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Build a firm, feminine physique and feel absolute confidence–from rounded glutes to lean thighs.

Your path to shapely and strong legs

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Strong is the New Sexy: Legs & Butt

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The Total Body series consists of 25 workouts that will help you take comprehensive care of your figure.

Thanks to these training programs you will slim and model your figure, giving it a perfect shape. You will burn calories, lose weight and improve your fitness. You will not only slim down, but also strengthen your body!

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

Total Body

This workout is for you if you want to increase the range of motion throughout your body. 

With slow, controlled movements, you'll expand your range of motion and warm up your body. 
This workout is great for days without a workout or as a warm-up before a workout. 

Workout details: 
1. Neck laps x 3/part. 
2. Kneeling Segmented Cat Cow x 5 
3. pushing the rubber band across the body x 10 
4. Chest rotation in quad position x 5/part. 
5. push-ups in yoga position x 5 
6. squat with change of leg on Shinbox x 10/part. 
7. hip rotations in squat x 10 
8. chest rotations in squat x 5/part. 
9. kosak squat x 5/party 
10. long squat with split x 30 sec/side 
11. forward bend with rotation x 5/side

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Functional Active Recovery

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This workout is for you both if you want to reduce weight or build it. 

It's a fairly high-intensity interval workout that accelerates fat burning and strengthens the muscles of the entire body. You will sculpt your abdomen and arms, slenderize your legs, firm your glutes and improve your fitness. 
 
Workout details: 
- 4-minute walking/jumping warm-up
- 3 interval series of 6 exercises each
- Each exercise lasts 40 seconds, all on a short break of a few seconds
- Stretching at the end

What the main part of the workout includes: 
1 exercise- squat with jumping jacks
2 exercise- right leg stride
3 exercise- step out left leg
4 exercise- skip A with holding right foot
5 exercise- skip A with holding left foot
6 exercise- skip A
Stretching

Intermediate level training.

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Interval endurance training

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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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Interval training

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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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Mini band training

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TRAINING WITH DUMBBELLS

This workout is for you if you want to improve your training results. 

You will develop strength in your hips, legs and back. You will sculpt your muscles and slenderize your figure. You will improve the quality of your workout and its results. 

Workout details: 
Warm-up
Part 1 - Absolute Strength
Part 2 - Strength Balance 
Part 3 - Conditioning 
Cool Down 

What the main part of the training contains: 

Ch.1 Absolute Strength - 2 series 
- Each 40/20 seconds 
- Sumo deadlift with dumbbells 21X1 
- Marching on the tendons 

Ch.2 Strength balance 
EMOM x 9 minutes (every minute on the minute) 
1. kosak squat with dumbbells, right leg 1010 x 12 repetitions 
2. kosak squat with dumbbells, left leg 1010 x 12 repetitions 
3. 30 seconds of continuous abdominal presses with weight in hands 

Part 3 Conditioning 
Every 4 minutes x 3 series 
12 deadlifts with dumbbells
9 hang power clean with dumbbells 
6 forward squats with dumbbells 
8 burpees with jumping over dumbbells 

Cool Down
1.Pigeon Stretch x 1 min/party 
2.Pancake Stretch x 1 min left side, 1 min right side, 1 min middle
3.Pike Stretch x 1 min

A workout for people of all skill levels.

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Training with dumbbells

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This program is for you if you want to lose weight. 

Wariat Workout is a workout for: 
- Burn calories 
- Shedding excess weight 
- Slimming down your figure 

Workout details: 
- Warm-up, 
- Four rounds of 10 minutes each 
- Relaxing stretching

Workout Wariat! - is designed for both men and women.

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Crazy Workout

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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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Great every body

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

Workout details: 
- General development training with a ball. 
- Serves to stimulate all muscle groups in one workout. 
- Includes strengthening and stretching exercises.

What the main part of the workout includes:
- 3x 30s. abdominal stretches with the ball in your hands
- 3x 30s. translating the ball from side to side
- 3x 30s. backstroke with lifting the ball
- 3x 30s. lifting the ball behind the head
- 3x 30s. jackknife with the ball
- 3x 30s. ball rolling 
- 3x 30s. bicycle
- 3x 30s. abdominal tucks with ball in legs
- 3x 30s. crab

- Stretching

Advanced level workout.

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General development exercises with the ball

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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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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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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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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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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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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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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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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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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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