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METAMORPHOSIS: Abs & Glutes – Ready for your transformation?

It’s time to focus on what catches the eye the most in summer – your abs and glutes! This training plan is designed for women who want to feel confident in their own skin! METAMORPHOSIS: Abs & Glutes is a comprehensive workout plan that targets slimming the waist, toning the core, and lifting and shaping the glutes.

With two difficulty levels available – beginner and advanced – you’ll be able to see and feel the difference, no matter where you’re starting from.

The results? A slimmer waist, flatter abs, perkier glutes, and… a whole lot more energy and confidence for summer!

Join us – we’ll meet on the mat, where every transformation begins!


METAMORPHOSIS: Abs & Glutes

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

POINT is a stretch and dance studio. The team consists of professional and experienced trainers who are passionate about their work. They believe that everyone has the potential to grow and want to help you unleash it. Whether you're just getting started with stretching or you're a seasoned enthusiast, you can count on an atmosphere conducive to growth. Welcome to POINT - a place where joy meets effort and a creative approach to training allows you to discover your true potential.

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Team

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

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

This intense exercise routine with resistance bands targets all major muscle groups, providing a comprehensive full-body workout. The resistance bands help strengthen muscles, improve mobility, and increase endurance. For added intensity, you can incorporate wrist weights or dumbbells tailored to your fitness level. It's an effective way to quickly see results in strength building and body sculpting.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute ELASTIC BAND - POWER BODY 31

This 6-minute workout is designed to build strength and shape the glutes. It focuses on exercises that activate the lower body, especially the glute muscles, helping to lift, firm, and tone. During the session, we use a resistance band and—depending on your fitness level—dumbbells with appropriate weight.

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

Six-minute ELASTIC BAND - STRONG BUTT 3

This short yet intense exercise sequence is designed for comprehensive body sculpting. During the session, you use resistance bands and can optionally add dumbbells or wrist weights to fully engage all major muscle groups—from legs and glutes, through back and arms, to the abdominals. It’s the perfect choice for anyone looking to reduce body fat, build strength, and increase muscle mass.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-Minute ELASTIC BAND - POWER BODY 27

Six minutes to strengthen and sculpt your abdominal muscles!

This short, intense workout is designed to effectively target your abdominal muscles. Perfect for both beginners and more advanced individuals, it supports body shaping, fat reduction, and building core strength.

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

Six-Minute KILLER ABS 17

Six minutes that can transform your abdominal muscles!

This quick yet challenging workout is designed for those who want to target their abdominal muscles in an effective and focused way. Whether your goal is to burn fat, strengthen your core, or enhance your physique – this short session is right on point.

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

Six-minute KILLER ABS 18

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

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

An intense exercise session for effective full-body modeling. 

This 6-minute workout is recommended for those looking to sculpt their physique, as well as those aiming to reduce mass and build muscle mass. Regardless of your fitness goals, this short but intense session will provide you with the tools to achieve your dream results.

Six-Minute - Strong Body 2

If you want to burn unnecessary calories, lose extra kilos and increase your self-esteem, BEST SELF BASIC MOVE is for you!
 
Training details:
Warm-up: 10 minutes
The main part of the training: 20 minutes consists of 4 rounds of 4 30-second exercises repeated 2 times. 60 seconds break between rounds.
Cool down with stretching: 10 minutes

BEST SELF BASIC MOVE by Ewa Chodakowska is a training for: 
calorie burning,
accelerated metabolism,
stress reduction,
strong muscles,
increasing immunity,
increasing lung capacity,
joy of movement.


BEST SELF BASIC MOVE is a cardio training for beginners prepared as part of the Best Self Basic training set. Do you want to look better and feel better in your own body?
Do you have from a dozen to several dozen extra kilos to lose?
Exercise at your own pace, maintain training effectiveness and achieve your dream results!

Best Self Basic

Stress Free training is all about: 

Relaxation practice
Stress reduction
Maintenance of physical and mental health
Conscious movements
Controlled breathing
Love for the body

Stress Free is a unique practice whose main goal is to reduce stress, achieve a state of deep relaxation and maintain physical and mental health. During each session, the focus is on performing movements in harmony with yourself, with understanding, kindness and love for your own body. It's not just exercise, it's learning to relax through conscious movement and controlled, calm breathing.

Stress Free

Metamorphosis is an extremely effective workout for:
Flat belly, firm glutes and thighs, strong back, shapely legs.

Metamorphosis is for you if:
- You want to slenderize your figure - This workout will help you reduce body fat. Thanks to the fairly high intensity of the exercises, the workout burns a significant number of calories, and the muscle-strengthening exercises firm and model the body.
- You need variety - Metamorphosis is a functional workout in which, you can use a ball or use only your body weight. 
- You care about body fitness - The program engages multiple muscle and joint parts. It will improve your overall fitness and motor coordination, as well as your quality of life.
- You lead a sedentary lifestyle - During your workout, you will engage deep muscles that will relieve pressure on your spine. You will strengthen your back and improve your posture. You will also work on improving your fitness.

Workout details:
Warm-up: 5 minutes
Main part of the workout: 41 minutes
Cool down with stretching: 7 minutes

What does the main part of the workout include? 
- 10 rounds. 
- In each round, 2 exercises are repeated three times - 30 seconds each.
- There is a 10-second break between exercises. 
- The exercises come in versions for advanced and beginners.

The entire workout can also be done without the ball.


Transformation

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 a quick yet effective workout? This high-energy routine will activate your entire body, boost circulation, and help burn calories fast. It’s perfect on its own or as a complement to other activities. For an extra challenge, feel free to add dumbbells or wrist weights—choose the right load for your level and amplify the results.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 30

Looking for an effective, high-energy full-body workout? This one’s for you!

All it takes is 6 minutes to activate your entire body, burn calories, and shape your figure. This intense session with dumbbells combines strength-building with sculpting movements, while also supporting muscle growth. A great choice for anyone who wants to train efficiently – regardless of your fitness level.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in beginner and advanced versions. 

Six-minute POWER BODY 26

Get ready for an intense session that, in just 6 minutes, engages every muscle group. Perform each repetition through a full range of motion, controlling tempo and muscle tension. With maximum precision in your movements, you’ll build strength, improve body stabilization, and boost endurance. After just a few reps, you’ll feel how precision translates into real results and increased confidence.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-Minute POWER BODY 28

This program is for you if you want to start your adventure with training and develop a beautiful body. 

Have you never exercised and don't know where to start? Dream Body training will be the perfect start. 
You will burn the maximum number of calories, get rid of cellulite and shape your body. 

Dream Body training is a training for: 

- Flat stomach 
- Slender legs
- Firm glutes

Dream Body

Workout Healthy Back. Preparing for twine is for you if: 

- You want to prepare to do twine 
- You are advanced in twine techniques 
- You want to stretch and strengthen your back 
- You want to reduce the risk of injury 

This workout will take care of your back, help you avoid pain and improve your body's mobility. It will also be great for stretching after a workout. 

Zdrowe plecy. Przygotowanie do szpagatu.

Success is an extremely effective workout for:
Flat belly, firm glutes, strong back, shapely legs and slim figure.

Success is for you if:
You are fighting cellulite - Specially selected exercises will help you say goodbye to cellulite for good. In return, you will gain a firm and beautiful body.
You dream of a flat stomach - Part three of the workout focuses on this very goal. Thanks to the exercises included in it, you will sculpt and model your abdomen. 
You have a lot on your plate - Success consists of programs, of which you will assemble a workout lasting 15, 30 or 45 minutes. This allows you to decide for yourself how much time you can devote to activity and adapt it to your lifestyle.
You like to tailor your workout to your current form - If you are an advanced person and don't have time, do only the first set of exercises. If you can afford to train longer, add more sets. If you are a beginner, skip the first program and go straight to the mat for the second and/or third programs.

Workout details:
Warm-up: 5 minutes
Main part of workout: 3 times for 15 minutes each
Cool down with stretching: 5 minutes

What the main part of the workout includes:
- Round one: HIIT workout, which is a very intense and dynamic, but effective fat burning workout. It consists of 10 exercises, each lasting 30 seconds, and the whole thing is repeated 3 times. Here it is the pace that counts: try to do as many correct repetitions as possible. 
- Round two: its target is the glutes and thighs. It consists of 3 segments of 10 exercises lasting 30 seconds each. All exercises are done in low positions, so they do not strain the knees.
- Round three: three five-minute segments. One segment consists of 5 exercises performed for 30 seconds each and the whole thing is repeated twice. All exercises are performed in low positions. 

Success is an ideal workout for both beginners and advanced exercisers. Its added advantage is that it is divided into parts and you can decide for yourself how much time you want to spend on the exercises. 

Succes

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

This intense 6-minute session is a great way to activate all major muscle groups and boost your metabolism. The dynamic exercises get your body moving, helping to burn calories, build strength, and sculpt your figure. To increase the challenge, you can optionally add dumbbells or wrist weights suited to your fitness level.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 29

This 6-minute workout is designed to build strength and sculpt your body using just your own body weight. For added intensity, you can optionally include dumbbells or wrist weights. The routine targets all major muscle groups, supporting muscle growth, calorie burn, and overall fitness. A short but dynamic session that’s suitable for all fitness levels.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.
Each exercise is presented in both beginner and advanced version. 

Six-minute POWER BODY 32

Bikini is an extremely effective workout for:
Flat belly, firm glutes, slender arms, shapely legs, burning calories.

Ewa Chodakowska's Bikini Workout is for you if:
You want to lose weight - The exercises that make up this program will quickly and effectively crack down on body fat!
You are fighting cellulite - With regular exercises you will get rid of cellulite from your thighs and glutes. 
You want to firm up your body - Deal with problem areas such as the abdomen, thighs and glutes once and for all! 
You count on quick results - You will notice the first results after just 10 workouts!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 times for 20 minutes each
Cool down with stretching: 9 minutes

What does the main part of the workout include?
- The program consists of 2 - 20 minute parts. 
- Each part is 30 exercises in beginner and advanced versions. 
- Beginners perform only one round (the second round is the same). 
- Each exercise is performed for 30 seconds - during this time you should do as many correct repetitions as possible. 
- There is a 10-second break between each exercise. 

This is a dynamic and very intense workout. 


Bikini

This training is for you if: 

- You want to prepare yourself to do twine 
- You are advanced in twine techniques 
- You want to stretch and strengthen your back 
- You want to reduce the risk of injury 

This workout will take care of your back, help you avoid pain and improve your body's mobility. It will also be great for stretching after a workout. 

Szpagat podłużny i plecy

Super Every Body is an extremely effective training for:
Losing excess weight, body shaping, firm glutes, flat, sculpted belly, toned arms. 

Ewa Chodakowska's Super Every Body training is for you if: 

Do you want to lose extra kilos - this training is the maximum fat burning by engaging the entire body! 
You want to have a flat stomach - specially selected exercises for the lower parts of the body will finally make your abdominal muscles visible! 
You want to slim and strengthen your arms - thanks to SUPER EVERY BODY and intensive training with dumbbells, you will surely succeed! You expect beautiful and firm glutes - this training lifts, shapes, strengthens and rounds your glutes!

Training details:
Warm-up
Part 1 TOTAL BURN
Vol. 2 BUBBLE BOOTS
Vol. 3 SHREDDED ABS
Vol. 4 TONED ARMS
Stretching
What does the main part of the training include:
The Training Program consists of 4 - 10 minute parts: 
    ⁃ The first part is TOTAL BURN - here we will engage the whole body and increase the temperature 
    ⁃ Part two is BUBBLE BUT - during this part we will strengthen, lift and round the glutes 
    ⁃ Part three is Shredded abs - at this stage we will plan the abdomen
    ⁃ Part four is Toned arms - during this part we will model the arms 

Each part consists of two rounds, and each round lasts 4.5 minutes.

In each round we have 3 exercises, 30 seconds each, which we repeat x3

Super Every Body

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

If you want to get ready for bikini season, burn lots of calories and model your body, then KICK FIT training is for you!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 30 minutes. 8 rounds, in each round 3 repetitions of 2 exercises performed for 30s each. About 30 seconds of walking between rounds. 
Cool down with stretching: 9 minutes

KICK FIT by Ewa Chodakowska is a workout for:
flat belly,
firm glutes,
strong back,
slender arms,
shapely legs,
burning calories.

The exercises come in beginner and advanced versions.

Intense cardio will make you improve your fitness and lose weight.
If you have a sedentary job - KICK FIT will help you improve your overall fitness, strengthen your back and abdominal muscles, model your legs and glutes and reduce orange peel.

Kick fit 

Mission Beach Body II is for you if you want to slenderize your body and lose weight.

Workout details:
Breathing exercises
Warm-up
8 rounds involving all parts of the body
COOLDOWN

The main part of the workout includes:
Each part consists of two rounds, with each round lasting 4.5 minutes. Each round is 2 exercises, 30 seconds each, which are repeated x3.

Ewa Chodakowska's Mission Beach Body II is a workout for:
- lose weight,
- burn body fat,
- body shaping,
- firm glutes,
- flat belly,
- sculpted arms.

Mission Beach Body II

When it comes to creating a curvy glutes, this training program is for you!

Workout details:
Warm-up: 5 minutes
Main part of the workout: 2 rounds of 20 minutes each. There are 10 exercises of 30 seconds each. A break of 10 seconds between exercises.
Cool down with stretching: 7 minutes

FIRM GLUTES TARGET by Ewa Chodakowska is a workout for firm glutes. 

It has two levels of advancement. If you are a beginner, choose the first round with exercises in low positions only. When you strengthen your muscles and improve your fitness, you can try adding round two in high positions with dynamic exercises - this is the advanced version.

Firm Glutes

Mission Beach Body is an extremely effective workout for:
Slim legs, flat stomach, firm glutes. 

Mission Beach Body is for you if:
You want to lose weight - this workout focused on maximum fat burning will allow you to effectively lose weight. 
You want a flat belly - specially selected exercises for the lower body will make your abdominal muscles finally visible!
You desire to slenderize and strengthen your legs - Mission Beach Body is a set of exercises that guarantee shapely thighs and calves.


Workout details
Warm-up: 6 minutes
Main part of the workout: 31 minutes
Cool down with stretching: 6 minutes

What the main part of the workout includes:
- 9 rounds 
- Each round consists of two 30-second exercises that are repeated three times.   

This workout will not only give you a beautiful body, but also a form for years to come! 

Mission Beach Body

Ewa Chodakowska's Max Burn training program is your way to effectively burn calories and strengthen your entire body!

During the program:
- you will burn calories,
- sculpt your silhouette,
- strengthen your muscles,
- you will reset your mind,
- you will feel satisfaction!

The workout is based on the so-called tabata, or interval training. The program consists of 9 rounds, where each round lasts 4 minutes. In each round you do 2 exercises repeated 4 times. You work for 20 seconds and rest for 10 seconds. It is important to control your pace and technique, as this is the key to getting the best results.

Doing Max Burn regularly can surprise you with the results - you can burn up to 600 calories after just one session, depending on the intensity! 
The workout is ideal for both beginners and advanced. 

Max Burn

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

Trening Step Up Ewy Chodakowskiej to Twoja droga do pięknego, zdrowego i wymodelowanego ciała!

Podczas programu:
- spalisz tkankę tłuszczową, 
- wyszczuplisz talię, 
- wysmuklisz uda i łydki, 
- wzmocnisz ramiona, 
- uniesiesz pośladki.


Trening składa się z 8 rund, z których każda to dwa ćwiczenia powtarzane 3 razy. Między ćwiczeniami nie ma przerw, a każde z nich to 30 sekund pracy na Twoich warunkach – to Ty decydujesz o tempie! Pamiętaj, technika to priorytet, więc skup się na prawidłowym wykonaniu każdego ruchu.

Z Step Up osiągniesz wymarzone efekty, dbając o swoje ciało w najbardziej efektywny sposób!

Do wykonania treningu potrzebny jest step. 


Step up

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

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

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.

METAMORPHOSIS: Abs & Glutes

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Bootcamp - Warm-up

Six-minute ELASTIC BAND - POWER BODY 31

Six-minute ELASTIC BAND - STRONG BUTT 3

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