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These are workouts dedicated to men of all levels.

Intense training program, will strengthen and sculpt your body. It will give you energy for the day and burn fat. You will increase endurance and improve fitness.

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

Strenght Trainings for Men

This training is for you if you want to strengthen and slim your arms and sculpt your muscles. 

Training details: 
- 20-minute, intense biceps training. 

The training consists of a set of 4 exercises: 
- Biceps press with a barbell while standing 
- Curling the forearm with a dumbbell based on the knee or thigh 
- Hammer press for biceps 
- Biceps press with a barbell standing (3 ranges of movement)

 Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening biceps - Biceps hard workout 

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This training is for you if you want to strengthen your chest. 

Training details: 
The training consists of 5 exercises:
- Pressing the barbell on a flat bench while lying down
- Pressing dumbbells on a positive incline bench 
- Flying dumbbells on a flat bench while lying down
- SUPERSET: Overhead dumbbell press on a flat bench while lying down plus push-ups

Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening klatki piersiowej - Chest workout

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This training is for you if you want to sculpt and strengthen your back. 

Training details: 
The training consists of 4 exercises:

- Pull-ups with a wide grip 
- Pulling the horizontal pulley cable with your legs braced and a narrow handle
- Rowing a dumbbell with one hand in a lower body position with a heavy weight 
- Hammer or pull-ups (hands behind the head wide

Be sure to warm up your muscles before training.
Remember to choose a weight that suits your abilities.

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Trening plecy/Back-builiding workout

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This training is for you if you want to develop a slim figure and a firm body. 

LELE Original Massacre is an extremely effective training for:

- Calorie burning
- Slim arms
- Firm body
- Shapely legs
- Zero cellulite
- Improving fitness
- Muscle strengthening

Training details: 
- warm-up,
- interval training (set of 6-minute HIT training) 
- fitness training (you will check your reaction time) 
- cool down (you will calm down and relax your muscles)

For training, prepare: dumbbells or a bottle of water, you can also train with additional weights.

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Masakra LELE original workout

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Strength training should be a key part of your physical activity because it provides numerous health benefits.

Regular strength-based exercise helps in body shaping, improving bone density and reducing body fat. By focusing on building muscle mass, you will gain impressive results and strength.

The workout is led by Alexander Pawlowski.

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Bootcamp - Strength Training 1

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Strength training should be a key part of your physical activity, as it provides numerous health benefits.

Regular strength-based exercise helps in body shaping, improving bone density and reducing body fat. By focusing on building muscle mass, you will gain impressive results and strength.

The workout is led by Alexander Pawlowski.

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Bootcamp - Strength Training 2

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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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If you want to learn to observe your emotions this relaxation is for you.

Relaxation led by Ewa Chodakowska.

Emotions, feelings, moods. We speak of them differently. They refer to a similar state - stirring inside and
arousal. Emotions are felt at the level of the body and mind. We know that our emotions pass and
return. Sometimes they are more intense and sometimes they are milder. The essence is, to notice them, understand and
accept them. Did you know that an emotion is both joy and anger, both happiness and fear? How do you deal with your emotions and moods? Are you aware of when they occur and why? Do you understand and accept them? Today's relaxation invites you to practice observing your emotions. Expressing emotions is not enough. It is worth observing them consciously, noticing them.

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

IMAGE:
During the relaxation, you can close your eyes or indulge in color therapy. The calmly changing colors throughout the session are meant to help you give yourself over to this practice .

MUSIC:
The sounds of the waves along with the voice that guides throughout the relaxation allow you to relax and give yourself fully to this practice.

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Hurricane Workout

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Speed Effect training is for you if you want to model your figure. 

This program focuses on body shaping. You will slim, strengthen and sculpt your body. Stretching exercises will help you relax tense muscles, bring relief and allow you to relax. 

Speed Effect by Tomek Choiński is a workout for: 
Flat belly 
Slender legs 
Firm glutes

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Speed Effect

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Trening "Turbo power" jest dla Ciebie jeśli chcesz schudnąć.

Program nastawiony jest na spalanie kalorii oraz modelowanie całego ciała. Intensywne ćwiczenia cardio pozwolą Ci poprawić kondycję, a także wzmocnić całe ciało. Zaledwie po kilku treningach zobaczysz różnicę.  

Turbo power to trening na: 
- Mocny i płaski brzuch 
- Jędrne uda 
- Jędrne pośladki 
- Smukłe ramiona i nogi 

Szczegóły treningu: 
Rozgrzewka 
Część pierwsza 
Część druga 
Część trzecia 
Część czwarta
Część piąta 
Stretching 

Co zawiera część główna treningu:
- Program składa się z 5 części. 
- Każda z nich to 3 ćwiczenia wykonywane w trzech 30 sekundowych seriach.  
- Po każdej z części następuje 1 minuta przerwy na odpoczynek.

Prezentowane są dwie wersje ćwiczeń: dla początkujących i bardziej zaawansowanych.

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Turbo Power

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Super Cardio is for you if you want to have a slim figure. 

Super Cardio is an intensive workout program focused on accelerating calorie burning and shaping your figure.

Workout details: 

- The program consists of 5 parts - each with 3 exercises performed in three 30-second series. 
- Each part is followed by a 1 minute rest break. 
- The workout begins with a warm-up and ends with stretching.

Practice regularly and enjoy the first results after just 2 weeks!

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Super Cardio

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If you are looking for a general development workout with cardio elements, then STRONG & FIT is for you!

STRONG & FIT is a workout created by Piotr Karwat, one of the trainers from Ewa Chodakowska's team. 
The program is mainly dedicated to men, but women can also take up the workout challenge!

STRONG & FIT is a workout thanks to which:
strengthen your entire body,
improve possible disproportions resulting from the lack of exercise of certain muscle parts,
improve the efficiency of your body,
raise your metabolic rate, and thus lose weight!

Training is recommended for intermediate people.

Are you ready? Let's get started!

Strenght Trainings for Men

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Strenght Trainings for Men

Description

Trainings

Trening biceps - Biceps hard workout

Trening klatki piersiowej - Chest workout

Trening plecy/Back-builiding workout

Masakra LELE original workout

Bootcamp - Strength Training 1

Bootcamp - Strength Training 2