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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.

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Personalized Training Plan

If you’ve been thinking for a while, “I want to change something, but I don’t know where to start” — start here.

“Your First 14 Days” is a simple plan that will help you step onto the path of change and take your first move toward a body you want to feel good in.
For 14 days, you work out for just 6 minutes a day. It may not seem like much, but Ewa Chodakowska’s six-minute workouts are a real impulse for your body — one that helps you get moving, feel more energy, and notice the first effects of regular movement.

This plan is for women who are beginners, coming back to activity after a break, or looking for something they can finally stick with.

With every workout, you build consistency, strengthen your body, and show yourself: “I can do this.”

Start your first workout and take it at your own pace. A small step today can be the beginning of a bigger change.

Your First 14 Days on the Mat

Is your body ready for an intense summer challenge?

If you want to sculpt your glutes, slim your legs, strengthen your core, and take your training to the next level, this plan is for you!

Mission Beach Body is an intensive program designed for more advanced women who want to make the most of the weeks before summer and see real body transformation results.

Dynamic workouts, higher intensity, and effective exercise combinations will help you build strength, improve endurance, and achieve a firmer, more sculpted body. This is a plan for women who love a challenge and want to train at 100%!

The results? After just one month, your body will feel stronger, leaner, and ready for summer!

Mission Beach Body Advanced

If you dream of firmer glutes, a flatter stomach, and slimmer legs, this plan is for you!

Mission Beach Body is a comprehensive program designed to transform your body, helping you not only feel confident in a bikini, but also boost your strength, endurance, and prepare you for an active, energetic summer!

With carefully selected workouts, you’ll be able to achieve amazing results, whether you’re just starting out or getting back into fitness after a break.

The results? After just one month, your body will feel firmer, more sculpted, and ready for beach days!

Mission Beach Body (Beginners)

A plan designed for women who want to seamlessly transition from weight loss to body shaping. If you need to lose 5 to 15 kg, this is the perfect solution! It combines intense fat burning with body firming.

Forget monotony. Each session has a specific goal: boosting your metabolism and strengthening your muscles without feeling completely exhausted.

What's in this plan?
- 4-5 workouts per week: A precise mix of bodyweight strength training and cardio/interval sessions.
- Expert support: Focus on technique, stability, and mindful bodywork.
- Balance: Added Pilates and mobility sessions that support your recovery and joint function.

Regular training will help you achieve:
- effective fat burning and weight loss,
- visible firming of your buttocks, arms, and abs,
- improved fitness and the endurance you need for everyday life,
- a strong, fit body without the risk of injury.

This isn't just another temporary "project." It's your tool for building lasting fitness. Roll out your mat and get going!

Say Goodbye to Excess Weight

Are you embarrassed to start or worried about your health and joints? 

The "49 Days Against Obesity" plan is a safe haven for seriously overweight people who want to regain their fitness without going to the gym and without judgment.

This professional, low-intensity program is designed to provide maximum protection for your heart and knees. Short sessions (20-30 minutes) only three times a week will make exercise a new, healthy habit, not a struggle for survival. We focus on low-impact cardio training and gentle muscle strengthening using your own bodyweight.

Regular training will help you achieve:
- effective and healthy weight loss,
- significantly improved performance and fitness without getting out of breath,
- strengthening the core stabilizing muscles,
- a sense of empowerment and self-confidence at every step.

For maximum results, combine your workouts with a balanced diet with a negative calorie balance. Remember, no one is watching you and no one is judging you! All that matters is your decision to finally put yourself first. Roll out the mat in your living room and start writing your new story today.

49 Days Against Obesity

Are you just starting your training journey?

FAST Body is for you!

This training plan will help you lose weight, firm your glutes, slim your arms and legs, and sculpt your body.

Get in shape with us (not only) for the summer!

Fast Body – Beginner

Ewa Chodakowska's latest challenge:

✔️ A training plan adapted to your body type.

✔️ Exercises in ONLY 6 MINUTES A DAY!

✔️ Effects after just a few days.

Here is a 30-day training plan adapted to the RECTANGLE body type, created by Ewa Chodakowska.

Your Best Self: Rectangle

Your body can still be strong, fit, and full of energy.

Join Ewa Chodakowska and see how much you can change in just a few weeks.

This plan was designed specifically for women aged 40-49 to help you strengthen your body and improve your figure.

This 4-week full-body workout emphasizes strength training—key for maintaining your metabolism and sculpting your figure.

Regular training can help you achieve:
- a flatter stomach
- slimmer legs
- a firmer body
- increased strength and agility

Each workout strengthens your body and shows how much you're capable of.

After completing the program, you can continue training with Level Up 2 and Level Up 3.

See inspiring transformations from women at #levelupzchodakowska.

Level Up for 40-49 yo (Beginners)

Have you completed Level Up 1 and are training regularly? Now it's time to take your training to the next level.

Level Up 2 was designed by Ewa Chodakowska for women aged 20-29 who want to train intensively and further develop their fitness.

It's a 4-week full-body workout in which cardio, strength training, and mobility work together to further sculpt your figure.

Regular training helps you achieve:
- sculpted abs
- slim legs
- firm glutes
- even better fitness

The "Resistance" PDF is crucial here, showing you how to choose the right weights and how to gradually increase the load so your body constantly receives the stimulus for growth.

After completing the program, you can move on to the final level of the program – Level Up 3.

Thousands of women have already taken this journey. See their transformations under the hashtag #levelupzchodakowska.

Level Up 2 for 20-29 yo (Advanced)

A 30-day training plan created by Ewa Chodakowska that will help you achieve the body you dream of.

By exercising with this plan:
- You will slim your arms and legs
- You will develop a flat stomach and a strong back
- You will open your chest
- You will achieve a harmonious figure, regardless of its type
- Each workout will be tailored to your needs and level of advancement.

Regardless of the level you start from - you will see the effects after just a few days.

Hourglass Body – Advanced

Do you train regularly and want to keep strengthening your body?
Join Ewa Chodakowska and continue your journey toward even better fitness.

This plan was designed especially for women 50+ who want to maintain strength, mobility, and a healthy body shape.

It’s a 4-week full-body training program based mainly on strength and mobility training.

Regular workouts can help you achieve:

- a flatter stomach
- slim legs
- a stronger, firmer body
- greater fitness and endurance

Each workout shows that your body can still be strong and full of energy.

After completing the plan, you can continue training with Level Up 2 and Level Up 3.

See inspiring transformations under the hashtag #levelupzchodakowska. 💪

Level Up for 50+ (Advanced)

Did you complete Level Up 1 and feel like your body is ready for the next step? Level Up 2 will help you go even further.

This plan was designed by Ewa Chodakowska especially for women aged 30–39 who want to continue strengthening their bodies and shaping their figure.

It’s a 4-week full-body training program that combines cardio, strength exercises, and mobility work.
Regular workouts can help you achieve:
- a flatter stomach
- slimmer legs
- firmer glutes
- more energy and better overall fitness

To make the training even more effective, it’s important to use the “Resistance” PDF guide. It helps you choose the right weights and gradually increase the load in each workout so your body can keep progressing.

After completing the program, you can move on to the next level: Level Up 3.
Thousands of women have already followed this path. 

See their transformations under the hashtag #levelupzchodakowska.

Level Up 2 for 30-39 yo (Beginners)

The STRESS FREE project is a training plan created by Ewa Chodakowska that will help you overcome stress, regain inner peace and achieve harmony in your everyday life.

If you dream of freeing yourself from tension and finding balance, the STRESS FREE training plan is created for you.

During the training plan, you will participate in trainings and guided relaxation sessions that will help you relieve stress and calm your mind. Through regular practice, you will learn not to succumb to stress, better control your emotions and gain more self-confidence.

Discover the inner strength that will allow you to enjoy harmony in your life. Break through your limitations, engage in training and experience incredible benefits for your mental and emotional health.

Stress-Free

You've made it this far—you've completed Level Up 1 and Level Up 2. Your body is now stronger and more agile.

Level Up 3 is the final level of the program designed by Ewa Chodakowska specifically for teenagers who want to further develop their fitness.

It's a 4-week full-body workout that engages your muscles even more intensely and develops your entire body's fitness.

Regular training will help you:
- improve your strength and endurance
- strengthen your entire body
- increase your agility and movement control
- feel even more energetic

This is the moment when you can see how much your fitness has developed and how much your body can do.

Level Up 3 for Teenagers (Beginners)

Achieve a beautiful figure, a firm and healthy body. Thanks to trainings tailored to your needs, your body will become stronger and more flexible.

Regardless of the level you start at, you will see the effects after just a few days!

Training plans

Your Personalized Training Plan