- 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.