Being a stepmom on Mother's Day can cause a lot of uncomfortable emotions. For weeks, stores are filled with Mother's Day cards and mugs designating "Best Mom Ever&q...Similarly to the upper body warm up, your lower body warm up is going to consist only of lower body exercises. A1: 1-2 min glute foam rolling or glute stretch. B1: 10 hip cycles both sides and direction. C1: Squat Clinic 1.0 or 2.0. D1: 3-5 min jump rope.Get the best deals for National Hamburger Day from Smashburger, Wendy's, Burger King, and more. National Hamburger Day (not to be confused with its sibling food holiday, National C...With the calisthenics 30-day challenge, beginners will find themselves progressing through exercises that may have seemed daunting at first. This gradual progression is key to building a solid fitness foundation. The program also includes a 28-day calisthenics challenge free download, allowing users to keep track of their progress …Do: 6-8 reps. a) Sit on the floor with both legs bent at 90°, your right leg out to the front and your left out to the side. Stretch your arms out in front of you. b) Keeping your feet in contact ...Your 28-Day Workout Challenge Game Plan. The short bursts of intense dumbbell exercises and tight rest periods in each of the six challenge workouts create the perfect combo. They combine cardio ...Your body should form a straight line from your head to your heels. Lower your body until your chest nearly touches the floor, ensuring your elbows are tucked close to your body. Push your body up, returning to the starting position. Workout Plan: Perform 2 sets of 10 repetitions with a 60-second rest between sets.Both Males and Females. It’s a six-day split containing three sessions for resistance training and bodyweight calisthenics each. Day 1: Weight Training. Day 2: Calisthenics. Day 3: Resistance Training. Day 4: Calisthenics. Day 5: Strength Workout. Day 6: Calisthenics. Day 7: OF.In this resource, I list all the free calisthenics programs and PDFs on offer, and outline the easiest way to access each program.Celebrate National Pubic Lands Day by volunteering with the National Environmental Education Foundation. There's a good chance your future travel plans involve one of this country'...Week 5 • Number of Training Days in a Week: Four (Mon, Tue, Thur, and Fri) • Daily Workout Session: 45 minutes • Total Rounds: Three • Rest Between Exercises: 30-45 seconds • Interval Time Between Rounds: 2 minutes Exercises Targeted Muscle Reps/Time Burpees Integrated Full Body AMRAP Bench Dips Triceps 20-30 sec Pistol Squats Legs …Get Start 28 day Wall.pilates Challenge:4 Steps. Step 1: Prepare Your Space. Step 2: Set up Wall Pilates Area. Step 3: Wall Pilates Equipment Needed. Step 4: Warm up and Cool-down. Week 1- Foundation and Core Activation in 28-Day Wall Pilates Challenge.Try our free Gymaholic Fitness Workouts App. Home App Articles Motivation Store. all articles exercises motivation. Search. Articles. 21 Day Calisthenics Workout Plan to Kickstart Your Journey. 9 Reasons Why You Should Add Calisthenics to Your Workouts. ... Everyday Is A New Challenge. Everyday is a new challenge. 60 Years Old …Google PDF Viewer is a powerful tool offered by Google that allows users to view and manage PDF files directly within their web browser. Gone are the days of having to download and...Common exercises in home and street calisthenics workouts include: These exercises will train the muscles of your whole body. Pulling movements like pull-ups and chin-ups use the upper back and biceps. Pushing movements like push-ups and dips use the chest, shoulders, and triceps.30 Day Stretching Challenge Details. We’ll be stretching for 15-20 minutes Everyday. The Links to each of the videos are in the PDF calendar. Take Progress Pictures on Day 1*. Cross off one day of stretching at a time. *I recommend “Happy Baby” pose as demo-ed in this video, you can also take pictures of your current progress with ...We have developed a downloadable calisthenics workout plan PDF for both beginners and intermediates alike. They will help you develop strength, balance, …December 4, 2022. Welcome to the Ultimate 12 Week Bodyweight Workout Plan, designed to improve your control and connection with your body, while promoting strength, power, lean muscle growth, and balance. This workout routine is for all fitness levels and is scalable from beginners to advanced. That’s because no matter what level of ...In today’s digital age, PDFs have become one of the most widely used file formats for sharing and storing documents. However, large PDF files can be a challenge to work with, espec...Carmine Caruso - Musical Calisthenics for Brass - Free download as PDF File (.pdf) or read online for free. Music Calisthenics for Trumpet and other Brass Instruments.PDF files have become widely used for sharing and storing documents, thanks to their compatibility and security features. However, finding reliable and user-friendly software to ma...5. Beginner Dips. Dips are an excellent upper-body exercise that improves strength and muscle size. 6. Pistol Squats or Deep Squats. These are a must to create an athletic body you can trust. 7. Beginner L-Sit Holds. …1. Push calisthenic exercises. Push-ups are a bodyweight exercise that work the chest, shoulders, and triceps. 2. Pull calisthenic exercises. Pull-ups are a bodyweight exercise that work the back, biceps, and forearms. …Sep 21, 2023 · Here’s a breakdown of what you can expect: 1. Duration. This challenge spans 30 days, making it an ideal commitment for those seeking a short-term fitness boost or looking to kickstart a healthier lifestyle. 2. Full-Body Workout. With calisthenics, you’ll engage your entire body in each calisthenics workout. Step 1: Download the Transform at Home app on Apple or Google Play Store. Step 2: Follow the 28-Day Transform at Home Calendar. Step 3: Change Your Life And Start Your Transformation Journey. Check Out Trainer Lindsey's 10-Minute Tank Top Workout Available in Transform at Home App! NEW Way to Transform with the S.W.A.P. Method.Nov 9, 2023 · The White Coat Trainer Calisthenics Template for Beginners. 8. Madbarz Workout App. 9. Workout Temple: Holistic Approach to Calisthenics. 10. A Shot of Adrenaline: Beastmode 30-Day Calisthenic Workout Plan. 11. Fitness Volt: 5 Simple Exercises – A Routine for Daily Calisthenics Training. Here is a busy day schedule I typically do when long days appear: 0600 – Early wake up for get 20-30 minutes of some form of cardio done like running, biking, swimming.Is the 28-day challenge free? Yes, our 28-day workout challenge is completely free and you can download the schedule and fillable chart to track your …30 Day Squat Challenge Printable Spreadsheet + PDF. The 30 day squat challenge is a relatively easy way for a beginner to begin incorporating a variety of bodyweight squat variations into their exercise routine. The challenge length helps build the exercise habit in the participant, increasing the likelihood that a regular exercise routine…Welcome the the maximum challenging 30 days on calisthenic exercises you'll ever experience! That's because we will be putting you through our Ultimate Calisthenics Workout Plan.This exercise program is by these viewing to push themselves to the limits and get shredded!If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.Calisthenics is a great way to develop...Welcome to your 28 Day Fat Burn & Sculpt Challenge.Those of you who have completed workout challenges with me before, won’t be shocked to hear that I wanted ...Our 30-day calisthenics workout plan also includes a free PDF to easily follow along with each of the weekly workout routines and …1. Warm-Up And Mobility Exercises. You have to warm up before calisthenics to increase blood flow, loosen up joints, and prepare your body for the main workout (3). Mobility exercises focus on improving flexibility and range of motion. 2. Skill Work And Progressions. Step 1: Download the Transform at Home app on Apple or Google Play Store. Step 2: Follow the 28-Day Transform at Home Calendar. Step 3: Change Your Life And Start Your Transformation Journey. Check Out Trainer Lindsey's 10-Minute Tank Top Workout Available in Transform at Home App! NEW Way to Transform with the S.W.A.P. Method.With slightly more difficult exercises and higher volume, the workouts are still only up to 45 minutes in duration. This program is a four-day, upper/lower body split. It consists of two upper-body sessions, and two legs and core sessions, hitting each muscle group twice per week.Calisthenics is all about movement: Half of the training will focus on strength, whilst the other, and arguably most important half will be about the muscle memory linked to an exercise. To evolve in calisthenics, you need to be doing your movements consistently throughout your day/week. Make sure to give your body plenty of rest.Get Start 28 day Wall.pilates Challenge:4 Steps. Step 1: Prepare Your Space. Step 2: Set up Wall Pilates Area. Step 3: Wall Pilates Equipment Needed. Step 4: Warm up and Cool-down. Week 1- Foundation and Core Activation in 28-Day Wall Pilates Challenge.1. Warm-Up And Mobility Exercises. You have to warm up before calisthenics to increase blood flow, loosen up joints, and prepare your body for the main workout (3). Mobility exercises focus on improving flexibility and range of motion. 2. Skill Work And Progressions. In today’s digital age, businesses and individuals alike rely heavily on digital documents for various purposes. One common challenge many face is the need to convert PDF files to ...Calisthenics Full Body Workout, Routine, And PDF. Calisthenics Push Workout For Beginner. The Best Calisthenics Chest Workout. The Best Calisthenics Back Workout …December 4, 2022. Welcome to the Ultimate 12 Week Bodyweight Workout Plan, designed to improve your control and connection with your body, while promoting strength, power, lean muscle growth, and balance. This workout routine is for all fitness levels and is scalable from beginners to advanced. That’s because no matter what level of ...90 Days of Action. The 90 Days of Action is a steady results long-term program. It is designed to completely revolutionize how you approach fitness, making it part of your everyday life over the course of 3 months getting you in a better shape in the meantime. It is 100% equipment free and all of the routines are suitable for a home environment.For your thirty-day workout plan, it’s smart to focus on specific movements that will help you advance in your calisthenics journey. Practicing handstand kick-ups and handstand wall holds are good starting points because there is the stability of the wall. It helps practice balance, upper body strength, as well as targeted wrist and shoulder.Oct 18, 2023 · The 28-day calisthenics challenge features daily bodyweight workouts that gradually increase in difficulty using circuits and supersets to build full body strength and muscles with proper form explained in videos and a calendar to track your progress. Download About PDF Softonic review. Calisthenics: The Ultimate Fitness App for Beginners. Calisthenics is the perfect app for anyone looking to start their fitness journey. This Android app, developed by LDN Software Ltd, is free to download and offers a comprehensive 25-week beginner fitness program.. The app features a wide range of calisthenics …ACTUALLY learn the calisthenics progressions needed to level up from a complete calisthenics beginner to an advanced athlete with this complete list of calisthenics exercises – updated weekly. Typical calisthenics exercise lists cover the same basic exercises we already know like: pull-ups. push-ups. squats.The challenge I did had the tagline "21 days to the body you've always wanted" but clearly people had to do multiple rounds to lose a significant amount of weight. They're really good if you want to just jumpstart getting into the habit of eating healthier and exercising every day, but don't feel bad if you don't lose x pounds in 28 days. Our 30-day calisthenics workout map and includes adenine free PDF for easily following along at each of to weekly workout routines also plan out your workout days. I highly recommend you show through the full calisthenics workout program description below before you download the calisthenics work-out plan PDF. Let’s get started!The program is suitable for both men and women, which makes it a perfect 28-day workout challenge for those who are looking to kickstart their fitness journey. Exercises: Push-ups, pull-ups, squats, lunges, dips, leg raises, …Calisthenics workouts only need to be 30 to 40 minutes to be effective. This is enough time to train all three broad categories of calisthenic exercises including the push, pull, and leg muscles. In …By: Lindsey Bomgren, CPT | September 29, 2021. This FREE 30-Day Home Workout Plan for women will get you fitter and stronger! From full body HIIT workouts to leg days, arms days and rest and recovery days. Download your free full body workout plan with daily guided, videos on YouTube. All you need is a set of dumbbells and 30 minutes …In today’s digital world, businesses and individuals are often faced with the challenge of extracting data from PDF files and converting it into more manageable formats. One common...Calisthenics For Beginners. A comprehensive, easy-to-follow, 8-week workout program targeted just for beginners that will put you on the path to a leaner, healthier, confidence-boosting body. Get Started. PDF Included. workouts/king-calisthenics-workout-lean-muscle KING OF CALISTHENICS WORKOUT: LEAN MUSCLE WITHOUT EQUIPMENT Main Goal: Build Muscle Training Level: Beginner Program Duration: 6 Weeks 3 Days Time Per Workout: 30-45 Mins Equipment: Bodyweight Author: Brad Borland Basic Bodyweight Workout Exercise Sets Reps Rest Perform 2 - 3x a Week Build muscle, gain strength and burn fat no the gym with our direct to the TEN best free calisthenics programs for all fitness levels. The Best Bodyweight 12 Pitch Calisthenics Program Week 1. Training Days: Monday, Tue, Thursday, and Weekday; Training Duration: 30 minutes; Total Laps: Three (3) Rest Between Vigorous: 30-45 …The 90-Day Challenge is a fast-paced program that’s proven to transform your body in as little as 90 days. It will require some effort, but we worked hard to make it as fun and easy for you as possible. WHO IS THE 90 DAY. CHALLENGE FOR? As the name says, it is for everyone who wants to completely transform their body in just 90 days.That said, paid personal trainers can be useful for anyone who struggles progressing or doesn't know much about our bodies and nutrition. For example @Micha_bln_ on Instagram is a really good coach for calisthenics. If you want free programs you can download CALISTENIAPP, it has hundreds of routines and you can create a weekly schedule with them. Carmine Caruso - Musical Calisthenics for Brass - Free download as PDF File (.pdf) or read online for free. Music Calisthenics for Trumpet and other Brass Instruments.PDFs are a great way to share documents, forms, and other files. They are easy to use, secure, and can be opened on any device. But if you don’t know how to download and install PD...Calisthenics For Beginners. A comprehensive, easy-to-follow, 8-week workout program targeted just for beginners that will put you on the path to a leaner, healthier, confidence-boosting body. Get Started. PDF Included.11. Kneeling Ab Wheel Rollout. The ab wheel rollout is an excellent exercise for core development. It stretches abdominal muscles well and helps build a sturdy core. 4. You can do several wheel roll-out variations, such as kneeling roll-out, oblique wheel roll-out, rollout on toes, etc.Calisthenics exercise list, variations, benefits, and the workout plan and routine also included in this post that can help beginners and intermediate to build a strong physique. …Day 1. 45. 1. No. Start. Cardio. Start your week with 45 minutes of varied-intensity cardio training. For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Jun 5, 2023 · 3 Day Calisthenics Workout Routine. Perform some bodyweight aerobic exercises to increase your heart and blood flow and get your muscles ready to perform calisthenics movements. Rest time between sets or exercises: 15 seconds to one minute (adjust it according to your fitness level). The benefits of calisthenics exercises include improved flexibility, cardiovascular health, and coordination. They are low impact, time-efficient, and cost-effective, making them a great choice for people at all fitness levels who want to get stronger and build muscle without using weights or gym equipment.The 28-Day Calisthenics Challenge harnesses the simplicity and effectiveness of these exercises to create a structured, results-driven program. The primary goal of this challenge is to transform your body and elevate your fitness in just 28 days. Whether you’re a complete beginner or an experienced fitness enthusiast, the program is …The benefits of calisthenics exercises include improved flexibility, cardiovascular health, and coordination. They are low impact, time-efficient, and cost-effective, making them a great choice for people at all fitness levels who want to get stronger and build muscle without using weights or gym equipment.Day 1. 45. 1. No. Start. Cardio. Start your week with 45 minutes of varied-intensity cardio training. For example, If you like to run, than change your pace, vary your elevation, and push yourself! The goal is to reach stages of the session where you are feeling discomfort, but not pain. Step 1: Download the Transform at Home app on Apple or Google Play Store. Step 2: Follow the 28-Day Transform at Home Calendar. Step 3: Change Your Life And Start Your Transformation Journey. Check Out Trainer Lindsey's 10-Minute Tank Top Workout Available in Transform at Home App! NEW Way to Transform with the S.W.A.P. Method.Oct 12, 2022 · 30 Day Calisthenics Workout Plan With Free PDF by Murshid Akram Published on: 12th October 2022 Calisthenics Workout If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. Online file sharing and storage - 15 GB free web space. Easy registration. File upload progressor. Multiple file transfer. Fast download.Oct 26, 2021 · Complete the number of reps indicated. Once completed, rest approximately 30 seconds before moving on to the next exercise in the circuit. Complete 3 total sets, resting approximately 2 minutes between each set. Standard push-up — 8. Australian pull-up — 8. Wide push-up — 8. C-Mass Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training + bodyweight + calisthenics + getting to yes 2014 • 145 Pages • 8.53 MB • English • Submitted by zkohlerTime-based walks – These walks are listed as 20 minutes, 30 minutes, etc. Try to do them at a brisk but comfortable pace. Interval walks – You’ll see a few interval walks that also have time constraints listed. For these, walk for the amount of time, alternating between 1 minute of fast walking and 1 minute of slow, comfortable walking.Welcome to the 28 Day Calisthenics Challenge – your ticket to a stronger, more agile, and toned body. Calisthenics, often referred to as bodyweight training, is a form of exercise that uses your body's weight as resistance. It's an ideal way to build functional strength, increase flexibility, and enhance your overall fitness level.Time-based walks – These walks are listed as 20 minutes, 30 minutes, etc. Try to do them at a brisk but comfortable pace. Interval walks – You’ll see a few interval walks that also have time constraints listed. For these, walk for the amount of time, alternating between 1 minute of fast walking and 1 minute of slow, comfortable walking.However, these are the exercises that provide your biceps with the best possible workout: Inverted rows (using a supinated grip) Chin-ups (using a close grip) Negative chin-ups. Assisted one-arm chin-ups (using bands for assistance) One-arm chin-ups. Pelican curls (on rings or a bar) Ring bicep curls.While there are no calendar months that have five full weeks, any month with more than 28 days will always have four weeks and a portion of another. For this reason, months frequen...Calisthenics exercise list, variations, benefits, and the workout plan and routine also included in this post that can help beginners and intermediate to build a strong physique. …Get the best deals for National Hamburger Day from Smashburger, Wendy's, Burger King, and more. National Hamburger Day (not to be confused with its sibling food holiday, National C...Download The Beginner Full Body Calisthenics Workout PDF. Full-Body-Calisthenics-Workout-for-Beginners Download. Frequently Asked Questions ... 30 Day Burpee Challenge to Get Lean and Fast w/ PDF; ... 12 Week HIIT Program to Burn Fat with Free PDF 6 Month Bodyweight Workout Plan to Build Muscle at Home w/PDFIt’s important to note that this is only one free calisthenics program out of many possible. It is a good base to start, ... 30-Day Challenge; 4 Printable PDF workout calendars; Bonus: Intro to Nutrition and Healthy Eating; All programs come in …Welcome to our next Hacker Challenge! Each week, we issue a new challenge. You get until Sunday to prepare your submission and send it to us. That gives you a few days to think abo...Day 2: Rest day or light stretching exercises. Day 3: 20-minute walk at a moderate pace (3.5 mph) Day 4: Rest day or light strength training exercises. Day 5: Two sets of 10 squats and lunges, followed by a 15-minute walk at a brisk pace (4.0 mph) Day 6: Rest day or light stretching exercises. Are you ready to transform your body and mind in 28 days? Join the SkinnyFit 28-day challenge, a fun and effective fitness program that combines workouts, nutrition, and motivation. You'll get access to a PDF guide with daily exercises, meal plans, tips, and more. Plus, you'll discover how SkinnyFit products can help you boost your results and …Jun 6, 2022 — CALISTHENICS for BEGINNERS Get in Shape and Stay in Shape Without Going to the. Gym. Mindful Body Calisthenics. View PDF more than just strength training like gym exercises.Calisthenics challenge you both mentally and physically to get the best out of yourself. For a long period, ... View PDF Body weight training, otherwise ...
The 28-day military workout challenge. Week 1: Foundation and Endurance. Day 1: Basic Training. Morning:2-mile run at a moderate pace to assess your current endurancelevel. Afternoon:Basic .... Google calendar for apple watch
30 Day Calisthenics Workout Plan With Free PDF. If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This …Daily workout duration – 30 to 45 minutes. Interval time between sets – 45 seconds to 2 minutes. Way to perform exercises: Perform exercises in a circuit or individually. Expected program duration: 12-16 …C-Mass Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training + bodyweight + calisthenics + getting to yes 2014 • 145 Pages • 8.53 MB • English • Submitted by zkohler1. Warm-Up And Mobility Exercises. You have to warm up before calisthenics to increase blood flow, loosen up joints, and prepare your body for the main workout (3). Mobility exercises focus on improving flexibility and range of motion. 2. Skill Work And Progressions.The program is suitable for both men and women, which makes it a perfect 28-day workout challenge for those who are looking to kickstart their fitness journey. Exercises: Push-ups, pull-ups, squats, lunges, dips, leg raises, …Healthy, Tasty And Guilt-Free Dessert You Should Try Meal Frequency and Timing: Metabolism, anabolic window, etc. Men's 3-Day & 5-Day Split Home and Gym Workout Routines Just follow the guides and have fun! You don’t have to work through the entire book; you can pick the workouts you like most or randomly select one and make it a workout of the day. This collection is complete and it is absolutely free - no strings attached. The project is supported exclusively via donations, we have no sponsors or ads on ...Feb 24, 2023 · Mike Julom, ACE CPT. February 24, 2023. In this 12 Week Kettlebell Program you’ll find a unique routine that can improve your cardiorespiratory capacity, stamina, endurance, strength, and of course, build muscle – just by using the good ol’ kettlebell! This program is for all fitness levels and abilities – beginners or advanced ... www.schoolofcalisthenics.com A beginners guide to Calisthenics - 1 fWelcome to the School of Calisthenics, we’re excited to have you on board. Calisthenics training is a journey packed with excitement, accomplishment and self-discovery. It’s more than just pounding away at the gym on the treadmill or on the bench press.Veterans Day is one of the eleven federal holidays in the United States for federal organizations and is a public holiday for all 50 states. We celebrate it every year, but how did...Daily workout duration – 30 to 45 minutes. Interval time between sets – 45 seconds to 2 minutes. Way to perform exercises: Perform exercises in a circuit or individually. Expected program duration: 12-16 weeks. Warm-up: It’s best to perform warm-up exercises for 5 minutes before starting bodyweight strength training.The 28-Day Calisthenics Challenge harnesses the simplicity and effectiveness of these exercises to create a structured, results-driven program. The primary goal of this challenge is to transform your body and elevate your fitness in just 28 days. Whether you’re a complete beginner or an experienced fitness enthusiast, the program is …Jan 2, 2024 · By Kamal January 2, 2024. The 28-Day Somatic Workout Plan is a simple, accessible program designed to help you improve your body awareness, relax, and enhance your mind-body connection. In just 5-10 minutes a day, you can perform the Daily Somatic Essentials routine, which maintains optimum flexibility and helps you connect with your body’s ... Google PDF Viewer is a powerful tool offered by Google that allows users to view and manage PDF files directly within their web browser. Gone are the days of having to download and...Jan 22, 2024 · The 30 Day Ab Challenge. 30 Day Ab Challenge PDF. This 30-Day Ab Challenge features the 3 ab exercises that isolate and strongly challenge the muscles that matter when the shirt comes off. Crunches. Sit-ups with a Twist (right elbow-left knee, left elbow-right knee) Side Bends. Access-restricted-item true Addeddate 2012-04-20 20:38:24 Boxid IA103710 Camera Canon EOS 5D Mark II Donor alibris External-identifier urn:oclc:record:1036937387This mental toughness challenge requires following specific rules for 75 days straight. The pdf details the five pillars that make up the challenge. First, users must stick to a diet avoiding alcohol, cheat meals and sugar. Second is completing two 45 minute workouts daily. One workout must be outdoors. Third, drink a gallon of water each day.If you want to level up your fitness level, you can check out this 30 Day Calisthenics Workout Plan. This calisthenics routine will be challenging and require strength, flexibility, and balance, but once you finish, you’ll be stronger, more flexible, and toned.Calisthenics is a great way to develop...That’s why each workout in the 28 Days to Redemption program also includes intensity techniques like pre-exhaust, supersets, tri-sets, drops sets, rest-pause, and my “Alternating Fatigue” technique. During the program, workouts focus on just two or three muscle groups per session. Each muscle group will be trained just once a week due to ...Just follow the guides and have fun! You don’t have to work through the entire book; you can pick the workouts you like most or randomly select one and make it a workout of the day. This collection is complete and it is absolutely free - no strings attached. The project is supported exclusively via donations, we have no sponsors or ads on ....