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Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

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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This series will help you sculpt your glutes and achieve a great figure. 
With effective training programs, you will sculpt your gluteal muscles. And you will lift, model and improve the appearance of your glutes. In addition, you will gradually increase your strength and endurance, and engage other muscle parts, strengthening your entire body. Trainers will guide you through all stages of training, explaining each exercise step by step.

Toned Glutes

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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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.

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Volume

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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.

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Firm Glutes

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Hot Body is for you if you want to lose weight, model your figure, improve your fitness and condition.

A unique training program consisting of intense aerobic exercise and effective strengthening exercises, which come in versions for beginners and advanced.

Workout details:
Warm-up - 6 minutes
Main part of the workout - 32 minutes
Cool down with stretching - 7 minutes
The main part of the workout is 10 rounds. In each of them you perform 3 exercises for 30 seconds each, which you repeat x3. What counts is the highest number of correct repetitions performed in each 30 seconds.


Hot Body by Ewa Chodakowska is a workout for:
flat belly,
firm glutes,
slender arms,
shapely legs,
good shape.

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Hot body

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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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Sculpt

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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.

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Kick fit

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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.

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Best self max: Max pump

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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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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.

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Mission Beach Body II

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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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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!

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Sculpt Challenge

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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 2 - Bubble Butt

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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. 


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BIKINI Workout

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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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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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This training is for you if you want to lose weight. 
HOMEMADE BEACH BODY is a high-intensity training program that quickly burns fat tissue and shapes the body. 

This program is for you if:
- Do you want to lose excess weight?
- You want to get rid of cellulite,
- You want to lift and shape your glutes,
- You want to slim your legs,
- You want to develop a flat stomach and sculpt your muscles.

Thanks to this training, you will not only achieve your dream figure, but also strengthen your body and immune system and regulate your hormonal balance.

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Homemade beach bodysuit

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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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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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Author's CD by Ewa Chodakowska. On the CD you will find two 30-minute workout programs. 

Sculpt & Shock training using a chair is a workout for everyone who wants to have a beautifully modeled whole body. 

Sculpt & Shock is a workout for advanced and intermediate exercisers. It burns maximum calories and speeds up metabolism.

Remember that training alone is not enough! Regeneration and a healthy diet matched to your needs are part of the success. Supplement your training with a personalized diet BEDIET.pl

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Sculpt & Shock

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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.

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Six-Minute - Strong Legs & Butt 2

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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.

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Six-Minute - Strong Butt 1

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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.

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Six-Minute - Legs & Butt 1

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Are you looking for an effective and short training for your arms and glutes? You've come to the right place!

This dynamic workout focuses on a variety of exercises covering all major muscle groups with an emphasis on the arms and glutes. Thanks to the use of intense intervals, our training allows you to burn calories, shape your figure and increase muscle mass, all in just 6 minutes a day.

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Six-Minute - Arms & Butt 1

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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.

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Six-Minute - Strong Butt 2

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With Home Gym Body 1, you can build a gym-level body without leaving your home. The workout focuses on your lower body – legs, glutes and hips – but also strengthens your whole body, balance and stability.

Throughout the session you strengthen your lower body, build muscle and improve control and balance. You activate your deep core muscles, shape your silhouette and learn to move with more awareness – in your own rhythm and with a steady breath.

The program has 4 parts, each with a different purpose:
Strength & muscle building – controlled movements that help you gain strength.
Activation & stabilization – balance work and deep-muscle engagement.
Core & control – focused exercises for your mid-section.
Finisher – a short, energetic block that completes the workout.

This session is not only about building muscles – it’s also about being present in your body and trusting yourself throughout every movement.

Equipment:
A mat, resistance band, stable bench/sofa/step and 3 sets of dumbbells: heavy, medium and light.
If you’re just starting out, you can do the whole workout without weights – technique always comes first.

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HOME GYM BODY 1

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Home Gym Body 2 is the second part of Ewa Chodakowska’s program. It goes deeper into strength work and helps you feel your stability, power and feminine energy. You train at home, but the results feel like after a full gym session.

During the workout you strengthen your legs, glutes and hips while building strength and endurance. You improve stability and movement control, activate your core even more and naturally shape your body. Your glutes lift, your silhouette becomes firmer, and you finish with more confidence and a strong sense of capability.

This is a 4-part strength program, with each block focused on something different:
1. Strength & muscle building – heavier weights, fewer reps, full focus on technique.
2. Activation & stabilization – deep-muscle work and better body alignment.
3. Core & control – exercises that stabilize your whole posture.
4. Finisher – a short, intense burst of energy that closes the session.

Ewa guides you step by step, always reminding you that technique comes first, weight second. If you’re a beginner, you can do the workout without equipment.

Equipment:
A mat, resistance band, stable chair/bench/step and 2 sets of dumbbells or kettlebells:
 – heavier (about 70-80% of your capacity),
 – medium (about 50-65% of your capacity).

Choose weights that challenge you, but still allow you to keep full control of every movement.

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HOME GYM BODY 2

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This is an effective home-based Full Body Workout (FBW) performed in the form of resistance training. During one session, you train your entire body while working against external load.

It’s a powerful strength-focused workout designed to build functional strength and shape firm, lifted glutes.

Akop Szostak explains each exercise with a strong focus on proper technique, while her assistant Wiktoria demonstrates the movements to clearly show how they should be performed.

You only need dumbbells and a resistance band. The weight should be selected individually, you’ll perform 10 repetitions per exercise, choosing a load that allows you to complete all 10 reps with correct, controlled technique.

The focus is on precision, control, and quality of movement, not on maximal muscle mass gain, but on strength, tone, and visible results.

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Full Body Workout with Akop (for woman) 1

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This is a highly effective home-based Full Body Workout (FBW) performed as resistance training. In one session, you engage your entire body while working with external load, making it especially effective during fat loss phases.

The workout includes 3 exercises for the lower body, 3 exercises for the upper body, and core exercises, ensuring balanced and comprehensive muscle engagement. The result is stronger legs, firm and lifted glutes, and an overall strengthened physique.

Anno carefully explains each exercise with a strong focus on proper technique, while his assistant Wiktoria demonstrates the movements to clearly show how to perform them correctly.

You will need a bench (which can be replaced at home with a stable elevated surface), dumbbells, a resistance band, and a mat. The weight should be selected individually, you will perform 10 repetitions, choosing a load that allows you to complete all 10 reps with proper, controlled technique.

The priority is quality, precision, and mindful muscle engagement, not maximal muscle mass gain, but strengthening, toning, and improving body composition.

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Full Body Workout with Akop (for woman) 2

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Full-body functional training is an intense and versatile form of physical activity that is suitable for intermediate people. It is an ideal choice for people who want to improve overall fitness, strengthen muscles, increase efficiency and take care of their health and fitness in everyday life.



The classes are based on exercises involving many muscle groups at the same time - legs, buttocks, abdomen, back, arms and chest. In training, we use movements inspired by everyday activities: squats, lunges, lifts, rotations and support positions.



The goal of functional training is to improve strength, endurance, balance, coordination and mobility. Regular practice helps reduce body fat, shape your body and prevent injuries. It is an excellent choice for people who want to feel stronger, more energetic and fit every day - both physically and mentally.

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