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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

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

Super Every Body

Transverse split training with emphasis on stretching the inner and outer thighs and relaxing the back.

Classes focus on stretching the entire body, developing hip joint mobility and back relaxation.

The program includes:

– a set of exercises to strengthen and increase back mobility

– preparatory elements for the cross split.

Stretching Thighs and Hips

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.

Functional training: buttocks and abs

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. We work with our own body weight.



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.

Functional training: whole body

This workout is perfect for anyone who spends long hours sitting or experiences back pain, stiffness, or tension in the neck and shoulders. Suitable for all levels, it helps improve posture, mobility, and overall spine health.

The session focuses on gentle stretches for the back and spine, combined with mindful breathing to release tension. Regular practice increases flexibility, strengthens deep stabilizing muscles, reduces discomfort, and supports recovery. A simple, calming way to care for your body every day.

Back Stretching

This workout is designed to improve lower body flexibility and hip mobility, whether you’re a beginner or more advanced. The session focuses on stretching the adductors, hamstrings, glutes, and hip flexors through both dynamic and static exercises, combined with mindful breathing. Props like soft pillows or blocks may be used to safely deepen the stretches.

Regular practice not only supports progress toward the side split but also improves posture, body awareness, and hip mobility, while reducing tension from a sedentary lifestyle. It’s a safe and effective way to build both strength and flexibility.

Stretching: Side Splits 1

Longitudinal split stretching is a training aimed at people who want to increase the flexibility of their legs, hips and hip flexion muscles, as well as achieve control over their body and its range of motion. The classes are suitable both for beginners who are just starting their adventure with stretching, and for more advanced people who want to deepen the effects of their practice.



During training, we focus on stretching the muscles of the back and front of the thighs, buttocks, hips and iliopsoas muscles. We use static, dynamic and active exercises, often using small soft pillows or cubes that support the body and allow you to safely deepen the positions. Great emphasis is placed on breathing work and awareness of movement.



Regular training helps you achieve the longitudinal split, but also reduces tension in the lower body, improves posture and supports overall mobility. This stretching is also a great form of relaxation and working on patience and mindfulness in movement.

Stretching: long splits 2

Stretching: long splits 1

The training is aimed at developing hip joint mobility and stretching the back of the legs.

Comprehensive warm-up and foot work! The training also includes stretching of the upper body - chest, back and arms.

You can do it at home - in the morning as a warm-up or during a break from work.

Warm-up of legs and hip joints

This workout focuses on opening the chest, stretching the glute and leg muscles.
The set of exercises has been designed to improve upper body mobility, increase range of motion, and gently target the lower body – with particular emphasis on the hip joints and the posterior chain of the thighs.

Chest Opening and Leg Stretches

This short, daily set of exercises is an ideal proposition for people who lead a sedentary lifestyle and struggle with tension in the lower back or stiffness in the hips. Mini training will work well for both beginners and more active people - as a light morning warm-up, a break during the day or an evening relaxation.



The classes focus on gentle stretching and mobilization of the spine and hip joints. The exercises are performed at a calm pace, with great emphasis on technique and the combination of movement and breathing. We work on the lumbar muscles, glutes, hip flexors and pelvic area. The training does not require any equipment - just a mat and a few minutes a day.



The goal of this mini session is to increase hip mobility, improve posture, reduce tension in the lower back, and prevent pain and discomfort. Regular practice supports a healthy spine, better well-being and greater freedom of movement. It's a simple and effective way to get a daily dose of exercise, relaxation and care for your body.

Relief for the back and hips

Daily, light stretching is a short training perfect for everyone - regardless of age, level of advancement or lifestyle. This is a great option for people working at a desk, leading a sedentary lifestyle, as well as for those who want to introduce regular, gentle exercise. The training can be performed in the morning as an active wake-up call, during the day as a break from work or in the evening as a way to relax the body.



The mini session involves gentle exercises that stretch the entire body. In training, we focus on joint mobilization, muscle activation and calm, conscious breathing. The exercises are gentle, safe and do not require any equipment - you can do them at home, at work or while traveling.



The aim of the training is to improve flexibility, prevent tension, stimulate circulation and improve well-being. Regular practice, even in short form, supports healthy posture, reduces stress and counteracts muscle stiffness. It's a simple and effective way to take care of your body every day.

Stretching during a break from work

Stretching in 10 minutes

A daily gentle stretching session is a short workout ideal for everyone – regardless of age, fitness level, or lifestyle. It’s a great option for people working at a desk, those leading a sedentary lifestyle, as well as anyone looking to introduce regular movement in a mild form. The session can be done in the morning as an active wake-up, during the day as a break from work, or in the evening to relax the body.

This mini session consists of gentle full-body stretches. The workout focuses on joint mobility, muscle activation, and calm, mindful breathing. The exercises are soft, safe, and require no equipment – they can be performed at home, at work, or while traveling.

The goal of the workout is to improve flexibility, prevent tension, boost circulation, and enhance overall well-being. Even in a short form, regular practice supports healthy posture, reduces stress, and helps prevent muscle stiffness. It’s a simple and effective way to take care of your body every day.

Morning Stretch Routine

This short but powerful session is designed to strengthen and sculpt the upper body—targeting the arms, back, and chest. The dynamic exercises activate multiple muscle groups, helping to improve strength and define your silhouette. For added intensity, you can incorporate dumbbells or wrist weights suited to your fitness level. It’s a perfect option for anyone looking to build strong, toned arms and a stable upper body in just 6 minutes a day.

Workout details:
3 exercises of 30 seconds each, with a 10-second break in between. Repeat x 3.

All trainings