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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

3D Glutes is a workout focused on mindful activation and strengthening of the glute muscles.
No equipment needed: just a mat and your commitment.

Alex Pawłowski guides you step by step, showing you how to position your body to really feel your glutes working and get the most out of every move.

3D Glutes

This workout was designed for a strong, flat and more toned-looking stomach. An active core is the secret to a body that looks slimmer, more stable and lighter.

During the workout, you focus on deep abdominal muscles, pelvic control, rib positioning and lower back stability. This helps your body maintain better posture and teaches your stomach to work in a more active, tight and controlled way.

Practicing this workout regularly can help you improve abdominal tension, strengthen your core, visually slim your waist and build the effect of a flatter, more controlled stomach.

It’s a great choice if you want to feel your stomach getting stronger, improve your posture and support a silhouette that looks more upright, light and stable.


Stable Core

This is a resistance training session in the form of FBW (Full Body Workout), engaging the entire body in a single workout. You work comprehensively on strength, stability, and improving body composition, which makes this training especially effective during a fat-loss phase.

The session begins with a warm-up designed to prepare the joints and muscles for exercise while increasing your heart rate. The workout is structured to evenly engage both lower and upper body muscle groups, as well as the core, building functional strength and supporting a firmer, more toned physique.

For this workout, you will need a bench (which can be replaced at home with a stable elevated surface), dumbbells, and a mat. The load should be selected individually — you will be working in a range of 10 repetitions, and the weight should allow you to complete all reps with proper technique and full control.

Full Body Workout For Men 2

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.

Full Body Workout with Akop (for woman) 1

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.

Full Body Workout with Akop (for woman) 2

This Full Body Workout (FBW) strength training session engages your entire body in one workout. You’ll work your legs, glutes, back, chest, arms, and core in a balanced and functional way.

The session begins with a warm-up to prepare your joints and muscles for exercise and gradually raise your heart rate. The main part of the workout is based on dumbbell exercises performed on a mat – you only need dumbbells and a mat.

This training is designed to strengthen the entire body, improve firmness and body composition, and support fat loss. It is not focused on maximizing muscle mass growth – the goal is overall fitness, functional strength, and a well-proportioned, aesthetic physique.

Full Body Workout For Men 1

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.

HOME GYM BODY 2

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.

HOME GYM BODY 1

Ewa Chodakowska’s Turbo Boost is an intense cardio session that feels powerful for your body and light for your mind. It helps you burn a lot of calories, speed up your metabolism and feel an instant rise in energy.

During this workout you
- boost your metabolism, 
- strengthen your heart and lungs, 
- firm your whole body and let go of tiredness. 
It’s also a moment to reset your head, lift your mood and turn every drop of sweat into strength, lightness and pure satisfaction.

Turbo Boost is built from dynamic, high-intensity blocks. You work in your own rhythm, and each round encourages you to give as much as you can that day.
You don’t need any equipment or extra space – just a mat and some water. Every exercise has options for beginners and advanced users, so the workout fits all levels.

TURBO BOOST

This is a unique cardio workout, full of energy and created by Paula, that doesn’t require any equipment – just a little space and a positive attitude!

The workout involves gradually creating a choreography by adding simple steps one at a time, until it forms a smooth sequence. Every now and then, we go back to the beginning to reinforce the routine and increase the intensity, which allows for better control of the movement and introduces higher dynamics.

It’s the perfect way to burn calories, improve your fitness, stamina, and feel better – all while having fun! It engages the entire body, improving heart endurance and overall physical fitness.

If you're a beginner or can’t jump, don’t worry! During the session, a no-jumping version will be shown, so everyone can adjust the exercises to their own level and needs. It’s a workout you can do at your own pace!

EXTREME CARDIO 3

This is a unique cardio workout, full of energy and created by Paula, that doesn’t require any equipment – just a little space and a positive attitude!
The workout involves gradually creating a choreography by adding simple steps one at a time, until it forms a smooth sequence. Every now and then, we go back to the beginning to reinforce the routine and increase the intensity, which allows for better control of the movement and introduces higher dynamics.
It’s the perfect way to burn calories, improve your fitness, stamina, and feel better – all while having fun! It engages the entire body, improving heart endurance and overall physical fitness.
If you're a beginner or can’t jump, don’t worry! During the session, a no-jumping version will be shown, so everyone can adjust the exercises to their own level and needs. It’s a workout you can do at your own pace!

EXTREME CARDIO 2

EXTREME CARDIO 1

A self-massage practice that helps release muscle tension, improve circulation, and reduce stress levels.
Simple techniques will help you care for your body with tenderness and mindfulness – especially when you feel overloaded or tense.

For a Tense Body – Gentle Self-Massage

A gentle sequence inspired by stretching, yoga, and physiotherapy.
It helps release tension in the pelvis and spine, brings relief from pain,
and improves body mobility. Perfect for women with endometriosis
and tension in the lower parts of the body.

For Endometriosis – Movement for the Body

The techniques in this session help regulate the nervous system by focusing on activating the vagus nerve. This nerve helps the body shift between states of alertness and relaxation, supports recovery after stress, and triggers natural pain-relieving and anti-inflammatory mechanisms.
The training is dedicated to individuals struggling with chronic pain (e.g., related to endometriosis), living under constant tension, overload, or in a state of continual alertness. It’s also beneficial for those who have difficulty with recovery or restful sleep.

The session can serve as quick support “here and now,” but with regular practice, it also enhances overall mental and physical well-being. It includes practical tips on how to assess the state of your nervous system and how to support it through simple, everyday actions.

In the exercise section, you’ll find vagus nerve activation techniques based on the polyvagal theory. These gentle sequences combine eye movement, diaphragmatic breathing, and subtle torso motions – bringing calm and soothing from within.

All trainings