Series: At Home Workouts - Full Body

Dissapointed. Can I get my money back?

04/07/2009

~ oscar

Hi, I usually don't give bad reviews but I dont feel the video is worth 2 dollars. It just says you must breath in through your nose and out through your mouth. That is found free all over the Internet. Also, it says the MP4 file size is 105 MB and it is just 14.5 MB. And the video quality is not SD as for watching on a good TV. Please give me my money back.

UPDATE: I received a refound. Thanks Mindbytes!

Nice form!

02/09/2009

~ nachan

This video is great to really learn the basic crunch and reverse crunch. I do crunches a lot but I never know if I'm doing the right form or posture. This video really teaches you the right way to do a crunch.

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.

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!

Where is that touch training method from?

01/19/2009

~ brittanie

I've never heard of touch training before but it seems like it really works. I bought this video as well the other abs videos by Derek and I'm doing it 3-4 times a week. It's great to have on my computer and I also downloaded it to my iPhone. I'm probably going to buy some more videos on leg squats and put that on my phone as well so I can take it to the gym. Very easy exercises to get a workout at home.

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: How to Get Six Pack Abs

  Learn the secrets of the Britney Spears ab workout! Imagine yourself with Usher's abs! Watch this video and learn how to get ripped abs. The time is now to have hot, sexy, tight abs!

  In this video, Derek Duke Noble, host of Urban Fitness TV, teaches the Urban Fitness crowd the best ab exercises to get six pack abs! Forget the ab rocket and the ab roller. Forget the slendertone ab belt and ab machines. This ab workout is equipment-free and a must do for men or women, at home or at the gym. This routine is for everyone and can be done anywhere at anytime. Turn this video on before bed or when you wake up. If you want to build up or tone up, these exercises are great for both bodybuilding and toning.

  This video tutorial is split up into four routines with both beginner and advanced instructions. Derek begins the lesson with a starting exercise, the standard crunch. The next routine in the abdominal series is a reverse of the standard crunch. The final two crunch routines are left and right side oblique exercises. During each exercise Derek breaks down the movements and notes when to breathe and when to exhale, emphasizing that proper technique and correct breathing help you get better results.

  Towards the end of the video Derek mentions his own training method called touch training, placing your hand on the muscle group you are using to notice when it contracts and squeezes. When you feel your muscle squeeze you know that you are working them out and maintaining proper technique. By practicing proper technique, focusing on your breathing, and making slow movements you will get the results you want.

  Whether you are looking for ab workouts as a female or male, these exercises are meant to enhance both female abs and male abs. You can do this routine at home or in the gym. All you need is a place to stretch out and start crunching. No need for ab machines! To get the most out of this video do 2 to 3 sets of each routines with 15 repetitions in each set.

  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. "

• Breathing Exercises for Better Fitness Training

  Breathing is the most effective way to get fast results in any workout. When doing an exercise it is important to know when to inhale and exhale, when to breathe through your nose and when to breath out your mouth. In this video tutorial, Derek teaches the anatomy behind deep diaphragmatic breathing and how this breathing exercise can help your muscles intake more oxygen. The more oxygen you get into your body, the more red blood cells get to your muscles which in turn produce more energy. This exercise can be done in the car while you're waiting for someone, at your desk in the office, or at home watching TV. No equipment is necessary to do this routine. No experience is needed to be able to do this exercise. Incorporate this into your daily routine when you're working out, in the morning when you wake up, or in the evening before bed and you will see the benefits of breathing right!

  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. "

• 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: 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. "

• 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. "

• 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. "

• 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. "

• How to improve fitness through balance exercises

  Integrate balance into your workout program! 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 practice balance fitness. This exercise is a complete overall body workout that can help your other bodybuildng or toning routines. First, Derek demonstrates how to do the exercise with simple movements to follow along with his instructions. Then, Derek adjusts and corrects his fitness models on their posture and technique.

  Add variety to the exercise by putting on a different type of resistance or changing the position of your legs or 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 to 3 sets holding for 15 seconds if you are a beginner, or 3 to 4 sets holding for 15 seconds 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 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.

• At-Home Workout Routines: Partner Stretching

  Stretch out your body with these easy-to-do stretching exercises! Watch this workout video and learn the easy and effective ways to increase flexibility and get the results you want. In this video, Derek shows his fitness models how to correctly do partner-assisted stretching to stretch out your hamstring, abductor, chest, back and pelvic muscles. This exercise is an overall body stretch that can help with flexibility and agility in your training. First, Derek demonstrates how to do the exercise with simple movements and step-by-step instructions. Then, he adjusts and corrects his fitness models on their individual posture and technique.

  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 different amounts of reps for beginners and advanced.

  After watching this video you will know how to correctly do the basics of partner stretching, 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 video. No fitness experience required. You can do this exercise 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. "

• Posture Exercises: Body Awareness & Body Alignment

  Correct your posture! 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 have a neutral spine. This video teaches about body awareness and how to adjust your alignment eliminating the need for a posture bra, posture support vest, or posture support brace. First, Derek demonstrates how to do the exercise himself with simple movements and step-by-step instructions. Then, he adjusts and corrects the postures of his fitness models as well as their technique.

  After watching this video you will know how to walk while maintaining correct posture, maintain good form between each movement, and keep a nice, neutral spine. This exercise can be done sitting, standing or walking, at home, at the gym or at work. It's a great one to keep in mind when trying to get in some quick exercise in a cramped space or in a 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. "

• 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 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. "

• 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.

• 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 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.

• A trainer gives the basics on Nutrition 101

  Get answers from a trainer to learn everything you want to know about nutrition. In this video tutorial, Derek answers the questions his fitness models have about eating right (depending on what your goals are). How much protein is enough? How often should you eat? How do you keep your metabolism up? How do you balance drinking and staying in shape? What are the key nutirents for better health? What are good snacks to have late at night? Is it true that if you reduce your carbohydrate intake it will help you to lose body fat? What percentage of carbs to protein is healthy? What is a godd portion size? Derek helps his fitness models understand the proper way to maintain their body fitness.

  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. "

• Sports Massage: The Basics

  Relax your body with a massage! Watch this video tutorial and learn the easy and effective ways to get the results you want. In this video, Derek shows his fitness models how to correctly give a sports massage. This lesson is an overall back and body massage that can help with tight muscles and stiff shoulders. 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. the manipulative techniques performed on your muscles can prevent sports injuries and aid in recovery.

  After watching this video you will know how to correctly give a sports massage, knead your partners shoulders, find presure points, perform palm rubbing and tapotement as well as passive stretching.

  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 & Flatten Abs

  Get that six pack today! Watch this workout video and learn the easy and effective ways to get the ab results you want. In this video, Derek shows his fitness models how to correctly do the basic crunch using a medicine ball. This exercise is a complete core body workout that can transform your obliques and other abdominal muscles. First, Derek demonstrates how to do the exercise himself with simple movements and step-by-step instructions. Then, he adjusts and corrects his fitness models on their posture and technique.

  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, full-range 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 5 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 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. Any fitness level accepted. Do this exercise 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. "

• Answers to Injury, Plateau & Nutrition Questions

  This video is chock full of questions for and answers from a qualified personal trainer. In this video tutorial, Derek answers all of his trainees' personal questions about fitness: What is the best practice to get over an injury? How do you recover from an injury? How do you reach the next level after hitting a plateau in your workout? What are the nutrients needed to maintain good health for bodybuilding (or for other fitness and health goals)? What can you do to challenge yourself at the gym? How can you change up your workout routine to be more interesting? How can you extend your strength with respect to specific sports?

  Watch this video and get the answers to your questions.

  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 Lower Abs Workout: The Pelvic Tilt

  Tone-up your lower abs! Watch this workout video and learn the easy and effective ways to get the lower ab results you want. In this video, Derek shows his fitness models how to correctly do the pelvic tilt. This exercise is a lower body workout that can build up your lower ab muscles below your belly button. 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 15 repetitions if you are a beginner, or 3 to 4 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 pelvic tilts to hone and tone your lower abs, 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: 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. "