po wyzwaniu PL.mp4

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

Khalil Griffin's Active Recovery Workout: squat mobility is a workout for anyone who wants to take care of their hip mobility.

The squat is an exercise we all have to deal with in everyday life as well. So it's worth supporting our hips, not only if we do advanced workouts at the gym, but also if we work in a sitting position or simply want to improve our mobility.

With this workout you will improve your hip and lower body mobility and help your body relax on the mat.

Active Recovery: Squat Mobility

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!

Bodyweight blast training

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. 


Mini band training

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.

Interval training

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.

Training with dumbbells

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.

Interval endurance training

This workout is for you if you lead a sedentary lifestyle. 

By choosing this program you will improve hip mobility, strengthen the deep muscles of your legs and improve your fitness and conditioning. 

Workout details:
Warm-up - trot 
Ch.1 - Leg workout 
Ch. 2 - Body twists and hurdle crossing 
Stretching

What the main part of the workout includes:
1 minute carrying the right leg over the hurdle
1 minute carrying the left leg over the hurdle
1 minute left cornering leg 
1 minute right cornering leg 
1 minute left attacking leg
1 minute right attacking leg 
10x static trunk twists and bends to left leg
10x static trunk twists and bends to right leg
10x hurdle crossing right leg
10x hurdle crossing left leg

Training for people at an advanced level. 

Coordination exercises and mobilization of the hip joint using an athletics hurdle

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

Summer Body HIIT

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.

Mission Beach Body II

This workout is for you if you want to strengthen your entire body. 

The “Muscular Body Stabilization” workout helps maintain proper body alignment, so it is recommended for people who have problems with postural defects. In addition, it helps coordinate the upper and lower limbs. 
It engages and activates the whole body, and especially strengthens the abdominal and back muscles. 

Workout details: 
- Dynamic warm-up 5/6 minutes. 
- 3 series, each perform 2 times.
- Take a 10s break after each exercise. 
- The series break is about 1.5 minutes. 

What the main part of the workout includes: 

Series I
- plank with knee pull 
- plank 
- alternating side plank 

Series II
- Plank and alternating reaching with hands to feet 
- Back exercise, alternating leg raise with hand.
- shoulder taps

Series III
- march with knees raised, in supported kneeling
- alternate reaching with hand and leg from supported kneeling position
- in back support alternating elbow-knee touches

Stretching 5 minutes.

The training is designed for all people, both beginners and advanced. 

Stabilization of the muscle body

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.

General development exercises with the ball

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

Functional Active Recovery

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.

Strongbody

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.

HIIT

Do your muscles need stretching and rest after an intense workout? COOLDOWN with Dorota Piechocka is a great choice.

COOLDOWN is a workout for: 
- stretching,
- relaxing muscle tension,
- increasing flexibility, 
- stress reduction. 

We use a chair for some exercises.

All trainings