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Ewa Chodakowska’s comprehensive plan – slim down, shape feminine curves, and feel amazing in your own skin.

Your path to your dream body

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Super Model Body

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Want to strengthen your entire body and improve your fitness?

This series focuses on strengthening workouts, but also helps you lose weight, improve fitness and endurance, and slenderize your figure.

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

Strenghtening Workouts

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 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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Biceps training - Biceps hard workout

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Think yoga is mostly about sitting, meditation and boring exercises? 

Hop on the mat and see how much fun we'll have. There will be power, power, feeling the whole body, lots of good emotions and burning calories.

There will be no shortage of Sun Salutations, jumping jacks, spinal stretches, bends, power in the legs, abdomen and arms. Mind you, there may even be a drop of sweat on your forehead, or three. Be ready for the pleasant sensations of our power yoga.

May the power be with us and not leave us for a moment. I will already take care of it 😊

Fill your lungs with air and let's fly high!

Ola Zelazo

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Dynamic Yoga

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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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Back-building workout

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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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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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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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Chest training - Chest workout

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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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If you want to improve your mood and raise your energy level this workout is for you!

Basia Tworek's ENERGIZE program is the perfect balance of challenging:
standing postures, balances and asanas to strengthen core muscles and the shoulder girdle, as well as smooth, relaxing movement that will help to reach all the tense places in the body, stretch them out and pleasantly stretch them.

Basia Tworek's ENERGIZE is a workout for: 
Improve mood, 
Increase energy levels, 
Stretching,
Strengthening the body.

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Energize Yoga

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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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LELE original workout massacre

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If you are looking for stability training, this video is for you!

Stability training focuses on strengthening the deep muscles, improving balance, coordination and movement control.

This is extremely important because it not only reduces the risk of injury, but also improves efficiency in other types of training, allowing me to achieve better results.

In addition, stability training has a positive effect on posture, which is important both during daily activities and during more intense forms of training. By building a stable foundation, you gain confidence in movement, which has a direct impact on the effectiveness of strength or performance training.

Training led by Alexander Pawlowski. 

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Bootcamp - Stability Training

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Bodyweight Blast is a workout for people of all levels!

Bodyweight Blast, as a functional training focuses on compound movements, activating all parts of the body. Thanks to it you will not only model your figure, but also significantly improve your mobility, posture and prevent injuries.

By training functionally with Khalil Griffin you will take care of:

- correct posture,
- better motor coordination,
- strengthening your entire body,
- well-being.

With regular training, you will ensure your body is correct in performing compound movements. It is worth including this workout in your weekly plan!

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Bodyweight blast training

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Do you want to improve your entire body and burn the maximum number of calories? The Strongbody program is a great choice!

We use dumbbells in training.

Training details:
1. Strongbody - warm up 12-15 min
2. StrongBody - legs and glutes 20 min
3. StrongBody - upper body 20 min
4. Strong Body - finisher 5 min

After training, a cooldown with stretching is recommended.

Dorota Piechocka's Strongbody is training for:
- strong legs,
- firm buttocks,
- slim and strong arms,
- strengthening the whole body.

Strongbody is for you if you dream of slim and sculpted arms. If you want to strengthen and firm your legs, buttocks and get rid of cellulite.

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Strongbody

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HIIT is a very effective workout for strong legs, firm glutes, slender and strong arms, strengthening the whole body.

HIIT is for you if:
- You want to work on your lower body- strengthen and firm your legs and glutes
- You dream of slender and sculpted arms
- You want to strengthen your whole body and get rid of cellulite

Workout details:
HIIT - warm up approx. 12 - 15min same as in Strong Body
HIIT - part 1 approx 20min 
HIIT - part 2 approx 20min
After the workout, a cooldown with stretching is recommended

This is a program through which you will not only strengthen and improve your entire body, but also burn the maximum number of calories.

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HIIT

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If you are looking for a high-intensity interval workout, then UNITARKA is for you!

This workout will engage as many muscles of your body as possible in an even manner. It consists of strength exercises and tabata. Strength accents provide strengthening of the entire body, while tabata will increase endurance and fitness.

Strength exercises:
3 rounds of 4 exercises for 30 seconds each, performed without a break. 
Perform them at an even pace and focus on technique.

Tabata (intervals):
8 rounds of 20 seconds each, with a break of 10 seconds between rounds.
Each round is performed at maximum pace.

UNITARKA kicks up your metabolism, so you'll still be burning fat long after the workout is over. 

If you want to slim down your figure and improve your fitness, repeat this workout twice a week, and you'll reach peak form in no time.

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Unitarka

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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.

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Beauty shot

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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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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

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Dreambody

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Ewa Chodakowska's SUMMER BODY HIIT is an extremely effective workout for: 

Accelerate metabolism, increase endurance, firm body, sculpted muscles without overbuilding them.

SUMMER BODY HIIT is for you if:
- You want to sculpt your entire body
- You enjoy intense training with weights
- You want to slim down and strengthen your arms
- You want to speed up your metabolism

Workout details:
Warm-up
5 rounds of training
COOL DOWN

What the main part of the workout includes:
- 5 rounds 
- Each round lasts 6 minutes 
- Each round is 3 exercises repeated x2

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Summer Body HIIT

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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! 

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Mission BeachBody

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MISSFIT is an extremely effective workout for:
Firm glutes, slender legs, sculpted arms and weight loss. 

MISSFIT is for you if:
- You want to lose weight
- You want to burn the maximum number of calories
- You want to sculpt your silhouette
- You are looking for variety 

Workout details:
1. Tabata Missfit-Warm-up approx. 5 min.
2. Tabata Missfit-Strong approx. 5min
3. Tabata Missfit-Power approx.5min
Tabata Missfit-Sweat approx. 5min.

After performing the workout, a cooldown with stretching is recommended.

You can adjust the difficulty of the workout yourself by selecting the appropriate load.
You decide how intense the workout you want to do. 

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Missfit

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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.

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