Phone speedbag timer visual display when active https://www.getstrong.fit/Online-Speedbag-Timer/Fitness-Software

If you are looking for a free Speedbag Timer, then we have got you covered.

It does not matter if you are using a computer, tablet or phone our timer works on a massive amount of operating systems and browsers.

To use our timer all you have to do is specify the amount of time you want to be active and how long you plan to rest. Then just select the number of rounds you are going to use, and you are good to go.

continue...


man performing the Incline Dumbbell Press Reverse Grip https://www.getstrong.fit/Reverse-Grip-Incline-Dumbbell-Press-How-To-Exercise-Guide/Exercises

Building a powerful chiseled chest does not come easy, but if you start using the proper compound movements, you can get there in no time.

It does not matter if you are a man trying to add some definition or a woman looking to add a little more height to the chest wall the Reverse Grip Incline Dumbbell Press has got you covered.

With this exercise, you are performing a traditional incline bench except for one tiny difference. With this lift, your palms are going to be facing you. Think the same hand positioning you would use for pull-ups.

If you have never performed this exercise make sure you significantly drop your weight until you have your form mastered.

continue...


man showing how to perform the cable push-pull https://www.getstrong.fit/Cable-Push-Pull-How-To-Exercise-Guide/Exercises

If you are looking to bring your core strength to a new level and improve other compound movements like Deadlifts and your squats the Cable Push-Pull could just be what you need.

This article will include a video, image and written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

continue...


man showing how to do the Low Pulley Cable Crossover https://www.getstrong.fit/Low-Pulley-Cable-Crossovers-How-to-Guide/Exercises

Since this is an isolation exercise, make sure to program it into your routine after all your compound lifts like bench press and the military press.

Before you add this movement into your training program, you should already have a solid foundation of muscle and strength. If you are just starting your fitness journey, your time would be better spent using heavy compound movements instead of isolation exercises like this lift.

Step 1: Set the pulleys to the lowest position. Set the stack to the desired weight you plan to use and grab a pulley handle with each hand.

Step 2: Take a step forward to put tension on the pulley system. Have your Hands below your waist with the palms facing forwards and your arms almost completely straight.

You are now in the starting position for this exercise.

Step 3: Keep a slight bend in your arms and bring your hands upwards and toward the center of your body. Have your palms come together in front of your chest with the palms facing upwards and hold this position while squeezing your chest.

Step 4: Slowly lower your arms back to the starting position

continue...


how to do the High Cable Curlhttps://www.getstrong.fit/High-Cable-Curls-How-To-Exercise-Guide/Exercises

Step 1: Stand in the middle of two high pulleys with your arms stretched out(your arms should be parallel with the floor). Grab each handle with an underhand grip(your palms facing up).

You are now in the starting position.

Step 2: Bend your elbows curling the handles towards you until they are next to your ears, hold this position for one to two seconds. Focus on flexing your biceps as you pull the handles towards your body. Keep your upper arms stationary and only allow your forearms to move.

Step 3: Slowly lower your hands moving only your forearms back to the starting position.

You have now completed one repetition. Repeat for the selected number you have chosen.

continue...


how to perform the lying leg raise exercise https://www.getstrong.fit/Flat-Bench-Lying-Leg-Raise-How-To-Exercise-Guide/Exercises

This article will cover how you perform the Flat Bench Lying Leg Raise exercise.

We will include video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

Step 1: Lie down on a weighted bench with your back flat on the bench and your legs extended in front of you off of the end.

Step 2: There are two different possible positions for your hands. 1) You can put your palms down under your glutes or 2) have your hands at the sides holding on to the bench.

You are now in the starting position.

Step 3: Keep your legs extended and as straight as possible exhale and raise your feet until your legs form a 90-degree angle with the floor. When your legs reach 90 degrees, squeeze your core and hold this position for one to two seconds.

continue...


Step 1: To get into the starting position start by lying flat on your back. Now bend your arms and place them on the ground by your ears with the forearms vertical to the floor. Bend your knees and bring your feet in towards your butt. Drive through your hips and press through your shoulders and triceps raising your body off of the floor.

Step 2: Now extend your elbows pressing your body up pushing your head through your arms until your arms are nearing lockout.

continue...


how to perform the stability ball pike exercise https://www.getstrong.fit/Swiss-Ball-Pike-How-To-Exercise-Guide/Exercises

Step by Step Description

Step 1: Move to the start position by placing your calves and the tops of your sneakers onto the top of a swiss ball. Place the palms of your hands on the floor directly under your shoulders. Tighten your Core, Quads, Butt and pull your shoulders down and back.

The easiest way to move into this position is to stand in front of the stability ball. Lean over the ball, so your stomach is resting on it. Place your hands on the floor and walk your hands away from the ball.

Your body should now form a straight line from your shoulders to your heels.

Step 2: Keep your legs as straight as you can (remember to keep squeezing your quadriceps). Now bend at the hips and try to pull your feet towards the chest allowing the ball to roll forwards.

continue...


how to perform the Stability Ball Knee Tuck https://www.getstrong.fit/Stability-Ball-Knee-Tucks-How-To-Exercise-Guide/Exercises

If you are looking to strengthen your core and burn some calories at the same time, try out the Stability Ball Knee Tucks exercise today.

This article will cover everything you need to know to add and correctly execute Stability Ball Knee Tucks into your training routine.

continue...


how to perform the swiss ball plank exercise https://www.getstrong.fit/Your-Swiss-Ball-Plank-How-To-Exercise-Guide/Exercises

This article will cover everything you need to know to add and properly execute the Swiss Ball Plank into your training routine.

This article will include a video, image and a written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you use this exercise.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

continue...

Looking to gain more strength or lose some weight? We offer free fitness tools to help you reach your fitness goals. Register for free while we are in beta and get free lifetime access to our fitness tools that include an easy to use Calorie Counter, High-Intensity Interval Timer, Multiple Fitness Calculators and our Exercise Logger.