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LEVEL UP – take your fitness to the next level!

Ready for the next step in your workout journey? LEVEL UP is a challenge designed to help you increase the intensity of your training, sculpt your body, and feel real progress – no matter your age or current fitness level.

Especially for you, Ewa Chodakowska has created 10 training plans, tailored to different age groups and levels of advancement. This way, you can be sure you’re training safely, effectively, and exactly the way your body needs.

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LEVEL UP

Po raz pierwszy dostajesz spersonalizowany plan - dopasowany do Twojego wieku możliwości i realnych celów. 
Twoja osobista droga do sukcesu.

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Rok Długowieczności – Etap 3 czyli 30 dni z Mission Beach Body! 

Czy Twoja sylwetka jest gotowa na nadchodzące lato? 

Jeśli marzysz o jędrniejszych pośladkach, płaskim brzuchu i smukłych nogach, to wyzwanie jest dla Ciebie! 

Plan Treningowy Rok Długowieczności -  Mission Beach Body to kompleksowy plan, który przekształci Twoje ciało, pozwalając Ci nie tylko czuć się pewnie w bikini, ale również zwiększy Twoją siłę, wytrzymałość i przygotuje Cię do aktywnego, pełnego energii lata! 

Dzięki odpowiednio dobranym ćwiczeniom, będziesz mogła osiągnąć świetne rezultaty, niezależnie od tego, czy dopiero zaczynasz, czy wracasz do aktywności po przerwie.

Efekty? Po miesiącu Twoje ciało będzie bardziej jędrne, wyrzeźbione i gotowe na plażowe dni! 

Dołącz do wyzwania i przygotuj się na gorące lato!


Rok Długowieczności - Mission Beach Body

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

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

6-minutowy Fit Dance z Ewą Chodakowską

Szukasz energii na cały dzień albo chcesz porządnie się rozgrzać przed treningiem? Ten 6-minutowy Fit Dance jest dla Ciebie.

To tylko 3 proste ćwiczenia, które wykonasz w rytmie muzyki.

Jeśli chcesz – sięgnij po obciążenie i taśmę oporową, a ten trening zamieni się w intensywną szcześciominutówkę.
Bez sprzętu? Traktuj go jako idealną rozgrzewkę przed dłuższym wysiłkiem.

Kilka minut z Ewą, które nie tylko rozgrzeją Twoje ciało, ale też dodadzą Ci energii i pozytywnego nastawienia.

Sześciominutówka FIT DANCE 1

This workout is for you if you want to strengthen your body.

This short, 6-minute workout is designed to focus on strengthening the legs, glutes and abdomen. It is perfect for beginners and advanced individuals. 

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

Six-Minute - Power Body 3

Ahead of you is a set of exercises to strengthen your entire body!

This short, 6-minute workout is designed to focus on strengthening the entire body with special emphasis on the arms. The workout for both beginners and advanced. You can use dumbbells. The workout program is perfect for both those who want to model their figure and those who want to reduce weight and build muscle mass.

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. 

Six-Minute - Power Body 4

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

The Six-Minute ARMS&SHOULDERS is designed to strengthen the arms, slenderize and model the shoulders.

The Six-Minute  machine is perfect for those who want to focus on the upper body. Dynamic movements, engage different muscle parts, providing a comprehensive approach to modeling this part of the body.  Dumbbells are used in this workout.

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 - Arms & Shoulders 1

This workout is for you if you want to strengthen your abdominal muscles. 

This 6-minute workout created for those who want to sculpt and strengthen the abdomen. Whether your goal is body shaping, mass reduction or building muscle mass, this workout is an effective tool to achieve your desired results.

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

Six-Minute - Killer ABS 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

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.

Fit Dance w 6 minut z Ewą Chodakowską.

Potrzebujesz zastrzyku energii albo szybkiej, skutecznej rozgrzewki? Ten krótki trening to strzał w dziesiątkę.

Proste, rytmiczne ruchy w trzech ćwiczeniach, które rozruszają całe ciało.
Masz ochotę na więcej? Dodaj taśmę oporową i obciążenie – wtedy ten Fit Dance zamieni się w mocny, sześciominutowy trening.
Bez sprzętu? To świetny sposób na przygotowanie organizmu do dalszego wysiłku.

Kilka minut z Ewą wystarczy, by pobudzić ciało i głowę do działania.

Sześciominutówka FIT DANCE 2

A dynamic 6-minute workout for beginners and advanced exercisers.

This intense 6-minute session is designed for those who want to sculpt their abdominals and glutes, as well as for those who have weight loss or muscle mass building goals. Thanks to the simplicity and effectiveness of this workout, you will achieve quick results while modeling your entire body.

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

Six-Minute - Power Body 5

A set of exercises to sculpt your abdominal muscles and glutes!

A 6-minute workout designed for both beginners and advanced. Combines intensity with efficiency. Ideal for those who want to focus on sculpting the abdomen and glutes, as well as for those aiming to reduce weight or build muscle mass. 

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

Six-Minute - Power Body 6

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

Looking for an effective and short workout to strengthen your arms? You've come to the right place!

This workout focuses on exercises using dumbbells. It will help you sculpt your arms and strengthen your glutes.  The workout program is perfect for both those who want to model their figure and those who want to reduce weight and build muscle mass.

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 - Chest & Back 1

An intense 6-minute workout focusing on the abdominal muscles.

This 6-minute workout program is perfect for those who want to sculpt and strengthen the abdomen. Whether your goal is body shaping, mass reduction or muscle mass building, this workout is an effective tool to achieve the desired results.

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

Six-Minute - Killer ABS 3

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

A dynamic workout for modeling the entire body. 

This 6-minute workout is recommended for those who want to effectively sculpt their physique, as well as for those who aim to reduce mass and build muscle mass. Regardless of your fitness goals, this short but vigorous session will provide you with the tools to achieve the desired results. Exercises for both beginners and advanced. 

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

Six-Minute - Power Body 7

Discover a new dimension of training with our POWER BODY 6-Minute!

This intense program is designed for people who want to model their entire body, reduce weight and build impressive muscle mass. Exercises for both beginners and advanced. 

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. 

Six-Minute - Power Body 8

Intense exercise session for effective modeling of glutes, arms and shoulders muscles. 

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

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

Six-Minute - Strong Body 1

A short training that will help you sculpt your arms! 

This 6-minute training is focused not only on effective arm sculpting, but also on modeling the entire body, reducing weight and building muscle mass. Our short session will provide you with effective tools to sculpt your arms and achieve the results you want.

Six-Minute - Toned Arms 2

A 6-minute intensive workout focusing on abdominal muscle exercises using dumbbells.

This intense 6-minute session is designed for both those who want to sculpt their abdominals. Thanks to the simplicity and effectiveness of this workout, you'll achieve quick results without spending hours at the gym. 

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. 

Six-Minute - Killer ABS 4

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

Ahead of you is the 6-minute POWER BODY!

This intense program is designed for people who want to model their entire body, reduce weight and build impressive muscle mass. The workout is performed with 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. 

Six-Minute - Power Body 9

Feel the intensity of a workout designed for dynamic full-body modeling!

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

Six-Minute - Power Body 10

A dynamic workout that focuses on the abdominal muscles.

This is an intense 6-minute session that is perfect for those who want to sculpt and strengthen the abdomen. Thanks to the simplicity and effectiveness of this workout, you will achieve quick results without spending hours at the gym. 

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. 

Six-Minute - Killer ABS 5

This workout is for you if you want to prepare to do twine. 

This program will prepare your body to do transverse or longitudinal twine. But it will also be an ideal warm-up before regular training. 

Joint MOBILITY training means: 

-avoiding the risk of injury.
-eliminating injuries and overloading
-draining and oxygenation of muscle tissues
-more efficient joint and muscle function
-reduction of pain

Training for all levels.


Mobilność stawów. Przygotowanie do szpagatu.

Here's a set of exercises that will strengthen your entire body!

This short, 6-minute workout is designed to focus on strengthening your entire body. Perfect for both people who want to shape their figure and those who want to reduce mass and build muscle mass.

Six-Minute - Power Body 11

The Six-Minute  POWER BODY workout intensively focuses on key areas of the body, providing comprehensive work on all muscle groups!

It is not only physical training, but also emotional and motivational, which will make you feel stronger and more confident every day. This short but focused workout is perfect for both advanced and beginners. You can reach for dumbbells to further enhance the effects. For those who are just starting their adventure with training, we recommend exercises without additional load.

Six-Minute - Power Body 12

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

Six-Minute - Chest & Back 2

An intense workout designed to sculpt strong abdominal and back muscles.

This 6-minute workout is recommended for those who want to effectively model their entire body, reduce mass and build muscle mass. Regardless of your fitness goals, this short but powerful session will give you the tools to achieve your dream results, especially if you focus on strengthening your abdominal muscles.

Workout details:
3 exercises for 30 seconds each, with 10 seconds rest in between. Repeat x 3. 
Each exercise comes in beginner and advanced versions. 

Six-Minute - Killer ABS 6

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

Discover a new dimension of training with our 6-minute POWER BODY! 

This intensive program was designed for people who want to shape their entire body, reduce body weight and build impressive muscle mass. For advanced users, we suggest doing it with dumbbells to further enhance the training effects. However, we encourage beginners to train without dumbbells, allowing for a gentler start.

Six-Minute - Power Body 13

What awaits you during POWER BODY training? 

Intensive exercises that engage every muscle group, designed to optimize results. In just 6 minutes you will experience unique cardio and strength training that will accelerate the achievement of your body goals. For advanced people, we suggest using dumbbells to further enhance the effects of training. And if you are just starting your adventure with training, you can easily do it without using additional equipment.

Six-Minute - Power Body 14

Discover the potential of a 6-minute, intense arm-focused workout using dumbbells.

This intense 6-minute session is designed for both those who want to sculpt their arms and those who have weight loss or muscle building goals. Thanks to the simplicity and effectiveness of this training, you will achieve quick results while modeling your entire body.

Six-Minute - Toned Arms 3

Intensive training designed to sculpt strong abdominal muscles. 

This 6-minute training is recommended for those who want to effectively shape the entire body, reduce mass and expand muscle mass. Whatever your fitness goals, this short but powerful session will give you the tools to achieve the results you want, especially if you're focusing on strengthening your abdominal muscles.

Six-Minute - Killer ABS 7

BEST SELF MAX: MAX PUMP training is for you if you are advanced and want to reach a new level!

BEST SELF MAX: MAX PUMP is a resistance band training prepared as part of the Best Self MAX training set. The tape gives results similar to exercises using gym equipment. Exercises you know well will take you to a completely new level. 

Training details:
Warm-up: 10 minutes
Main part of the training: 20 minutes - 4 rounds consisting of four 30-second exercises repeated twice.  There are 30 second breaks between rounds.
Cool down with stretching: 10 minutes

BEST SELF MAX: MAX PUMP by Ewa Chodakowska is a training for:
firm glutes,
cellulite reduction,
fat tissue reduction,
calorie burning.

If you want to gain beautiful and firm glutes - the exercises in this training will help you achieve this effect! Here we work on the volume and firmness of the glutes, burn fat tissue and get rid of cellulite.

Best Self Max: Max Pump

Are you looking for an effective training that will allow you to achieve your dream figure in just 6 minutes? Choose POWER BODY!

This is the perfect training for everyone who wants to shape their entire body, reduce body weight and build muscle mass! Perfect for both beginners and advanced users. Option with dumbbells for those who want to enhance the effects!

Six-Minute - Power Body 15

This intensive program is aimed at shaping the entire body, reducing body weight and building muscle mass. 

If you are an advanced person, use dumbbells to further enhance the training effects. If you are just starting out - do a workout without dumbbells and start your training adventure.

Six-Minute - Power Body 17

Discover the power of training, focused mainly on the abdominal muscles. 

This is an intense 6-minute session that is perfect for those who want to sculpt and strengthen their abs. Whether your goal is body shaping, weight loss, or muscle building, this workout is an effective tool to achieve your desired results.

Six-Minute - Killer ABS 8

SIX-MINUTE ELASTIC BAND-POWER BODY is a training that will help you develop the figure you dream of. 
You will slim your body and firm the muscles of your legs and glutes. You will strengthen your arms and back. 

All this without having to spend hours in the gym. Only 6 minutes a day is enough to slim your figure and achieve the desired results.

Six-Minute - Elastic Band - Power Body 16

Here's a set of exercises to strengthen your entire body using a resistance band!

This short, 6-minute workout is designed to focus on strengthening your entire body using a resistance band. Training for both beginners and advanced users. The training program is perfect for both people who want to shape their figure and those who want to reduce mass and build 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.

Six-Minute - Elastic Band - Power Body 20

SIX-MINUTE ELASTIC BAND-BUTT&ABS is a program that will help you develop firm glutes and a flat stomach. Thanks to these exercises, you will burn calories, shape and strengthen your body, and sculpt your belly and glutes. All this without having to spend hours in the gym. Only 6 minutes a day is enough to slim your figure and achieve the desired results.

Six-Minute - Elastic Band - Butt&ABS 1

You only have 6 minutes and you dream of sculpting your abdominal muscles? This set is for you!

This 6-minute workout, focused on the abdominal muscles, was designed for people who want to effectively sculpt this part of the body. Perfect for both those who want to shape their figure and those who want to reduce weight and build muscle mass. Regardless of your fitness goals, this short but intense training provides an effective tool to achieve the results you want.

Six-Minute - Killer ABS 9

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 shape your entire body, this training is just for you!

This intense workout lasting just 6 minutes is perfect for both beginners and advanced users. Whatever your fitness goals, this short, dynamic workout will give you the tools you need to achieve your goals.

Training details:
3 exercises of 30 seconds each, with a 10-second break between them. We repeat x 3.

Six-Minute - Power Body 19

Looking for an effective and short workout to strengthen your entire body? You've come to the right place!

This short, 6-minute workout is designed to focus on strengthening your entire body. Dynamic exercises allow you to burn calories, shape your figure and increase muscle mass, all in just 6 minutes a day. This workout uses a skipping rope, kettlebells and 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 - Power Body 21

Build beautifully sculpted arms with our revolutionary TONED ARMS training using dumbbells! 

This intensive, 6-minute program was created for everyone who wants not only beautiful arms, but also a comprehensive transformation of the entire body, weight loss and building 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 - Toned Arms 4

This training is for you if you want to have a flat stomach. 

Shape your body, reduce weight and develop a beautiful, sculpted belly.

This training will allow you to work on your abdominal muscles effectively, without having to spend hours in the gym. Just 6 minutes a day is all you need to strengthen and sculpt your abdominal muscles and achieve the desired results.

Six-Minute - Swiss Ball - Killer ABS 10

The BEST SELF MAX: MAX STRENGTH training is for you if you want to build firm glutes.

You don't have to spend long hours at the gym to build beautiful, firm Brazilian glutes! Before you is a short but intense training program by Ewa Chodakowska. We exercise using additional equipment - kettlebells and dumbbells. You will feel the difference after the first training! 

Training details:
Warm-up: 10 minutes
Main part of the training: 20 minutes - 4 rounds consisting of three 60-second exercises, which we repeat twice. There are 30 second breaks between rounds.
Cool down with stretching: 10 minutes

BEST SELF MAX: MAX STRENGTH by Ewa Chodakowska is a training for:
firm glutes,
cellulite reduction,
fat tissue reduction,
calorie burning.


If you are advanced, but want to take on the extra load and are looking for a training during which you will not be in a hurry - this training is a great choice!

Thanks to these exercises, you will get rid of cellulite, burn fat tissue and develop Brazilian glutes.

Best Self Max: Max Strenght

POWER BODY SIX MINUTES is a workout that will help you develop the physique you dream of. 

In this workout you will strengthen your entire body. 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.

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 - Power Body 22

This workout is for you if you want to slenderize your entire body!

The dynamic 6-minute program is designed for anyone who wants to transform the entire body, reduce mass and build impressive muscle mass.
All this without having to spend hours in the gym. Dumbbells are used in the workout.

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 - Power Body 23

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

Six-Minute ABS is an intensive program dedicated to all those who want to shape their body, reduce weight and at the same time focus on achieving a beautiful, sculpted belly.

Our training is perfect for anyone who wants to work on their abdominal muscles effectively, without having to spend hours in the gym. Just 6 minutes a day is all you need to strengthen your abdominal muscles, improve their flexibility and achieve the desired results.

Six-Minute - Killer ABS 11

Build a beautifully modeled body with our revolutionary POWER BODY workout!

This intense, 6-minute program is designed for anyone who wants a comprehensive full-body transformation, reducing mass and building impressive muscle mass.
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. 

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 - Power Body 24

POWER BODY SIX-MINUTE is a workout that will help you strengthen your entire body.

The dynamic 6-minute program is designed for anyone who wants to transform the entire body, reduce mass and build impressive muscle mass.
All this without having to spend hours in the gym. The workout uses a skipping rope.

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 - Power Body 25

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

Here's a set of exercises to strengthen your abdominal muscles using a ball!

This short, 6-minute workout is designed to focus on strengthening your abdominal muscles using an exercise ball. Training for both beginners and advanced users. The training program is perfect for both people who want to shape their figure and those who want to reduce mass and build 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.

Six-Minute - Swiss Ball - Killer ABS 12

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

Six-Minute - Power Body 1 

Ahead of you is the 6-minute toned arms workout!

This 6-minute workout is focused not only on effectively sculpting your arms and shoulders, but also on reducing mass and building muscle mass. Our short session will provide you with effective tools to sculpt your arms and achieve your desired results.

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. 

Six-Minute - Toned Arms 1

This workout is for you if you are looking for dynamic exercises to strengthen your abdominal and back muscles. 

A 6-minute workout program specifically designed to build strong abdominal and back muscles. This intense but short training session provides the effective tools and techniques needed to achieve your individual fitness goals, with a special focus on strengthening and sculpting your abdominal and back muscles. 

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

Six-Minute - Killer ABS 1

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

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.

Rok Długowieczności - Mission Beach Body

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Mission Beach Body

Mission Beach Body

Sześciominutówka FIT DANCE 1

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