Series: One On One - Workouts for the Gym and More

Just in time for summer and tank tops!

06/10/2009

~ ht1979

This is going to help me get myself ready for strappy summer dresses, tank tops and swim suits. Yay for toned shoulders! Thanks, Derek.

I Purchased The Video

05/31/2009

~ billym

I like the clip. I use it before I begin my own session. Helpful tips would have been what kind of skip rope one should buy. And also how to size it for the individual.

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

• Shoulder Workouts: Anterior, Medial & Posterior

  Derek shows us the proper form and technique to develop a beautifully sculpted shoulder with lateral dumbbell raises. This exercise works the lateral aspect of the deltoid muscles located in your shoulder and neck. Derek will show you how to do a lateral raise to your ear, and then slowly release, using gravity to act as your resistance. He will instruct you how to protect the joints in your shoulders, and how to keep a neutral alignment to protect your back and neck. Finally, Derek shows you a stretch for your deltoid ("delts") and trapezius ("traps") muscles to loosen them up after the exercise. For a beginner, you will do 2 sets of 15 repetitions with a low weight. If you are more advanced, then you will do 3-4 sets of 6-8 repetitions with a medium to heavy weight. This exercise is recommended twice a week.

  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 Get Perfect Abs: Rectus Abdominus

  Getting the six pack can be as easy as 1-2-3 when Derek demonstrates the proper technique on the abdominal crunch equipment. The ab crunch machine helps to define abdominal muscles by adding resistance. Just as you use weight resistance to sculpt and tone biceps and other muscles, adding resistance to the abs gives you the perfect six-pack abs. This machine works the rectus abdominus, but can be modified to work internal and external obliques by turning the legs slightly to the side. To maximize fat burn, you want to exercise regularly for longer time periods at lower intensity. Also, when working on abs, Derek reminds you to focus on your breath. Finally, Derek advises you to stretch after the exercise. As a beginner, start with 2 sets of 15 repetitions with light weight. More advanced crunchers can do 3 to 4 sets of 15 to 25 repetitions with medium to heavy weight.

  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 Do the Ultimate Stair Climbing Workout

  Hollywood-style. Gluteus Maximus. Forget the gym…you can get a great stair-climbing workout at your local movie theater. Derek shows you how you can get a great cardio workout into any part of your life by using the stairs. Depending on your height and weight, you can burn 200 to 300 calories in 30 minutes by climbing stairs. When climbing stiars, Derek reminds you to maintian good posture, with your chest up and your stomach tight. He shows you a stair workout for all levels-beginner, intermediate, and advanced. Derek wil also show you how to protect your knees on the way down by using a weaving technique.

  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 Build Your Triceps

  Personal trainer, Derek Noble, shows you proper form and technique for using the tricep cable extension machine. Triceps are often overlooked, but are an important muscle group and helps to balance out the bicep. Building tricep strength can prevent the injury known as tennis elbow. The Tricep is actually a larger muscle group, including the lateral, medial, and posterior heads. Derek shows you how to begin with neutral alignment, how to perform the exercise properly to sculpt and prevent injury, and a tricep stretch to do once you are finished with the exercise. In this lesson, Derek also explains negative resistance, or eccentric contraction, which is keeping resistance on the weight as you come up.

  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.

• Beach Upper Body Workout (with South Beach Twins)

  In this lesson, personal trainer Derek Noble catches back up with the South Beach Twins, Miles and Marlen, to focus on the upper body. Derek and the twins will show you how to do a great workout anywhere-including the beach! You will learn how to do a narrow-grip chin-up, a wide-grip pull-up, a proper push-up, dips, and leg raises, all using a bar. Then, Derek will show you how to do your crunches properly. These exercises will work your biceps, chest, shoulders, triceps, back, and abs. Not only will they help you burn fat, but building up your shoulder and back muscles makes your waist appear thinner.

  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.

• 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 Do Proper Back Extensions

  Get the goods to creating a strong back. The back is the most commonly neglected area in the gym, but one of the most important. A strogn back improves flexibility an dreduces your risk of injury. 80% of people will suffer from low back pain, so let Derek Noble show you how to properly do back extensions to strengthen your lower back and prevent injury. Derek will teach you how to properly use the equipment, where to end the extension to protect your back, and how to use your hands to support your neck.

  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 do a Proper Leg Extension

  Personal trainer, Derek Noble, teaches you how to use the leg extension machine to create perfect tear-drop quads. Strengthening the quadriceps is important for improving your running stride and protecting your knees. On this machine, you want to get a full extension. Derek shows you how to properly adjust the machine so that you use it properly to prevent injury. He shows you variations of the exercise to isolate the vastus medialis and the vastus lateralis, the internal and external muscles of the quadriceps. Last, Derek shows you a quad stretch to losen the muscles after a tough exercise.

  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.

• One on One: Lat Pulldown

  Derek teaches you how to use the lat pulldown to work out those shoulders and lats to get the perfect sculpted back. Sculpting your back and lats helps to make your waist appear smaller. Derek shows you how to adjust the machine and properly do the exercise, leaning back and pulling the bar in to your clavical. Make sure that you are squeezing your shoulder blades together. He also discusses the importance of controlling the relseas for negative eccentric contraction, which really maximizes the exercise.

  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 do a Leg Press to Build Mass

  To help develop muscle mass, Derek shows you how to use the leg press machine. Pressing heavier weight actually helps to add mass to your entire body, and not just the one muscle group, because it increases the testosterone levels in your body. Before you begin to use the leg press machine, you want to make sure you have properly developed the intrinsic muscles around your knees. Derek shows you where to position your feet to get more emphasis on quads, hamstrings, lateral, or medial muscles. He also reminds you of the importance of focusing on your breathing and not locking out your knees. Finally, he will show you a hamstring stretch.

  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.

• Jump Rope and Skipping Cardio Workout

  Derek Noble teaches you the cardio secret that helps boxers get and stay fit and helped Stallone and Will Smith get ready for their boxing roles. Skipping rope conditions the heart and lungs, burns body fat, and develops muscle endurance. Derek reminds you that when you are skipping rope, you should rotate the rope with your wrists to avoid wearing out your shoulders. Derek shows you several different jump rope exercises, such as the boxer shuffle, hopping on one leg, running on the spot, and then takes it up a notch with speed running, knee ups, and double-pumps.

  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.

• Work out your Back with an Inclined Dumbbell Shrug

  Learn how to get a great back with the inclined dumbbell shrug. This exercise really works the traps, but also the shomboids and the deltoids. It can be done standing, but Derek shows you how to do the exercise on an incline bench to help isolate all the muscles in the trapezius muscle group. Derek shows you how to incline the bench, how to raise your traps and squeeze the shoulders. He also shows you how to protect your neck. At the end, he shows you a scapulus stretch to relax the muscles.

  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.

• Look Lean with a Stairmaster Cardio Workout

  Derek Noble, personal trainer to the stars, shows you how Hollywood keeps those fit bodies: cardiovascular training. Derek teaches you the proper technique for using the Stairmaster and gives you the rules for cardio training. 30 minutes of cardio exercise can burn 200 to 300 calories. Cardio shoudl be done three to five times a week, and Derek recommends cross-training by doing various types of cardio to work out all the muscles in your body. Derek also breaks down how to find your max heart rate, and what your training heart rate zone is.

  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.

• Shoulder, Chest and Bicep Workout: Cable Chest Fly

  Women have a common misconception that working their chest and shoulders will make them bulk up. Derek shows you how to do the cable chest fly, a machine exercise that works you anterior shoulder, chest, and biceps to help you build definition in your muscels, not bulk. Derek walks you through the position of your body in doing this exercise, how to protect yourself from injury, and an exercise-specific motion called the cable-crossover. How you do the cable-crossover will determine which part of your chest you are working.

  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.

• Condition and Strengthen with a Core Workout

  Learn the hottest new exercise trend – core conditioning. Core conditioning works all the muscles in the core of the body-in the stomach, the back, the shoulders, and the upper legs. Derek shows you two push-up like exercises you can do anywhere to help build your core stability. He gives you tips to protect yourself from injury. Derek recommends you start by holding these positions for 5 seconds, and build your way up to one minute.

  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.

• 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.

• Tone and Build Your Hamstrings: Lying Leg Curl

  Derek Noble shows you the ins and outs of the lying leg curl. This machine works your hamstrings and provides the counter-balance to the leg extension, which works the quadriceps. Hamstrings are important muscles to develop for sports that involve running and jumping, such as sprinting, basketball, and volleyball. Derek shows you how to adjust the machine and proper form for the best work out and safety. You will also learn variations to the exercise that isolate the lateral and medial muscles.

  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.

• Tone Your Arms with Preacher Bicep Curls

  Want to go from flab to fab? In this workout video, the trainer shows you how you can tone up your arms and look like Sarah O'Connor from The Terminator. Here is the secret recipe for developing those killer bi's (umm, biceps for those not down with the exercise lingo): the ultimate arm workout.

  To get those awesome arms and go from flab to fab Sarah O'Oconnor arms, Derek says to do the machine preacher bench bicep curl. After watching this video, you will know the proper technique to doing a bicep curl, when to inhale and exhale, the importance of therapeutic stretching after a routine, another variation to the bicep curl called bicep isolation, and the benefits of touch training. This lesson is an overview of touch training, muscle isolation, bodybuilding & toning, upper body stretching, and breathing technique.

  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.

• How to do Build Bulk in your Calf Muscles

  The calf is composed of two muscles, the gastrocnemius and the soleus. The gastrocnemius is the muscle you work doing standing calf raises. But to get more bulk and power in your calves, the sitting calf raise at a machine, which works the soleus muscle, is the exercise for you. Derek Noble shows you how to prep the machine and the proper form for the exercise to give you the best results without injury. This exercise is excellent in building the calf muscle and perfect for those who play basketball or tennis, or run. After the workout, Derek will show you a calf stretch to relax the muscles.

  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.

• Get Cardio Results and Boost Metabolism: Cycling

  The key to getting the best results from your cardio workouts is variety. In this lesson, Derek Noble shows you a cycling (or spinning) workout for cardio training and boosting your metablism. Derek shows you how to adjust the bike so that you are in the proper position. Next, he shows you a spinning routine where you pedal hard for 1 minute, and then slow down for 30 seconds, continuing this pattern for 30 minutes. You will want to calculate and train at 60-85% of your max heartrate. At the end of the workout, cool down for five minutes, and then do the leg stretches that Derek shows you.

  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.

• Building lean muscles without mass: Model Pump

  This exercise set is called the Model Pump because it is popular with models, who need lean, cut muscles without the added mass. These exercises require no weights, but use your own body and gravity as resistance. Derek Noble, personal trainer to the stars, shows you how to do three exercises (also known as a ""giant set""): a wide-grip chin-up, a narrow-grip chin-up, and dips. The wide-grip chin-up works your lats, shoulders, and biceps. The narow-grip chin-up isolates the biceps and works the chest. Dips focus on your triceps and shoulders.

  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.

• Work out Wrists and Forearms to prevent injury

  Wrists and forearms are areas that are often overlooked during workouts. However, if you suffer from carpal tunnel, tennis elbow, or golf elbow, or take part in activities that put you at risk for them, then you should be doing wrist curls. Developing the forearm can prevent or alleviate these problems. Derek shows you how to properly workout the forearm, doign seated wrist curls with a dumbbell. Then he shows you the exercise to work the muscles in the top of the forearm, the reverse wrist curl. Finally, he shows you how to do a forearm stretch that can be incorporated into your daily life, especially if you work a desk job.

  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.

• Getting an Upper Body Workout with a Medicine Ball

  Personal trainer Derek Noble goes old school when he works the muscles with a medicine ball. Using a medicine ball gives you a full upper-body workout. For a little variety in your workout, grab a pertner and a medicine ball and try these exercises. Derek shows you the twist (abs and obliques), forward chest pass (shoulders, chest, back, abs), side pass (biceps, tshoulder, obliques), overhead pass (triceps, shoulders), squat throws (gluts, hamstrings, arms), and ab toner (arms and abs).

  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 Workout Your Pecs

  Celebrity trainer, Derek Noble shows us how to get the pecs of Brad Pitt, using the incline chest press. Derek recommends this as the first exercise in your chest workout. He shows you how to adjust the machine and make sure that your body is in the proper alignment for the best results and to prevent injury. He also reminds you that higher reps at lower weight will give you definition and that lower reps at a higher weight will give you bulk.

  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 do Proper Chest Dips

  Derek Noble, celebrity personal trainer, shows you how to do chest dips, an exercise that isolates the lower chest muscles and helps to lift you pecs and raise your chest. Derek talks you through the exercise, ensuring that you use the proper form and squeeze your muscles in the correct place. It is also suggested that you might need a spotter for this exercise, especially as you get tired, and Derek shows you how to use a spotter. Finally, Derek shows you a great stretch to losen up those tired muscles after the exercise.

  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.