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BODY RESET – Rebuild Your Routine and Get Back in Shape in 4 Weeks!

BODY RESET is a challenge designed for women who want to regain balance, energy, and consistency. It's 4 weeks that will not only help you get back to regular workouts, but also allow you to approach movement in a more mindful way.

This challenge focuses on mindful exercise execution – with an emphasis on technique, posture, and breathing – to help you achieve real, lasting changes.
BODY RESET is a comprehensive training plan for everyone – whether you’re just starting out or already have experience. Two levels of difficulty allow you to tailor the intensity of your workouts to your needs, so you can move at your own pace.

Results? Increased mobility, a stronger body, and a sculpted figure.
Join BODY RESET and see that your dream shape is within reach!


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BODY RESET

Aleksander Pawlowski is a Polish personal trainer and healthy lifestyle expert who has gained recognition for his work in the fitness and wellness industry. His approach to training and nutrition focuses on a holistic view of health and well-being, which translates into sustainable and effective training methods.

He is currently in love with the body work trend, internationally known as movement. Alex bases his workshop mainly on restoring lost movement abilities, gaining adult mobility and building awareness and control of the body in space. In his work he uses rehabilitation techniques, elements of gymnastics and mindfulness techniques.

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Pawłowski

The most popular fitness trainer in Poland. Over the past 10 years, she has made Polish women fall in love with physical activity and a healthy lifestyle.

She is not only a trainer for them, but also a coach.She is primarily known as the creator of popular workout programs that focus on body shaping, improving physical fitness and overall well-being, attracting the attention of people interested in a healthy lifestyle.

Chodakowska is the author of many books and guides on healthy eating and physical activity. Her publications are in high demand, providing readers with practical tips and inspiration for changing eating habits and introducing regular physical activity into their daily routines.

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Chodakowska

If you are looking for resistance band training, VOLUME is for you!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 rounds of 20 minutes each. Each consists of 16 exercises repeated twice, each exercise lasts 30 seconds, with a 10-second break in between.
Cool down with stretching: 6 minutes

The first part consists of standing positions, while the second part focuses on exercises on the mat - a version designed for beginners. You can do them one after the other or go straight to the one on the mat. 

VOLUME by Ewa Chodakowska is a workout for:
firm glutes,
shapely legs.

If you are looking for variety - VOLUME is a great alternative to traditional strength training with dumbbells. You can regulate its difficulty yourself, choosing the right color of rubber bands, or the resistance they will put on your muscles.

This workout will help you lose weight, get rid of cellulite, model your legs and glutes. If you dream of shapely glutes - this is a great choice. Trips, squats and leg raises are the best exercises for this body part - they will certainly not disappoint you.

Volume

Do you need calming and soothing before bedtime? 

RELAXATION FOR A GOOD NIGHT is a relaxation prepared by Ewa Chodakowska.This is a great practice that will calm you down, calm your thoughts and help you fall asleep. 

You can successfully practice it every day. You don't need special conditions - all you need is a bedroom space where you can lie down comfortably and focus on yourself.

PREPARATION:
Before you start this relaxation, prepare yourself for sleep. Indulge in all your regular evening rituals and lie comfortably in bed. Sinking into a space that envelops you to sleep, you will move into a state of deep relaxation or sound and restful sleep with your relaxation practice.

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During relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to allow you to calm down and calm down.

MUSIC:
The sounds of nature are an integral part of this relaxation. The music was recorded at night and is the perfect complement to the text. It puts you in a state of calm and harmony.

Relaksacja: NA DOBRĄ NOC

If you are a beginner and want to rediscover your body then the SILM FIT training program is just for you.

Workout details:
Warm-up: 8 minutes
Main workout part: 35 minutes
Cool down with stretching: 7 minutes
The main part of the workout is about 30 exercises - each performed for one minute: 30 seconds are exercises in a greater range of motion, and 30 seconds are pulsating movements.

Ewa Chodakowska's SLIM FIT is a workout for:
flat belly,
firm glutes,
strong back,
shapely legs.

Do you dream of a firm body, don't like to rush, but hope for quick results? With SLIM FIT you will achieve everything you desire.

This program is all about precision, not the number of repetitions, so you can fully focus on each movement.

Slim Fit

Do you know the importance of warming up? If not, this video is just for you.

Warming up before a workout is crucial to your safety, efficiency and reaching your full potential. By properly preparing your body for an intense workout, ensuring muscle activation, improving flexibility and increasing blood flow, a warm-up protects you from injury, allows you to better control your movements during exercise and speeds up your metabolism. 

It's not just a pre-workout step, but a key part of building lasting results and maintaining long-term fitness.

The workout is led by Alexander Pawlowski. 

Bootcamp - Warm-up

LEGS & BUTT SIX MINUTES is a workout that will help you develop strong legs and glutes.

All this without having to spend hours in the gym. Just 6 minutes a day is enough to slenderize your figure and achieve the desired results. In this workout we use dumbbells. 

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is in beginner and advanced versions. The workout is dedicated to couples, but you can also do it alone.

Six-Minute - Legs & Butt 1

The STRONG BUTT Six-Minute  is designed to strengthen and model the entire body.

The 6-Minute is perfect for those who want to focus on modeling the entire body. In this workout, we use dumbbells. Dynamic movements, engage different muscle parts, providing a comprehensive approach to modeling the entire body. 

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is in beginner and advanced versions. The workout is dedicated to couples, but you can also do it alone.

Six-Minute - Strong Butt 2

The STRONG LEGS&BUTT SIXTH MINUTE is a workout that will help you develop strong glutes and thighs.

All this without having to spend hours in the gym. Just 6 minutes a day is enough to slenderize your figure and achieve the desired results. In this workout we use dumbbells. 

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is in beginner and advanced versions. The workout is dedicated to couples, but you can also do it alone.

Six-Minute - Strong Legs & Butt 2

The Six-Minute  STRONG BUTT is an intense program focused on the glutes muscles!

Thanks to the use of dumbbells, our program provides additional load, which makes each movement even more intense and effective. This training is perfect for everyone who wants to shape their entire body, reduce body weight and build impressive muscle mass.  
Training details:
3 exercises of 30 seconds each, with a 10-second break between them. We repeat x 3.
Each exercise is available for beginners and advanced users. The training is dedicated to couples, but you can also do it on your own.

Six-Minute - Strong Butt 1

If you want to model your body, reduce and build mass this workout is for you.

This 6-minute program is designed to increase your results by focusing on dynamically engaging all muscle groups. Dedicated to those who want to quickly sculpt their body or build muscle. The workout provides exceptional efficiency in minimal time. Its versatility makes it ideal for beginners and advanced exercisers alike.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

Six-Minute - Power Body 2

Wyciszenie po treningu jest kluczowe dla osiągnięcia optymalnych wyników treningowych oraz zachowania zdrowia i dobrej kondycji.

W tym wyciszeniu znajdziesz:
- ćwiczenia rozciągające,
- techniki oddechowe,
- techniki relaksacyjne.

Podaruj sobie chwilę relaksu i wykonaj ten zestaw ćwiczeń po zakończeniu treningu.

Best self - Cool down

RELAXATION: RELAXATION is for you if you want to bring peace of mind to your life and release physical tension.

Relaxation led by Ewa Chodakowska.

When you let go you begin to look at things from a distance, release accumulated energy, release what doesn't serve you, doesn't help you and thus create space for something new - new experiences, possibilities, lightness and joy in action. When you let go, the solution comes to you on its own, you stop focusing on the goal and start noticing the beautiful path. 

Letting go brings peace of mind and releases physical tensions, and can give your life a good direction. 


PREPARATION:
Make sure your space for this practice is quiet, calm and orderly. Assume the most comfortable position for you. You can perform this relaxation whenever you feel you need it.

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While relaxing, you can close your eyes or indulge in color therapy designed specifically for this practice.

MUSIC:
Relaxing music along with the sound of raindrops allows you to relax and fully commit to the practice of relaxation.

Relaksacja: ODPUSZCZENIE

Strong Pilates workout is the perfect choice if you want to take comprehensive care of your body and mind!

This program by Ewa Chodakowska focuses on strengthening the abdomen, glutes, hips, back, legs and arms, helping you achieve a perfect figure. It will help you improve your posture, balance and coordination, while firming and strengthening your muscles.

Strong Pilates is more than just a workout - it's a moment to stop for a moment, focus on your breath and make a deeper connection with your body. It will leave you feeling relaxed and energized.

In the program, we use additional equipment like ankle and wrist weights to increase the intensity of the exercises. If you are just starting out, go ahead and train without weights and gradually increase the level of difficulty.

Strong pilates

Looking for an express workout before an important outing? BEAUTY SHOT is for you! 

BEAUTY SHOT by Ewa Chodakowska is a set of calm and simple exercises focused on the glutes, thighs, calves and abdomen. A unique training program with the guest participation of Joanna Przetakiewicz.

Workout details
Warm-up: 4 minutes
Main part of the workout: 12 minutes, each exercise about 30 seconds
Cool down with stretching: 8 minutes

BEAUTY SHOT is a workout for:
flat abdomen,
firm glutes and thighs,
shapely calves.

BEAUTY SHOT is a super-fast and super-effective workout. Included in 24 minutes are exercises that will get your lower body working, stretching and shaping. This workout will stimulate your body, firm it and release a dose of endorphins.

Beauty Shot

RELAXATION: FORGIVENESS led by Ewa Chodakowska. 

In today's relaxation you will experience forgiveness - for yourself and others. Sometimes we hurt ourselves or others and don't quite know how to deal with what happened. Often suppressing and hoarding our emotions. The ability to forgive brings acceptance, relief, release and a kind of emotional healing. While forgiveness is not always an easy action, it can bring deep transformation.

PREPARATION:
Ensure a comfortable position around you - sit or lie down.

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While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the relaxation will calm and relax you.

MUSIC:
Soft, calm music and the sounds of nature are the perfect complement to relaxation.

Relaksacja: WYBACZENIE

Scalpel workout is for you if you are starting your adventure with activity! 

If you want to take care of your figure holistically - with this workout you will model, slim and stretch your muscles, without overdeveloping them. After just a few weeks, your posture and muscle strength will improve!

Scalpel by Ewa Chodakowska is a workout for:

flat belly,
firm glutes, 
strong back, 
shapely legs 
slender arms.  

This iconic workout by Ewa Chodakowska is a calm and extremely effective exercise and a really great option to start moving! 

Scalpel is also a great choice if you want to get rid of cellulite - you'll find exercises for shapely legs and firm glutes, which are real cellulite slayers.

Skalpel

Model Look workout is for you if you lead a sedentary lifestyle. 

This program is geared toward exercises to improve posture. You will strengthen postural muscles, including abdominal and back muscles. You will eliminate back discomfort and pain. Your spine will thank you. You will notice a significant difference in the comfort of your life after just a few workouts. 

Workout details:
Warm-up 
First part 
Part two 
Part three 
Fourth part
Fifth part 
Stretching exercises

Each part lasts about 6 minutes and includes 2 or 3 exercises performed 3 times each. 
There is a one minute rest break between parts of the workout.
You will need small dumbbells or 2 half-liter water bottles to perform some of the exercises. 

Model Look

RELAXATION: LOVE FOR HERSELF will give you a powerful understanding of the importance of loving yourself and being good to yourself. 

It is important to realize and understand what this love is and how you feel it in your spiritual and physical space. 
In loving yourself, you will find not only your true self, but also the values that are important in life - authenticity, humility, fulfillment, acceptance, self-esteem, self-respect. So much and so much more can come from discovering self-love. While it's not always an easy process, it's worth being open to it. By practicing this relaxation you are taking the first step in that direction.

The relaxation is led by Ewa Chodakowska.

PREPARATION:
Make sure you have a nice, calm and comfortable space around you. You can light a candle.

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While relaxing, you can indulge in natural color therapy. Calmly changing colors throughout the session will energize you and put you in an optimistic mood.

MUSIC:
The gentle sounds of music are relaxing, calming and a perfect complement to relaxation.


Relaksacja: MIŁOŚĆ DO SIEBIE

Sculpt Challenge is for you if you dream of a beautiful body! 

This program slims and shapes, giving your figure the perfect shape. 
Thanks to it you will not only slim down, but also strengthen your body! The effects are visible already after 4 weeks! 

Sculpt Challenge by Ewa Chodakowska is a workout for:
Flat belly, 
shapely legs, 
firm glutes, 
slender arms,
strong back.

The advantage of this workout is that it is easy to do, and high intensity, which provides visible results in just 4 weeks!

Sculpt Challenge

Secret training is for you if you are starting out on the adventure of being active! 

If you want to take care of your figure holistically - with this workout you will model, slim and stretch your muscles, without overdeveloping them. After just a few weeks, your posture and muscle strength will improve!

This program is based on calm, gentle and smooth movements. 
The breathing technique will help you relax and calm down after an intense day.

Secret

Do you want to experience what the power of breath is? 

In everyday life, we often forget about its life-giving power because we rarely remember that we are breathing. Breath RELAXATION led by Ewa Chodakowska will help you become aware of this process. 

Regular practice of breathing techniques helps you understand how important breathing is at every stage of life, in dealing with different emotions and situations. It also allows you to see the tremendous impact of breathing on achieving balance of body, soul and mind. In everyday life, we often forget this fundamental power, as we rarely remember that we are breathing. Awareness of this process can bring a new quality to daily life.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can do this relaxation whenever you feel you need it

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During the relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to allow you to fully surrender to the power of breathing.

MUSIC:
Sounds of nature with gentle rain in the background. Brings to mind the freshness of the air. Complements the breathing practice.

Relaksacja: ODDECH 

Invite more harmony, fulfillment, abundance and gratitude for the here and now into your life.

RELAXATION: Gratitude led by Ewa Chodakowska will help you do just that.

The state of gratitude always exists within us. It is an inner source that you can tap into whenever you want. The more you practice gratitude, the more qualitative your life will become and it will be filled with harmony, fulfillment and abundance.

PREPARATION:
Make sure your space for this meditation is quiet, calm and orderly. You can perform this relaxation whenever you feel you need it.

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During the relaxation, you can close your eyes or indulge in color therapy are to help give yourself pause.

MUSIC:
The gentle, slowly interweaving sounds of rain have been specially selected for this practice.

Relaksacja: WDZIĘCZNOŚĆ

RELAXATION: PEACE is for you if you want to restore peace to your everyday life.

Relaxation led by Ewa Chodakowska.

In today's busy and noisy world, we lack peace in the dimension of silence, rest and internal balance. 
This practice, if done regularly, will begin to bring peace back to your life.

PREPARATION:
Make sure the space for this practice is quiet, calm and orderly. Take the position that is most comfortable for you. You can do this relaxation whenever you feel you need it.

PICTURE:
While relaxing, you can close your eyes or indulge in color therapy designed especially for this practice.

MUSIC:
The sounds of nature and the singing of birds bring solace and peace, allowing you to fully devote yourself to the practice of relaxation.

Relaksacja: SPOKÓJ

This relaxation is for you if you need soothing after a stressful day.

Relaxation - soothing after a stressful day led by Ewa Chodakowska. 

Stress has become our everyday life. Many times we fall asleep under stress, often wake up from stress at night and start and live through the day under stress. 
How to deal with stress? How do we find layers of calm and balance when we get distracted by challenges and sometimes difficult experiences? 
One method is to regularly practice relaxation and soothing after a stressful day. If you've had a stressful day, before you go to bed, give yourself those few minutes. It will make your sleep healthier, and calmer, and you will start the next day differently after a well-slept night.


PREPARATION:
Make sure you have a quiet, calm, orderly and darkened space. Perform this relaxation whenever you need it. It will help you calm and relax and soothe your nerves.

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During the soothing practice, close your eyes or indulge in color therapy, which will help you calm down and calm down after a stressful day.

MUSIC:
Subtle humming, soft music, and a soothing voice that guides you throughout the relaxation will allow you to relax and give yourself fully to this practice.

Relaksacja: UKOJENIE PO STRESUJĄCYM DNIU

This practice will help you feel better while feeling bad.

Relaxation led by Ewa Chodakowska.

Relaxation is not a substitute for professional treatment, while it can bring power, mood improvement, soothing, body strengthening and relief. Enjoy good health and make the most of this practice.

PREPARATION:
Take care of a quiet, peaceful, orderly and darkened space. You can light your favorite candle or use your favorite oil.Perform this relaxation whenever you need it-it will bring an improvement in your mood, calmness, relief and relaxation.

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During relaxation, close your eyes or indulge in color therapy, which will help you in recovery and bring calmness and relief.

MUSIC:
The gentle music and sounds of nature you hear during this practice will bring relief, calmness and improve your mood.

BODY RESET

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Skalpel

Relaksacja: NA DOBRĄ NOC

Model look

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