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tonedarms.html
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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>TONED ARMS</h4>
<p>Working out your arms and shoulders has many benefits. It can increase your muscle strength, muscle tone, and lean muscle mass. It can also reduce your risk of injury, improve your posture, protect your bones, and stabilize your joints.</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>PUNCHES</h3>
<h6>TIME-30 SEC</h6>
<p>Stand with one of your legs forward and your knees bent slightly. Bend your elbows and clench your
fists in front of your face.Extend one of arm forward with the palm facing the floor. Take the arm
back and repeat with the other arm.</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/NJxjWnbCEJk"
title="Power Punch Workout [ FULL ] [ STRENGTH & TONE ] [ 30 MIN ]" 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/Wvxo31JQ3t4"
title="Overhead Arm Clap Exercise Video (Official)" 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>CLAPS OVER HEAD</h4>
<h6>TIME-30 SEC</h6>
<p>Stand with your feet shoulder width apart. Raise your arms and clap over your feet.
</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>CHEST PRESS PULSE</h3>
<h6>TIME-30 SEC</h6>
<p>Hold your forearms together at shoulder height and bend your elbows with your hands together to
make <strong>L</strong> shape. Then lift your forearms up and down.
</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/gNywcYw-YSM"
title="Chest Press Pulse" 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>TRICEP EXTENSION</h4>
<h6>TIME-30 SEC</h6>
<p> Sit on a bench with your back straight.Gently make both hands into a fist and put them together.
Raise your hands overhead,then lower them down behind your head. Raise them up again,and repeat the
exercise.</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>ARM SCISSORS</h3>
<h6>TIME-30 SEC</h6>
<p>
Stand upright with your feet shoulder width apart. Stretch your arms in front of you at shoulder
height with one arm overlap the other in the shape of the letter <strong>X</strong> and then spread
tehm apart. Switch arms,and repeat the exercise.
</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/Cilm0WNRdCo"
title="Exercise Library: Scissors (Arms)" frameborder="0"
allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture"
allowfullscreen></iframe>
</div>
</div>
</div>
</section>
</div>
</div>
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<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>
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<li><a href=""><br> <br>Sign out</a></li>
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<h2>Featured Posts</h2>
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<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>
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