrist and biceps and triceps are gonna take the brunt of this workout. So we’re going through a
two part superset series and then at the end, we
have a two minute finisher. First off, we have our 40
seconds versus 20 seconds. We’re gonna begin on our back with a lightweight pair of dumbbells. We wanna go light to medium and make sure that you’re not
compassing form or technique through out any part of this exercise. First up, we have a double skullcrusher to a double narrow-grip press. Let’s grab our dumbbells and begin. Start with your feet just
underneath your hips. Keeping your heels down on the ground. Kiss your lower back to the floor. Arms up 90 degrees. 40 seconds begins in
five, four, three, two, alright. Double skullcrusher. (exhales) one and two. Double narrow-grip press. One and two and we keep the same cadence all the way through for
the next 40 seconds. Halfway through, 20 seconds to go. (exhales) At right about the halfway point, you’re gonna start to feel your back possibly flare off the ground. Make sure to reset. Feet down, back flared
and pull your shoulders to the round. Five, four, three, two, and one. Whew. 20 second break. Next up, we’re kneeling. You wanna make sure to keep
your shoulders pulled back. We’re going into a double bicep curl and at the top, you
wanna squeeze and twist. Making sure that we’re
really engaging our biceps. The biggest thing with exercise is making sure you engage
the muscle that we’re using. Hold on to these dumbbells tight. Nice grip, tall chest. Let’s squeeze and curl. We’re about 10 seconds in. (exhales) It’s important to keep your core tight, to make sure your hips don’t swing and really tighten up your glutes. So as we’re going through this, I’ll keep my left moving
so I can talk you through. As we’re going through this, tighten up your glutes,
keep your hips engaged and finish up strong
with five seconds to go. After this, we have a 20 second break. One, two, and three. Great job. (exhales) My arms are already fired up. 20 second break and we’re gonna start right back up. 40 seconds reverse 20, down on our back, double skullcrusher versus
double narrow-grip press. Remember, our feet stay flat underneath. And we wanna make sure
that our back stay flat against the ground. Five seconds to go. Get ready. Here we are in three, arms up, two, lock and load, one, let’s do this. At this point through the exercise, I want you to really assess if you’re able to get
proper form and technique with these dumbbells. If not, drop one dumbbell. Have the other in your hand and we’ll go behind our head, we’ll come up. Double press. Come up, double skullcrusher. 10 seconds into double press. And finish up strong right here. In five, four, three, two, and one. Great job. So remember, there’s no harm in dropping
down to one dumbbell. 15, 20 pound whatever you’re
using, that’s perfect. But if you can’t do the form and technique and you’re not able to
get through it properly, there’s no point. We wanna make sure we’re
firing up those muscles and that we’re moving forward fluidly. So 10 seconds on our break left. Kneel up tall. Shoulders pulled back, core tight. Let’s grab these dumbbells, up and twist. Light the biceps up. This is our burn series. (exhales) ♪ It’s hard to do with the long beam ♪ ♪ Split between dreams ♪ ♪ Smash some nice tits ♪ ♪ I’m a product to the stars ♪ ♪ At night in the light beams. ♪ ♪ Split between dreams ♪ ♪ snares ♪
– Halfway through. ♪ I’m a product to the stars ♪
– 20 seconds in, ♪ 20 seconds to go. ♪ ♪ Product to the stars ♪ ♪ At night in the light beam ♪ ♪ I’m a product to the ♪ ♪ Product to the ♪ ♪ Product to the ♪ ♪ The zero hole ♪ – Three, two, and one. 20 seconds. First superset is down. Next one to go. In five seconds, we’ll start it up. Athletic stance. Right low, back fly. Hands on the dumbbell, concentration curls In three, two, one. Let’s do it. (upbeat music) ♪ Hey ♪ – Remember squeeze
tight at the top portion of this exercise and make sure you’re bringing
your arm all the way down. We don’t want a half rep. That’s how you cut your results short. All the way down and all the way up. Be honest be true. Three, two, and one. Hands down on the ground. So we go from our bird dog position to off side. We’re driving our elbows up and we wanna make sure that
we’re supersetting properly right into this bird dog tricep kickback. This workout is perfect because you go from a concentration curl
focusing on your right arm into a kickback. I’m riding out both sides of the arms. (upbeat music) Make sure to keep your opposite leg tight, strong in here. If it’s too difficult,
drive it down to the floor. Keep your core tight and arms straight. Three, two, and one. 20 seconds here. Let’s jump up let’s give our left side the same burn as we gave our right. Separate your feet. Athletic stance. Elbows are glued to your knees. All the way down and all the way up. We begin in three, two, one. Let’s go. (upbeat music) Sometimes I like to touch my arms just to give it a tap and make sure that it knows I know when it’s working. Once you get to that top
portion, remember to squeeze. If your glutes or legs
are firing up too much, drop down to one leg. Reset your body here, nice and strong and you can go all the way up and all the way down
to concentration curl. I’m coming right back up halfway through. Let’s finish up strong for 20 seconds. (upbeat music) 10 seconds to go. Four, three, two, and one. We’re switching right into our kickbacks. Alright, concentration curl right down up to the
ground onto all fours. Tucking our toes, grabbing our dumbbell. We’re going right leg up, left arm up, keeping our core tight and our hips square to the ground. All the way up, all the way down. Really fight to get your
arm as high as you can, engaging your triceps. (upbeat music) Halfway through. (upbeat music) You could bring your
leg down to the ground. And keep your form tight. In three, two, one. Relax. (exhales) 30 seconds is up. We have a 20 second break. And we’re going into
our two minute finisher. What we have cooked up for you is narrow-grip push up into a standing bicep curl. Not just one but two reps. So here we go. 20 seconds, narrow-grip pushup, standing bicep curl. Double up the reps on top. Stay steady. Two minutes all the way through. Let’s work together, you and I. Here we go, in three, two, one. (exhales) double curl. Here we go. (upbeat music) Making sure that your chest goes all the way down to the ground. You land with your feet under your hips. You stand up strong and we curl. Many of times throughout this exercise, we’ll find that we’re flaring our backs and not tucking down our rib cage. So nice queue to remember, ribcage down, core tight. And that’ll keep us in check. (exhales) (upbeat music) At this point, if this
is becoming too difficult or it’s not working for you, you’re gonna bring your
legs down behind you, drop down to your knees. Push up, legs coming up one at a time and curl. Same thing. Roll and push up, legs forward and double curl. 10 seconds, let’s bring it out together. Here we go. Two minute finisher. Let’s go burner series. (exhales) Four, okay just one more and come on, three, two, and one. Whew! My arms are burning. I know yours are too. Thank you so much for being here. This is our 10 minute arm blast. I’m Frank D’agostino and
I’ll see you next time. (upbeat music)

19 thoughts on “NY Firefighter 10-Minute Cardio Workout | BURNER | Men’s Health”

  1. This is awesome. I am from Brooklyn, Coney Island and I just love this workout. Let's hear it for NYFD people. 😀👍

  2. Worked with frank DJing his classes. Classes are always run in a professional and fun way. He is always a pleasure to work with and a true gentleman.

  3. Yes this is so amazing! Just sent it to a client who is away on vacation and was looking to do some cardio workouts without equipment. We need more videos like this please 🙂

  4. Hey good workout =) I'm just mad when you make double shuffle to one side and triple shuffle to other 😀 😀

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