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<!DOCTYPE html>
<html lang="en">
<head>
<meta charset="utf-8">
<meta name="viewport" content="width=device-width, initial-scale=1, shrink-to-fit=no">
<meta name="description" content="">
<meta name="author" content="">
<link href="https://fonts.googleapis.com/css?family=Roboto:100,300,400,500,700" rel="stylesheet">
<link href="assets/css/main.css" rel="stylesheet">
<link rel="stylesheet" href="assets/css/fontawesome.css">
<link rel="stylesheet" href="assets/css/templatemo-style.css">
<link rel="stylesheet" href="assets/css/owl.css">
</head>
<body class="is-preload">
<!-- Wrapper -->
<div id="wrapper">
<!-- Main -->
<div id="main">
<div class="inner">
<!-- Header -->
<header id="header">
<div class="logo">
<a href="index.html" style="font-family: 'Caveat',cursive; text-transform:lowercase;"><i>Fitify</i></a>
</div>
</header>
<section class="main-banner">
<div class="container-fluid">
<div class="row">
<div class="col-md-12">
<div class="banner-content">
<div class="row">
<div class="col-md-12 toned">
<div class="banner-caption">
<h4>FULL BODY</h4>
<p>The main goal of a full-body workout is to target all of your muscle groups to efficiently
and effectively promote muscle growth.</p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>JUMPING JACKS</h3>
<h6>TIME-30 SEC</h6>
<p>Is a physical jumping exercise performed by jumping to a position with the legs spread wide and the
hands going overhead, sometimes in a clap, and then returning to a position with the feet together
and the arms at the sides. </p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness" target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/yDSMdd8hiFg"
title="100 Jumping Jacks Challenge [Cardio + Burn Calories + Lose Weight]" frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/-dtvAxibgYQ" title="Butt Kicks"
frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
<div class="col-md-6">
<div class="right-content">
<h4>BUTT KICKS</h4>
<h6>TIME-30 SEC</h6>
<p>Start standing tall and bring one heel off the floor towards your glutes, the opposite hand comes
up towards you shoulder like running arms, then to the other side.
</p>
<div class="primary-button">
<a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.590172/full" target="_blank">Read
More on Frontiers</a>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>SKIPPING</h3>
<h6>TIME-30 SEC</h6>
<p>1. Hold the rope while keeping your hands at hip level.<br>
2. Rotate your wrists to swing the rope and jump.<br>
3. Jump with both feet at the same time, one foot at a time, alternating between feet, etc.<br>
4. Repeat until the set is complete.<br>
</p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness" target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/WiZfS2dmx1Y"
title="How to:Skipping without Rope" frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/CZBKSOtyssM"
title="How to Stretch Quads" frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
<div class="col-md-6">
<div class="right-content">
<h4>QUAD STRETCH</h4>
<h6>TIME-30 SEC</h6>
<p> Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps muscles:
Stand near a wall or a piece of sturdy exercise equipment for support. Grasp your ankle and gently
pull your heel up and back until you feel a stretch in the front of your thigh.</p>
<div class="primary-button">
<a href="https://www.frontiersin.org/articles/10.3389/fpsyg.2020.590172/full" target="_blank">Read
More on Frontiers</a>
</div>
</div>
</div>
</div>
</div>
</section>
<section class="left-image">
<div class="container-fluid">
<div class="row">
<div class="col-md-6">
<div class="left-content">
<h3>DNAMIC FROG POSE</h3>
<h6>TIME-30 SEC</h6>
<p>
Begin in a tabletop position on your hands and knees. Make sure your hands are underneath your
shoulders and knees are below the hips. Stay here and breathe for three to five breaths.
Inhale and slowly move your right and left knee out towards the side as you exhale, stopping to hold
and continue breathing whenever you feel the stretch. Depending on your flexibility, this step might
bring a powerful stretching sensation to your inner thighs and groin area. Avoid pain and do not
force your body into a deeper stretch than it's ready for.
</p>
<div class="primary-button">
<a href="https://www.health.harvard.edu/topics/exercise-and-fitness" target="_blank">Read More on
Harvard Health</a>
</div>
</div>
</div>
<div class="col-md-6">
<iframe width="450" height="350" src="https://www.youtube.com/embed/KKLRpTXA3k0" title="Frog Pose 101"
frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
</div>
</div>
</section>
</div>
</div>
<!-- Sidebar -->
<div id="sidebar">
<div class="inner">
<!-- Search Box -->
<section id="search" class="alt">
<form action="https://www.google.com/search" method="get" >
<input type="text" name="search" id="search" placeholder="Search..." />
<button type="submit">i</button>
</form>
</section>
<!-- Menu -->
<nav id="menu">
<ul>
<li><a href="index.html">Homepage</a></li>
<li><a href="flatstomach.html">Flat stomach</a></li>
<li><a href="thighworkout.html">Thigh workout</a></li>
<li><a href="split.html">Split training</a></li>
<li><a href="tonedarms.html">Toned arms</a></li>
<li><a href="fullbody.html">Full body workout</a></li>
<li><a href=""></a></li>
<li><a href=""><br> <br>Sign out</a></li>
</nav>
<!-- Featured Posts -->
<div class="featured-posts">
<div class="heading">
<h2>Featured Posts</h2>
</div>
<div class="owl-carousel owl-theme">
<a href="https://www.medicalnewstoday.com/articles/286745 " target="_blank">
<div class="featured-item">
<img src="assets/images/post1.webp" alt="featured one">
<p>Yoga is a mind and body practice. Various styles of yoga combine physical postures, breathing
techniques, and meditation or relaxation.</p>
</div>
</a>
<a href="https://www.samhealth.org.sg/understanding-mental-health/what-is-mental-wellness/#:~:text=Mental%20wellness%20is%20a%20positive,you%20lead%20a%20fulfilling%20life."
target="_blank">
<div class="featured-item">
<img src="assets/images/post2.png" alt="featured two">
<p>
Being mentally well means that your mind is in order and functioning in your best interest. You are
able to think, feel and act in ways that create a positive impact on your physical and social
well-being.</p>
</div>
</a>
<a href="https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep" target="_blank">
<div class="featured-item">
<img src="assets/images/post3.jpg" alt="featured three">
<p>Sleep is an essential function1 that allows your body and mind to recharge, leaving you refreshed and
alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases</p>
</div>
</a>
</div>
</div>
</div>
</div>
</div>
</div>
<!-- Scripts -->
<!-- Bootstrap core JavaScript -->
<script src="vendor/jquery/jquery.min.js"></script>
<script src="vendor/bootstrap/js/bootstrap.bundle.min.js"></script>
<script src="assets/js/browser.min.js"></script>
<script src="assets/js/breakpoints.min.js"></script>
<script src="assets/js/transition.js"></script>
<script src="assets/js/owl-carousel.js"></script>
<script src="assets/js/custom.js"></script>
</body>
</body>
</html>