Series: At Home Workouts - Upper Body

Push-up perfection

01/19/2009

~ alexjurek

I feel like I knew pretty well how to do a push-up, but the elbows always got me. I like that Derek tells you what angle your elbows should be at... I wonder if this will help prevent my wrists from hurting? He also incorporates multiple push-up exercises for both a beginner and an advanced push-up. I'll have to try the one on the exercise ball, I'll bet that really gives your core muscles a workout!

Awesome stretch tips for when you're flying!

01/19/2009

~ nachan

Derek's lesson on stretching in the airplane is great! I travel abroad every year and after a 12 hour flight I really need to move around and get the blood flowing in my body again. I love all the arm stretches but my favorite are the stretches for the neck. My neck cramps up after sleeping in an air plane seat for hours. Great lesson!

Below are the descriptions for each of the lessons included in the series:

• At-Home Workout Routines: The Back Row

  Build-up your back! Watch this workout video and learn the easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly do the back row by using the resistance bands to work out the rhomboid muscles in your back. This exercise is also a complete mid-back workout that can strengthen the posterior deltoids. First, Derek demonstrates how to do the exercise with slow, simple movements that follow along his step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique as they practice the routine.

  Add variety to the exercise by putting on a different type of resistance or changing the position of your legs and hands to really feel the squeeze. Slow small movements, steady breathing and focusing on the isometric squeeze (the double pause) are key elements to getting the bodybuilding or toning results you want. Derek recommends doing 2 sets of 10 repetitions if you are a beginner, or 3 to 4 sets of 15 to 20 repetitions if you are more advanced.

  Within the second half of the video lesson, Derek introduces a unique method of training called touch training, during the exercise touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter, engaging more muscle fibers, and your body gets a better workout.

  After watching this video you will know how to correctly do back rows to improve your back tone and musculature, maintain good form between each movement, keep a nice neutral spine, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training. You do not need any equipment to do this exercise. You can do this routine in the comfort of your own home or at the gym. Any fitness experienced accepted!

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: The Tricep Dip

  Tone-up your arms and get that killer tennis serve! Watch this workout video and learn the easy and effective ways to get the tricep results you want. In this video, Derek shows his fitness models how to correctly do tricep dips by using the medicine ball (if you don't have a ball you can use a chair) to isolate the tricep muscle group. This exercise is a complete upper body workout that can firm up your arms as well as flatten your stomach. First, Derek demonstrates how to do the exercise with slow, simple movements that follow along his step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique as they practice the routine.

  Add variety to the exercise by putting on a different type of resistance or changing the position of your legs and hands to really feel the squeeze. Slow small movements, steady breathing and focusing on the isometric squeeze (the double pause) are key elements to getting the bodybuilding or toning results you want. Derek recommends doing 2 sets of 5 to 10 repetitions if you are a beginner, or 3 to 4 sets of 15 to 20 repetitions if you are more advanced.

  Within the second half of the video lesson, Derek introduces a unique method of training called touch training, during the exercise touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter, engaging more muscle fibers, and your body gets a better workout.

  After watching this video you will know how to correctly do these arm exercises, maintain good form between each movement, keep a nice neutral spine, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training. You do not need any equipment to do this exercise. You can do this routine in the comfort of your own home or at the gym. Any fitness experienced accepted!

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: Tone Back, Neck & Traps

  Tone-up your upper back and neck! Watch this workout video and learn the easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly workout the trapezius by doing band shrugs with resistance bands. This exercise is a complete upper body workout that can firm up your neck. First, Derek demonstrates how to do the exercise with slow, simple movements that follow along his step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique as they practice the routine.

  Add variety to the exercise by putting on a different type of resistance or changing the position of your legs and hands to really feel the squeeze in your neck. Slow small movements, steady breathing and focusing on the isometric squeeze (the double pause) are key elements to getting the bodybuilding or toning results you want. Derek recommends doing 2 sets of 10 to 15 repetitions if you are a beginner, or 3 to 4 sets of 15 to 20 repetitions if you are more advanced.

  Within the second half of the video lesson, Derek introduces a unique method of training called touch training, during the exercise touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter, engaging more muscle fibers, and your body gets a better workout.

  After watching this video you will know how to correctly do the exercise, maintain good form between each movement, keep a nice neutral spine, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training.

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• How to Get a Good Workout While Seated

  You can get a good workout and stretch anywhere-even sitting in your seat at the movies (or on a plane, or at work, or...). Derek Noble, personal trainer to the stars, shows you how you can work your abs with a simple isometric contraction and stretch your neck and back while seated. This is a great lesson for those with sedentary jobs, or any time you have to sit for long periods of time. Get a small workout in and stay limber, even if you can't ht the gym!

  In these one-on-one lessons, Derek Noble gets one on one with the viewer with his active and intimate personal training session. He shows you specific exercises to tone and shape your body. Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru.

• Workout Routines: Tone-Up Lats & Trim Waistline

  Tone-up your lats and get that nice, trim waistline you've always wanted! This workout video demonstreates easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly do the lat pulldown exercise using the lat pulldown bar in your own home and with the medicine ball. This exercise is a complete upper body workout that can shape your lats as well as your abs. First, Derek demonstrates how to do the exercise with simple movements to follow along with his step-by-step instructions. Then, Derek adjusts and corrects his fitness models on their posture and technique. Slow movements, steady breathing and holding the position at the top of the rep are key elements to getting the bodybuilding or toning results you want.

  Within the second half of the video lesson, Derek introduces a unique training method called touch training; during the exercise, touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter and your body gets a better workout.

  After watching this video you will know how to correctly do the exercise, maintain good form between each movement, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training.

  You do not need a medicine ball to do this exercise nor do you have to leave the comfort of your own home. Derek recommends doing 2 to 3 sets of 15 repetitions if you are a beginner, or 3 to 4 sets of 15 repetitions if you are more advanced. Watch this workout video and learn the best practices to getting you the results you want!

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: Tone-Up the Deltoids

  Tone-up your deltoids! Watch this workout video and learn the easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly do the shoulder press to work out their delts. This exercise is an overall shoulder workout that can help firm up the anterior, middle, and the posterior muscle groups in your deltoids. First, Derek demonstrates how to do the exercise with slow, simple movements that follow along his step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique as they practice the routine.

  Add variety to the exercise by putting on a different type of resistance or changing the position of your legs and hands to really feel the squeeze. Slow small movements, steady breathing and focusing on the isometric squeeze (the double pause) are key elements to getting the bodybuilding or toning results you want. Derek recommends doing 2 sets of 10 repetitions if you are a beginner, or 3 to 4 sets of 15 to 20 repetitions if you are more advanced.

  Within the second half of the video lesson, Derek introduces a unique method of training called touch training, during the exercise touch the specific muscle group that you are working out. By touching that muscle group your mind focuses on squeezing it tighter, engaging more muscle fibers, and your body gets a better workout.

  After watching this video you will know how to correctly do the exercise, maintain good form between each movement, keep a nice neutral spine, understand the number of reps and sets to do as as beginner or advanced trainee, and gain the benefits of touch training. You do not need any equipment to do this exercise. You can do this routine in the comfort of your own home or at the gym. Any fitness experienced accepted!

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: The Proper Pushup

  "Get a full upper body workout and define your chest, shoulders, back and arms with one simple exercise, the pushup. In this workout video, Derek teaches how to correctly do the basic pushup using a medicine ball. He demostrates two variations, one for beginners and one for the more advanced. After watching this video you will know how to do a pushup using a medicine ball, maintain good posture while balancing on the ball, use stabilizing muscles to stay on the ball, start as beginner and work up to advanced variations, amd use chest muscles and balancing muscles to get a full body workout.

  This exercise works out the tri-ceps, shoulders and back. Results will show if you follow Derek's recipe for the perfect pushup: slower movements, pushing from the chest, tightening the abs to keep a neutral spine, bending the elbows, and using the stabilizing muscles to stay on the ball. This routine is for any fitness level and don't worry if you are not sure of your experience. Derek tells you where to start if you are at a beginner's fitness level and what to shoot for to get better and increase the total number of pushups you can do.

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: Build-Up Chest Muscles

  Define and sculpt your inner chest muscles to get that bigger chest you've always wanted! In this video, Derek shows how to workout the inner chest muscles and the interior delts by doing the chest fly. Build chest muscle fast, tone your upper body and do it all from the comfort of your own home!

  In this video lesson, Derek teaches how to use the resistance bands to isolate and workout your chest muscle groups. Derek demonstrates the first rep by stepping onto the band and keeping his feet together. Once in the correct starting position Derek teaches the best practices of the chest fly, i.e. how to maintain focus in the chest, squeeze the stabilizing muscles, and follow-up with your breathing. Slow movements, steady breathing and holding the position at the top of the rep are key elements to getting the bodybuilding or toning results you want.

  If this routine is too hard as a beginner, Derek suggests switching from two arms to a one-armed position. He recommends doing 2 to 3 sets of 15 repetitions, or 3 to 4 sets of 15 repetitions if you are more advanced. Don't forget to finish with a simple 15-second stretch. This exercise is especially good weight training for tennis as it can also help tennis players to improve their forehand swing. Watch and learn the proper technique to working out the muscles in the inner chest.

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• At-Home Workout Routines: Tone-Up Biceps & Arms

  Tone-up your biceps! In this workout video, Derek's fitness models show how to use resistance bands to tone up your upper body. Derek goes over how to correctly use the bands, maintain perfect posture, breathe on the contraction and extension, understand the difference between positive and negative contraction, and get the most out of the squeeze in your biceps. Derek checks his fitness models' form and adjusts their gripping.

  Get Katie Couric's biceps! Learn the secrets of Mark Wahlberg's bicep routine! Whether you want to have bulging female biceps or just tone-up to have celebrity biceps, this exercise can take you there! The exercise can be done with either dumbbells or barbells but use the bands if you are worried about overextending the joint. Derek says there are several different ways to work with the bands. You can use the band to do isolation curls with one arm at a time or reverse curls too. These bands are also easy to travel with, making a bicep band workout an ideal one to do on the road or in your hotel room.

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "

• Jet-Set Fitness: How to Work Out with Little Space

  Traveling during the holidays can be very stressful on the mind and especially wearisome the body. When you are flying, driving, or in any situation in which your body sits for long periods of time, your muscles begin to tighten up and create soreness that make you feel more tired after your trip. To avoid these cramps Derek suggests finding ways to stretch out in little to no space. In this video, he presents his top chair stretching exercises. The stretches help lengthen the neck, hamstrings, back, mid-back, shoulders, and arms.

  After watching this video you will know how long to hold each stretch, where you can do the stretch, and what areas of the body are best to stretch in order to increase the blood flow through out your body. Watch this video and keep your body nice and loose on the fly!

  You can do this video in the comfort of your own home, on the plane, in the car (not driving), or on a train. No experience required and equipment-free.

  Derek Duke Noble (www.bodynoble.com), the host and creator of Urban Fitness TV (www.urbanfitnesstv.com), is a world-renowned celebrity lifestyle and fitness guru. "