- What's up team.
Frank D'agostino here.
New York Fire fighter 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 ♪
♪ 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)