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1971, the ironic generation. Engaged in workout, property renovation, investments, crypto, surfing, traveling, skiing, and ‘la mia famiglia’. Valuing self-development, balance, inclusion, freedom, respect, and pragmatic environmental consciousness. Always trying to be better than the default me, I invite you to join me and dive into the world of fitness, and the journey toward a healthier life and an occasional surfboard wipeout.
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What is an NFT?
NFTs (Non-Fungible Tokens) are digital assets that prove ownership and authenticity using blockchain technology. Unlike regular images online, an NFT is a certified original, secured and verified on the blockchain.
With photography NFTs, you’re not just buying an image – you’re owning a unique, collectible artwork, just like a limited edition print. Each NFT is recorded on the blockchain, ensuring scarcity, transparency, and authenticity.
FAQ
- Why buy an NFT instead of a regular image?
NFTs provide verifiable ownership, authenticity, and scarcity, making them unique digital collectibles. - What blockchain is used?
These NFTs are minted on the Cardano blockchain, known for its eco-friendliness and security. - Do I need a crypto wallet?
Yes, you will need a Cardano-compatible wallet to store your NFT. Like VESPR, Yoroi, or Lace. - Can I resell my NFT?
Yes! You can trade or sell your NFT on NFT marketplaces that support Cardano.
Colosseum 99$
Bora Bora 99$
Paris 99$
Roma 99$
London 99$
Level 6
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Focused Fitness Plan (2-3 Days/Week)
Perfect for those who want to maintain a challenging routine with fewer training days.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Swiss Ball Rollout or Swiss Ball Single Leg Jackknife).
- Push-Up: Choose 1 exercise (e.g., Elevated Pike Push-Up or Weighted Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Swiss Ball High Plank with Leg Tap or Shrugs.
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Barbell Back Squat or Single Leg Hip Thrust on Swiss Ball).
- Back: Choose 1 exercise (e.g., Weighted Pull-Up or Incline Dumbbell Row).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Perform movements slowly, especially during the eccentric phase.
- Keep a journal of your workouts to monitor improvements and stay motivated.
- Take rest days or reduce intensity if you feel overly fatigued or sore
- Gradually increase reps, sets, or weights over time to continue challenging your muscles.
Option 2: Power & Progress Plan (4-5 Days/Week)
A structured plan for those who are ready for consistent, high-level training
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Swiss Ball Rollout and Swiss Ball Single Leg Jackknife).
- Push-Up: Choose 1-2 exercises (e.g., Elevated Pike Push-Up and Weighted Push-Up).
Day 2: Legs + Back
- Leg: Choose 1-2 exercises (e.g., Barbell Back Squat and Single Leg Hip Thrust on Swiss Ball).
- Back: Choose 1-2 exercises (e.g., Weighted Pull-Up and Incline Dumbbell Row).
Day 3: Arms, Chest + Core
- Arms & Chest: Choose 1-2 exercises (e.g., Weighted Chin-Up and Dumbbell Fly).
- Core: Choose 1-2 exercises (e.g., Landmine Anti-Rotation and Dragon Flag on Bench).
Day 4: Rest or Light Mobility Training
- Recommended: Swiss Ball High Plank with Leg Tap or Shrugs.
Day 5: Push-Up + Core
- Push-Up: Choose 1-2 exercises (e.g., Archer Push-Up and Reverse Grip Push-Up).
- Core: Choose 1-2 exercises (e.g., Dragon Flag on Bench and Swiss Ball Rollout).
Day 6: Legs + Back
- Leg: Choose 1-2 exercises (e.g., Bulgarian Split Squat with Dumbbell and Barbell Romanian Deadlift).
- Back: Choose 1-2 exercises (e.g., Supinated Barbell Row and Feet Elevated Barbell Inverted Row).
Day 7: Full Body or Rest
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Level 5
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Flexible Fitness Plan (2-3 Days/Week)
Perfect for those who want to maintain strength and control with a lighter weekly schedule.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Kettlebell Pull Through or Hollow Hold).
- Push-Up: Choose 1 exercise (e.g., Decline Push-Up or Half Pike Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Copenhagen Plank or Hanging Leg Raises.
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Cossack Squat with Kettlebell or Swiss Ball Hamstring Curl).
- Back: Choose 1 exercise (e.g., Pull-Up or Single Arm Dumbbell Row).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Use progressive overload by gradually increasing weights or reps over time.
- Prioritize rest and recovery – taking breaks is key to consistent progress
- Balance both push and pull exercises to ensure balanced strength development.
Option 2: Strength and Control Plan (4-5 Days/Week)
A structured plan for those who want to train regularly and challenge themselves with Level 5 exercises.
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Hollow Hold and Kettlebell Pull Through).
- Push-Up: Choose 1-2 exercises (e.g., Decline Push-Up and Half Pike Push-Up).
Day 2: Legs + Back
- Leg: Choose 1-2 exercises (e.g., Cossack Squat with Kettlebell and Swiss Ball Hamstring Curl).
- Back: Choose 1-2 exercises (e.g., Pull-Up and Single Arm Dumbbell Row).
Day 3: Arms, Chest + Core
- Arms & Chest: Choose 1-2 exercises (e.g., Flat Bench Dumbbell Curls and Dumbbell Press).
- Core: Choose 1-2 exercises (e.g., Swiss Ball Knee Tuck and Pallof Press with Twist).
Day 4: Rest or Light Mobility Training
- Recommended: Copenhagen Plank or Hanging Leg Raises.
Day 5: Push-Up + Core
- Push-Up: Choose 1-2 exercises (e.g., Modified Archer Push-Up and Diamond Push-Up).
- Core: Choose 1-2 exercises (e.g., Half Dragon Fly and Swiss Ball Pike).
Day 6: Legs + Back
- Leg: Choose 1-2 exercises (e.g., Bulgarian Split Squat with Kettlebell and Single Leg RDL).
- Back: Choose 1-2 exercises (e.g., Deadlift and Inverted Row).
Day 7: Full Body or Rest
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Level 4
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Steady Progress Plan (2-3 Days/Week)
Perfect for those who want to challenge themselves while maintaining a balanced schedule.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Plank with Tap or Leg Raises with Crunch).
- Push-Up: Choose 1 exercise (e.g., Wide Push-Up or Diamond Knee Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Kneeling Anti-Rotation (Resistance Band) or Bird Dog Hold.
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Goblet Squat or Bulgarian Split Squat).
- Back: Choose 1 exercise (e.g., Assisted Pull-Up or Dumbbell Reverse Fly).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Adjust reps and sets based on your fitness level.
- Gradually increase weight or difficulty as you gain strength.
- Even shorter sessions done consistently will yield better results than sporadic intense workouts
Option 2: Energized Routine (4-5 Days/Week)
A structured plan for those who want to focus on consistent progress with Level 4 exercises
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Plank with Tap and Leg Raises with Crunch).
- Push-Up: Choose 1-2 exercises (e.g., Wide Push-Up and Diamond Knee Push-Up).
Day 2: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Goblet Squat and Bulgarian Split Squat).
- Back: Choose 1-2 exercises (e.g., Assisted Pull-Up and Dumbbell Reverse Fly).
Day 3: Rest or Light Mobility Training
- Recommended: Kneeling Anti-Rotation (Resistance Band) or Bird Dog Hold.
Day 4: Arms + Core
- Arms: Choose 1-2 exercises (e.g., Resistance Band Curls and Triceps Kickback).
- Core: Choose 1-2 exercises (e.g., Extended Plank and Modified Side Plank with Arm Reach/Leg Lift).
Day 5: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Chair Step-Up and Single Leg Chair Squat).
- Back: Choose 1-2 exercises (e.g., Back Extensions and Renegade Rows).
Day 6: Rest or Light Mobility Training
- Recommended: Bird Dog Hold or Anti-Rotation movements.
Day 7: Full Body
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Level 3
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Easy-Start Fitness Plan (2-3 Days/Week)
Perfect for those who want to ease into training while building a sustainable routine.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Plank on Elbows or Dead Bug with Dumbbell).
- Push-Up: Choose 1 exercise (e.g., Standard Push-Up or Advanced Incline Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Bird Dog Row or Superman Static on Swiss Ball.
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Bulgarian Split Squat or Step-Up).
- Back: Choose 1 exercise (e.g., IYT Raises or Dumbbell Reverse Fly).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Adjust reps and sets based on your fitness level.
- Focus on proper form and controlled movements for best results.
- Listen to your body – rest if needed and progress gradually.
Option 2: Kickstart Your Fitness Journey (4-5 Days/Week)
A structured plan for those who want to build consistency and progress with Level 3 exercises.
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Dead Bug with Dumbbell and Side Plank with Leg Lift).
- Push-Up: Choose 1-2 exercises (e.g., Standard Push-Up and Advanced Incline Push-Up).
Day 2: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Step-Up and Single Leg Chair Squat).
- Back: Choose 1-2 exercises (e.g., Bird Dog Row and Superman Static on Swiss Ball).
Day 3: Rest or Light Mobility Training
- Recommended: IYT Raises or Glute Bridge.
Day 4: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Leg Raise with Crunch and Kettlebell Chop).
- Push-Up: Choose 1-2 exercises (e.g., Wide Knee Push-Up and Diamond Push-Up).
Day 5: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Bulgarian Split Squat and Single Leg RDL).
- Back: Choose 1-2 exercises (e.g., Dumbbell Reverse Fly and Inverted Row).
Day 6: Rest or Light Mobility Training
- Recommended: Superman Static or Bird Dog Row.
Day 7: Full Body
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Level 2
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Easy-Start Fitness Plan (2-3 Days/Week)
Perfect for those who want to ease into training while building a sustainable routine.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Dead Bug or Modified Plank on Knees).
- Push-Up: Choose 1 exercise (e.g., Chair Push-Up or Negative Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Cat Cow or Modified BirdDog.
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Squats or Quadruped Leg Curl).
- Back: Choose 1 exercise (e.g., Prone Reversed Fly or Towel Pull).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Adjust reps and sets based on your fitness level.
- Focus on proper form and controlled movements for best results.
- Listen to your body – rest if needed and progress gradually.
Option 2: Kickstart Your Fitness Journey (4-5 Days/Week)
A structured plan for those who want to jump-start their fitness routine with regular training.
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Dead Bug and Modified Side Plank on Knees).
- Push-Up: Choose 1-2 exercises (e.g., Chair Push-Up and Negative Push-Up).
Day 2: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Squats and Standing Glute Leg Lift).
- Back: Choose 1-2 exercises (e.g., Prone Press-Up and Modified BirdDog).
Day 3: Rest or Light Mobility Training
- Recommended: Cat Cow or Prone Reversed Fly.
Day 4: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Static Glutes Bridge and Bear Plank).
- Push-Up: Choose 1-2 exercises (e.g., Wide Negative Push-Up and Diamond Negative Push-Up).
Day 5: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Split Squat and Tibialis Raises).
- Back: Choose 1-2 exercises (e.g., Towel Pull and Modified BirdDog).
Day 6: Rest or Light Mobility Training
- Recommended: Prone Reversed Fly or Cat Cow.
Day 7: Full Body
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Level 1:
Create Your Own Weekly Plan – Here Are Some Suggestions
Not sure how to structure your training week? Here are a couple of example plans you can follow. Feel free to adjust them or mix and match exercises from each category to create a routine that works best for you.
Option 1: Easy-Start Fitness Plan (2-3 Days/Week)
Perfect for those who want to ease into training while building a sustainable routine.
Day 1: Core + Push-Up
- Core: Choose 1 exercise (e.g., Seated Knee Lift Hold).
- Push-Up: Choose 1 exercise (e.g., Chair Push-Up).
Day 2: Rest or Light Mobility Training
- Recommended: Seated Cat Cow or Seated Chair Hinge.
- Optional: Take a light walk (10-20 minutes).
Day 3: Leg + Back
- Leg: Choose 1 exercise (e.g., Chair Squat).
- Back: Choose 1 exercise (e.g., Seated Towel Pull).
Day 4: Rest
Day 5: Full Body (Optional)
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).
Day 6-7: Rest or Optional
- Take a light walk (10-20 minutes).
Tips for Both Plans:
- Adjust reps and sets based on your fitness level.
- Focus on proper form and controlled movements for best results.
- Listen to your body – rest if needed and progress gradually.
Option 2: Kickstart Your Fitness Journey (4-5 Days/Week)
A structured plan for those who want to jump-start their fitness routine with regular training.
Day 1: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Seated Knee Lift Hold and Seated Crunches).
- Push-Up: Choose 1-2 exercises (e.g., Chair Push-Up and Negative Chair Push-Up).
Day 2: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Chair Squat and Standing Hamstring Curl).
- Back: Choose 1-2 exercises (e.g., Seated Towel Pull and Seated Side Bend).
Day 3: Rest or Light Mobility Training
- Recommended exercises: Seated Cat Cow or Seated Chair Hinge.
- Optional: Take a light walk (10-20 minutes).
Day 4: Core + Push-Up
- Core: Choose 1-2 exercises (e.g., Seated Knee Lift with Crunch and Seated Crunches).
- Push-Up: Choose 1-2 exercises (e.g., Chair Push-Up and Negative Chair Push-Up).
Day 5: Leg + Back
- Leg: Choose 1-2 exercises (e.g., Supported Split Squat and Standing Heel Raise).
- Back: Choose 1-2 exercises (e.g., Seated Towel Pull and Seated Chair Hinge).
Day 6: Rest or Light Mobility Training
- Recommended exercises: Seated Cat Cow or Seated Side Bend.
- Optional: Take a light walk (10-20 minutes).
Day 7: Full Body
- Combine 1 exercise from each category (Core, Push-Up, Leg, Back).