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Your goal is a strong core?

This workout series focuses on working your abdominal muscles. You will sculpt, slenderize and strengthen your abdomen. Thanks to the fairly high intensity of the exercises, you will burn a significant number of calories, strengthen your body and improve your endurance.

Trainers will guide you through all stages of the workout, explaining each exercise step by step. 

Core Sculpting Workouts

If you are looking for a way to work out a flat belly this workout program is for you! 

Workout details:
Warm-up: 7 minutes
Main part of the workout: 2 rounds of 20 minutes each. There are 10 exercises in each round, which are performed for 30 seconds. A break of 10 seconds between exercises.
Cool down with stretching: 3.5 minutes

Beginners do only the first round. The second, with a different set of exercises, is aimed at advanced learners. The workout has a fairly relaxed pace.

FLAT BELLY TARGET by Ewa Chodakowska is a workout for:
flat belly,
strong back. 

If you have a clear goal - throughout the workout you are assured that all exercises are designed for a flat, firm belly.
If you like having a choice - the workout consists of two parts: for beginners and advanced. Choose the one that suits you, or do both!

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Flat Belly

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REVOLUTION is the first training program designed to target specific problem zones. 

Workout details:
Warm-up: 6 minutes
Main part of the workout: 10-50 minutes
Cool down with stretching: 7 minutes
The main part of the workout is 5 segments, about 10 minutes each:
Segment 1 - slender legs - 20 exercises, each performed for 30 seconds each.
Segment 2 - firm glutes and thighs - 10 exercises, each performed for 30 seconds and repeat the whole x2.
Segment 3 - flat abdomen - 20 exercises, each performed for 30 seconds each.
Segment 4 - zero “tire” - 15 exercises, each performed for 30 or 60 seconds.
Segment 5 - strong arms, chest, abdomen and back - 10 exercises, each performed for 30 seconds each and repeat the whole x2.

The exercises come in beginner and advanced versions. You can perform each segment 1-3 times, this way you decide for yourself how long the workout should last and which parts you want to work on. What counts is the highest number of correct repetitions performed in every 30 seconds.

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

REVOLUTION contains 5 ten-minute programs. In total, that's as many as 75 exercises in various combinations. Each set of exercises is dedicated to a specific problem area. From shapely legs to strong arms, chest and back.

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Revolution

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Did you know that yoga can also be a great workout for strengthening the abdomen and giving it a beautiful fit look? 

Today you will find out! In front of us are asanas, which have a wonderful effect on the center of our body.
Yoga is about body awareness, breath work and focus. This is also how to work both body and mind beautifully.
After today's session, your belly can burn. And that's the point! A strong body center allows for a lot of craziness on the mat that is still ahead.

Prepare your mat, listen to your breath and my voice, and follow along as you practice.

I wish you nothing but pleasure,
Ola Zelazo

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Strong Core Yoga

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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.

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Six-Minute - Swiss Ball - Killer ABS 10

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This workout is for you if you want to slenderize your figure. 

Performed regularly, it combats back pain, strengthens deep muscles and helps you maintain correct posture. 

CORESET workout. CORE is a workout for: 
- Strong and flat abdomen 
- Strong back 
- Slender legs 
- Lifted glutes 
- Correct posture. 

With the Pilates training principles used, you will strengthen your entire body and improve your fitness. 

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Core Set Core

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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.

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Six-Minute - Killer ABS 11

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The Six-Minute  KILLER ABS is designed to strengthen abdominal muscles.

The workout for both beginners and advanced. This six-minute workout uses kettlebells. Dynamic movements, engage the abdominal muscles, providing a comprehensive approach to modeling this body part.

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

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Six-Minute - Killer Abs 16

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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.

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Six-Minute - Killer ABS 9

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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.

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Six-Minute - Swiss Ball - Killer ABS 12

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This workout is for you if you want to sculpt your physique. 

Mini band is a full-body strengthening workout using Mini Band. It helps to sculpt and slenderize the figure and firm the body. It is a good complement to cardio workouts. 

Mini band is a workout for: 

- Slender legs 
- Firm glutes 
- Strong abdomen 
- Slender arms and back 

Depending on the resistance of the mini band, the workout can be designed for intermediate or advanced users. 


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Trening z mini band

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The Six-Minute KILLER ABS delivers an intense workout in a short period of time, allowing everyone to take a moment to strengthen abdominal muscles and improve overall fitness.

Focusing on dynamic movements, our program engages various muscle parts, providing a comprehensive approach to body shaping.  
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. The workout is dedicated to couples, but you can also do it alone.


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Six-Minute - Killer Abs 14

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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

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Super Every Body - part 3 - Shredded ABS

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Perfect Body workout is for you if you want to lose weight and firm your body. 

This program is geared to burn fat intensively. You will lose weight and strengthen and firm your entire body. You will sculpt the muscles of your thighs, glutes and abdomen. 

Perfect Body by Ewa Chodakowska is a workout for:
Flat belly
Firm glutes
Fit legs

Workout details:
Warm-up: 4 minutes
Main workout portion: 30 minutes
Cool down with stretching: 5 minutes

What the main part of the workout includes:
- 5 rounds. 
- In each, 3 muscle-strengthening exercises are repeated three times. 
- Each exercise lasts 30 seconds. 
- There is a 10-second break between exercises and rounds.  

The workout is quite intense in high and low positions.

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Perfect Body

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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. 

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Succes

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The Turbo Challenge workout is for you if you want to sculpt your physique. 

It's an intense program that will slenderize, model and strengthen your body. It will give you energy for the day and burn body fat. 
You will lose weight and improve your fitness. You are just a few weeks away from amazing results! You will see a difference not only in your body, but also in your daily functioning. 

Turbo Challenge by Ewa Chodakowska is a workout for:
Flat belly
Firm glutes
Slender arms
Sleek legs
Slim figure

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

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Turbo Challenge

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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.

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Skalpel

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Try interval training if you are at a high level of fitness.

Interval training consists of a series of short intense exercises interspersed with low-intensity intervals. Thus, this program will help you improve your overall fitness, support weight loss and speed up your metabolism.

In Marcelina Kopka's interval training, you work primarily on:

- improving your fitness,
- burning body fat,
- sculpting your legs,
- flat belly.

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Trening interwał

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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.

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Slim Fit

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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. 

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Six-Minute - Killer ABS 4

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If you want to get fitter, have had a long break from training, or are just starting out on the adventure of being active then this workout, regardless of your age, is for you!

Workout details:
Warm-up: 5.5 minutes
Main part of the workout: 51 minutes
Cool down with stretching: 6 minutes
The main part of the workout is 5 parts of 8-10 minutes each:
- Part 1 - exercises in standing positions for the muscles of the legs and glutes and to speed up the heart rate.
- Part 2 - exercises in standing positions for arms, shoulders and back.
- Part 3 - exercises on the mat for the glutes, hips and waist.
- Part 4 - exercises on the mat for the abdomen.
- Part 5 - exercises on the mat for the back muscles.

Fit 50+ by Ewa Chodakowska is a workout for:
correct posture,
strengthening the muscles of the entire body,
general fitness.

The FIT 50+ training program improves physical fitness and increases the range of motion in the joints. 
If you suffer from back pain caused by lack of movement - you will strengthen the muscles of the back, abdomen and glutes, which are responsible for proper posture.

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Fit 50+

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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.

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Six-Minute - Killer ABS 7

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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. 

Core Sculpting Workouts

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Core Sculpting Workouts

Description

Trainings

Flat Belly

Revolution

Strong Core Yoga

Six-Minute - Swiss Ball - Killer ABS 10

Core Set Core

Six-Minute - Killer ABS 11