Series: At Home Workouts - Lower Body

This is a great all around video for a leg and ...

01/26/2009

~ Ellen

Derek's video completely explains how to do the Hack squat with the stability ball. I love the music in this video and Derek's manner is very inviting and he has a gift for explaining exactly what he wants you to do in easy to understand terms. Thumbs way up on this one.

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

• At-Home Workout Routines: The Perfect Lunge

  Derek shows how to get a tight and firm gluteus maximus with the ultimate lunge workout, a perfect butt exercise and a good way to stay toned and maintain strength in the legs. Add these moves into any workout routine, and you will definitely get some posterior payoff. Learn how to do a proper lunge and put fitness lunges into your routine. Watch how to do a lunge workout without hurting your knees that doesn't require lunge rollers or barbells! In this lesson, author Derek Duke Noble teaches how to correctly do lunges and provides different lunge routines for both the novice and advanced lunger.

  Also, in this video lesson you will learn how to do a proper warm-up before starting lunges, get a neutral spine, incorporate dumbbells/barbells/weights, maintain the right amount of space between the legs, breathe consistently with directions on when and where to inhale and exhale, step forward and push backward from the correct positions and isolate the correct muscle group. He will also go over perfect lunge fit tips, technique, and proper posture. Lunges are a fantastic butt exercise to do before or in-between sets at the gym, outdoors or indoors. Give this video tutorial a try!

  To do this exercise all you need is an open area in the comfort of your own home or at the gym.

  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: Best Butt Exercises

  Get the perfect butt and tone-up your glutes! This workout video demonstreates easy and effective ways to get the results you want ""back there"". In this video, Derek shows his fitness models how to correctly do the butt squeeze. This butt exercise is a complete gluteus maximus workout that can firm up your posterior and hamstrings, if done properly. First, Derek demonstrates how to do the exercise with step-by-step instructions. Then he adjusts his fitness models on their posture and technique. He 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.

  Derek also 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 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. 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.

  Uncover the secrets to Jessica Alba's butt, or better yet, Jessica Simpson's butt. Get the recipe to a perfect butt. Watch this workout video and learn the best practices to getting you the results you want!

  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 Calf Raise

  Tone-up your calves! 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 calf raise with the stability ball. This exercise is a complete lower leg workout that can help buildup your soleus. 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 2 to 3 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 beyond a stability ball 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: Workout the Hamstrings

  Tone and sculpt your legs while learning how to use the Swiss ball. In this video tutorial, Derek introduces the medicine ball to specifically isolate the leg muscles. With the exercise ball, Derek demonstrates the best routine to workout your hamstrings, the leg curl. Step-by-step Derek tells his fitness models when to squeeze the hamstrings and when to release the ball. To get best results, Derek says, ""focus on the squeeze; the key is the squeezing and the full range of motion."" Work up to 3 sets of 15 reps. Make sure to stretch after doing the exercise. Once you workout a muscle group, it is important to stretch to prevent injuries in the future.

  Since stability balls have to be stable, you are also using your whole body to do this exercise. Derek points out several variations of this exercise that can be substituted to match any level of fitness, whether you are a beginner, intermediate or advanced. The last half of the video Derek gets more specific and asks the fitness models to practice touch training, placing a hand on the muscle that's working to engage the mind as well as the 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."

• At-Home Workout Routines: Tone-Up with Leg Squats

  The squat is a complete lower body and leg workout that can help prevent osteoporosis and increase bone denstity. Dont's be one of those people who find squatting annoying and make excuses like, ""It hurts my knees!"" Incorporate squats into your workout routine now! Learn the proper way to do squats. This video demonstreates easy and effective ways to get the results you want. Derek shows how to do the perfect squat with a medicine ball against a wall as well as the standard solo squat. Once you get more strength in your legs you can start to add dumbells and barbells. Get those legs you've always wanted and start squatting today!

  Any fitness level of experience can do this routine. You can do this in the comfort of your own home or at the gym. No equipment is necessary.

  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. "

• Beach Leg Workout (with South Beach Twins)

  In this lesson, personal trainer Derek Noble meets the famous South Beach twins, Miles and Marlen, on the beach for a lower-body workout. Derek instructs you how to do windsprints, the shuffle, and plyometrics in the sand. He tells you the benefits of doing this leg workout, and how the sand helps. The shuffle is a great running exercise for many sports that use lateral movement, including tennis, basketball, and hockey. Finally, Derek and the twins show you stretches for your calves, quads, and hamstrings.

  This lesson is originally from the series Urban Fitness on FIT TV, hosted by celebrity trainer, Derek Noble. 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.

• How to tone and work out your inner thighs

  Tone up your inne-thighs! 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 your abductors. This exercise is a complete core body workout that can tone up your thighs as well as your abs. First, Derek demonstrates how to do the exercise with slow, simple movements articulated by 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 15 repetitions if you are a beginner, or 3 to 4 sets of 15 to 25 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 and your body gets a better workout.

  After watching this video you will know how to correctly exercise your inner thighs, 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 tone your legs with the Hack Squat

  Tone up your legs! 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 hack squat with the stability ball. This exercise is a complete lower body workout that can firm up the front of your thighs. 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 to 15 repetitions if you are a beginner, or 3 sets of 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.

• Using Plyometrics to Work Out your Legs

  Personal trainer, Derek Noble, teaches us how to achieve gets explosive with plyometrics. Plyometrics is an exercise that uses your own body weight, and can be done anywhere. It is done by using your legs to propel yourself into the air. This exercise uses every muscle in your legs, your quadriceps, hamstrings, calves, and and gluteus muscles and will definitely give you a work out. Derek shows you how to start the plyometrics exercise, doing one-legged hops, and work your way up to jumping over boxes. This is not an exercise for beginners and is recommended for intermediate and advanced fitness levels only.

  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.