When’s the last time you went for a dip?
No, I’m not talking about a plunge in the pool or lake.
I’m talking about one of the most underrated, nowadays often forgotten exercises: good, old-fashioned exercises known as dips.
To build powerful, defined lower pectorals, triceps and frontal deltoids, dips are among the top exercises you can do.
They can also be one of the hardest exercises because you have to be able to support your own body weight.

How to:
To do a dip correctly, hoist yourself up on the dip bar, with your hands anchored on the handles.
Lower yourself until the upper arms are parallel to the floor, or some people go all the way down. Really, either one is Ok.
Then power yourself back up to the top position and lock out for a one-count.
Repeat for sets of 5-10 or more at a time, take a break and then power out more sets.
The parallel dip is used to isolate the triceps muscles more, while going all the way down will work more of your upper body muscles.
Many trainers recommend to perform dips after you bench press and before you do isolation work on the triceps.

Bonus tip:
On some home trainer machines or gym apparatus there are attachments that allow you to do assisted dips, which can also be highly beneficial. These machines give you a boost as you go up and you can control how much help you get.
Ideally, these assisted dips will help you eventually be able to perform them on your own.
For advanced fitness gurus, make dips harder by placing added weight on your body. There are weight holders made that you can strap to your back or waist.
Dips are a great exercise that should really be a part of your exercise routine.
So what are you waiting for? Take a dip today.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Unlike the first two exercises I mentioned this week – Renegade Rows and the Plank – I would think everyone knows what a jump rope is.
It seems like we all jumped rope at least a time or two as kids.
However, by the time we put away the Trapper Keeper, Cliff’s Notes and video games a lot of us never jumped rope again. (OK, a lot of us never put away the video games, but that’s alright as long as you play games in moderation.)
If you’re trying to get fit, and looking for a great, fun way to do it, consider re-discovering the jump rope.
It’s a good exercise for individuals or to do in groups and just about anyone can do it.
Jumping rope can burn up to 1000 calories in an hour and it’s one of the most efficient exercises there is.
It not only burns a lot of calories but helps tone the entire body, developing long, lean muscles in all big muscle groups.
It provides a great cardio workout, while also building strength and coordination.

Some people might think right away upon reading this that jumping rope would be too hard on their body.
However, many trainers I’ve talked to say running is actually considerably harder on the hips, knees and joints. When jumping rope the exertion is better cushioned because you land on the balls of your feet and the calves and shins act as shock absorbers. When jumping rope wear basketball shoes or supportive cross trainers if possible to provide better support than specialized running shoes.
However, before beginning a new jump rope program, consult a doctor or trainer if you’ve been inactive. As with any new training method, start slowly and gradually train harder.

So try to find an old jump rope in your closet or garage, or go to a fitness store and purchase one. If you’re in pretty good shape already, you could consider also buying a heavy jump rope to build even more strength and stamina.The jump rope is an inexpensive, totally portable piece of fitness equipment that’s as underrated as it gets when it comes to exercising.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

If you’ve never done “The Plank” it’s a core-strengthening exercise you simply must try.
You may wish a pirate had made you walk the plank at sea instead after giving these gut-busters a legitimate effort.
Most people know about sit-ups, ab crunches and even using exercise balls for sit-ups, but the plank is arguably the most underrated ab exercise.
For the Plank, lay face down on the floor or use an exercise mat or other flat surface. You can do them comfortably most places.
Place the elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms and keep your back flat and hips parallel to the ground.
It’s important to keep your back in a flat alignment – don’t let it sag or prop up too high. Looking straight ahead will help you keep your back straight
Basically, you’re lifting yourself up to a parallel position and supporting yourself.
It doesn’t sound that hard, but try holding that position for 1-2 minutes at a time. It will give your abs a great workout.
The Plank not only works strength, but will help build your muscle endurance.
To make this even harder, try side planks in which you prop yourself up from the side on one arm, using similar principles of the flat plank.
I recommend doing two or three sets for as long as you can go to start. After you’ve gained strength in these, then start trying to do three sets for 1 1-2 minutes each and then increase the time as you get better at them.
The core is at the center of everything we do and there aren’t many better exercises for it than the plank.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

The other day I was at the gym and an experienced weightlifter asked me if I wanted to learn some new lifts to complement my fitness routine.
I said, “Sure. It’s always good to learn something new.”
The gentleman introduced me to a classic lift known as Renegade Rows.
The rows are a regular part of the workout routine of many kettlebell users and if done correctly will work all the muscles of your upper body at once.
I was really impressed with the lift and also how hard they were. I plan on working these rows into my workout and trying to get better at them in the coming weeks. My pecs, back, biceps, triceps and abs will all thank me in the long run.

How to:The way experts teach to do Renegade rows is to put two kettlebells about shoulder-width apart on the floor. Make sure it’s flat surface.
Get over the kettlebells in a pushup position, supporting yourself with your hands squeezing the handles.
Push down hard on the right handle, while pulling up the left handle in a row exercise. Do the opposite to row on the other side. Keep the elbow of the bottom arm locked
You can either do sets on each side, or alternate left and right.
One tip I was told was to practice shifting your balance slightly so you can get used to supporting yourself over the kettle bells before even lifting any weights. Before doing any rows, you might want to simply practice raising the right arm while you balance with the left arm holding the other handle.
Another tip is to place the legs farther apart to start to aid with balance, which I had to do. As you get better, the legs can be moved closer together.
It’s always fun to add a new twist to your workout routine and Renegade Rows are an exercise I’d highly recommend trying.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Are you looking for a great way to naturally power up? Try drinking green tea.
Most of us have heard that the more natural food is, the better for you it is.
In the case of green tea, it’s derived from then plant Camellia sinensis, which undergoes no fermentation when green tea is made.
Thus the fresh, grassy flavored drink is about as close a “from the tree” drink as one will find.
Green tea actually has less caffeine (about 50 mg) per cup than some other teas or coffee, but is packed with antioxidants.
An ingredient called epigallocatechib 3 gallate (EGCG) is present in green tea, which many experts believe reduces the risk of cancer in the body.
It’s also been said to help reduce bad cholesterol and even help fight off gum disease and plaque on your teeth if regularly consumed.
When buying green tea, the best form to find is loose-leaf teas with whole or large pieces of leaves instead of tea bags.
The tea bags are made from powder left over from the higher-grade teas.
Of course, even the green tea in a tea bag will provide a good boost for you.

To get more benefits of green tea, also consider cooking with the leaves and some people even add in some finally chopped green tea on top of their ice cream.
So the next time you’re shopping look for green tea. It’s an excellent drink to work into your diet and it will even help make you more healthy.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

The weather is getting warmer and warmer and that means a lot more workout options for people on healthy regimens.
With spring in full effect and summer right around the corner, here are six summer workout tips:

1. Do morning workouts – The coolest time of day to work out is in the morning and it’s also a great time to send you into the rest of the day with great energy.
If you can work it into your schedule, seriously consider starting each day off with a morning workout.
2. Buddy system – Find a friend to work out with. It will help you both push each other and make the workouts more interesting.
3. Soak up the sun – Take advantage of the nice weather by getting outside to exercise, whether it’s setting up your weights outside, biking, hiking, or anything else that will get you moving and burning calories.
4. Yard work – A great way to condition your body, and also get stuff done around the house, is to treat your yard work like a workout. Work hard as you put in a flower bed or mulch around trees. And you’ll really have something to show for your hard work at the end of the day.
5. Don’t forget the home gym – Even though the weather’s nicer, it’s also nice to still have the option of working out in a home gym or at a club. You should still keep up a strength training regimen and it’s also nice to have the option to do a cardio workout indoors on a treadmill, elliptical or exercise bike.
6. Keep cool – Don’t forget to stay hydrated by drinking lots of water. Another good way to keep cool is to wear a hat or even a bandana or t-shirt wrapped on your head. It will help keep moisture in and keep the sun off you some.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

More and more women make it a point to exercise regularly, but most of their time and effort is centered around cardio workouts. You know, getting on the treadmill, elliptical or exercise bike, or walking or jogging.
Those are all great for you, but for really well-rounded fitness women should also incorporate at least some strength training into their routines.
Here are five strength training tips for women:
Lift weights at least three times a week – Three workouts a week is really the optimal number as it will give your muscles regular work, but also enough time to recover in between. Once or twice will help you some.

Up your weights - Make sure to gradually up the amount of weight you’re lifting. If you can effortlessly do exercises with little 10-pound dumbbells, or easy reps on a squat machine, then that’s not going to do much good. Make sure to push yourself at least a little bit.
If you can do 10-12 reps easily, then increase the weight the next workout.

Pick compound lifts – Do exercises where several muscle groups are being used at once, such as bench press, squat and lat pulldown.

Try a variety of lifts – If you’re just getting started into weight training, try out both free weights and machines – such as a functional trainer. Many people use both during a strength training workout.

Don’t worry about getting too big – Some women say they’re afraid of getting huge if they lift weights. It’s difficulty even for men to get really big working out, so fear not ladies – you won’t look like a model for Muscle and Fitness magazine.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

If you want to build extraordinary forearm strength and grip, it will take extra effort.
But it might not take as much as you think to notice a difference.
To rank among the elite grippers it will require an elite level of training, but even with a few extra exercises added to your workout routine you will be on the way to being a member of the captain crusher team.
Here are four tips to build up your forearms and grip strength:
1. Get a gripper - Buy a gripper and do sets of three to failure, rest 60 seconds and repeat. Do three sets. You can do these at the gym and also at night at home while you’re watching TV to get extra reps in.

2. Wrist roller - This will also help your grip, while really building up your forearm power. You can either purchase a wrist roller or make your own – go to the hardware store and cut a piece of pipe 1 1-2 inches wide and approximately 16-18 inches long. Drill a hole through the center, tie a knot in a piece of heavy cord and string it through, then fasten a carabiner on the end to hold the weights in place.

3. Farmers Walk- Grab two dumbbells in each hand and run or walk quickly around the gym or outside with them. Your grip will get stronger in a hurry and you’ll get some cardio in, too.

4. Thick Bars – A thick bar makes gripping a bar more challenging and will improve your tendon and ligament strength .
Use thick-bar grips on dumbbells and straight bars, for a variety of lifts.

It takes lots time and effort to build brute strength.
For many people that involves lifting both free weights and using machines, and you should be doing cardio workouts as well.
However, it makes training more interesting to change things up now and then.
With that in mind, here are tips for creative strength training:
1. Use kettle bells – Instead of dumbbells and exercise machines, try using kettle bells. These are one of the fastest growing workout methods and a great way to build flat out raw, functional strength.

2. Get a grip on things – Would you like to really improve your grip? Then hunt around online for the many strength gripper options, or check out a local fitness store and try some out in person.
In addition to grippers, you can improve your hand and forearm strength with things lying around your house: like squeezing a baseball or tennis ball.

3. Get strong on the go – Some people who are really into strength training think about ways to get strong throughout their day, even when not at the gym. If you want to really be dedicated, then do things like calf raises when you’re brushing your teeth, or do lunges when walking to check your mail, or bust out pushups and sit-ups every hour. I know a guy who carries 45 pound weight plates when he walks over to visit his friend – and an athlete I reported on used to walk to school with a backpack full of weights. It all depends on just how strong and extreme you want to get.
If you’re at work, find ways to do little strength workouts on hourly breaks, like getting some calf raises in or dips against your desk.

4. Change up your treadmill-elliptical – When doing cardio, every now and then set your machine to higher resistance levels and go for strength rather than speed. This is a real good way to build up your leg power.

5. Back it up – In addition to the legs, the back muscles must be properly trained while you’re on a strength program. If you have a bad back, the weight workouts are not going to go too well.
Make sure to stretch and incorporate exercises that will strengthen your back.
One of the simplest, but best ways to strengthen the back is to lie on your stomach, plant elbows and hips on the floor, arch up your back and hold at top for a 5-10 count. Do sets of 6-10 of these several times a day and it will stretch and strengthen your spine.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net

Leg strength is at the base of everything you do. If you can build strong, powerful legs then it will be the base for total body fitness.
Building strong legs also takes harder work than exercising the upper body.
It will take determination, lots of sweat and sacrifice to build powerhouse legs, but it will be worth it in the end.
Here are five tips to increase your leg strength:
1. Squats, squats, squats – If your back and knees will allow it, many fitness experts agree that squats are the single most important exercise you can do.
Make sure to use proper form, keeping your back as straight as possible as you go down and don’t go past parallel.
Good form is the key on squats. Work with a trainer or ask an experienced lifter for help if just starting. Start out light and get the form down, possibly doing sets with 95 pounds or 135 on the Olympic bar until you get it down. Start out doing 10-12 reps for sets of three or four.
If you’re just starting out, you should be able to gain strength quickly. For intermediate lifters, a good way to increase your maximum squat is to do heavy weights and low reps – 5 sets of 5 -on occasion.
2. Leg curls – Don’t forget to work the hamstrings hard – the “other half” of your upper legs. You can also do stiff-leg deadlifts and good-mornings can be helpful, too. These complementary lifts will work the back also, but are good tie-ins between your glute-ham complex, lower back and core. The extra support will be needed when your weights increase.
3. Auxiliary lifts – There are lots of auxiliary lifts you can work in too, depending on your goals. Lifts like angled leg presses, deadlifts, calf raises and leg extensions will help. Functional trainers can help train legs in many different ways.
4. Stretch it out – Make sure to stretch well as you progress to help the legs grow and avoid injury.
5. Stay well-rounded – Unless you’re a competitive bodybuilder, most likely you want to stay athletic as you build muscle strength. Cross train your legs with activities like bike riding, jogging, tennis, basketball, and swimming.

At Home Fitness consultant Aaron Dorksen’s blog deals with a variety of fitness topics, ranging from workout tips, motivational ideas and feature stories on how exercise impacts people’s lives. E-mail him with comments, questions or ideas for future blogs at aaron@athomefitness.net