whole workout Eva Khodakovskaya in the illustrative table, the detailed description, prepared lesson plans + feedback from our followers

Workout of the Polish coach Eva Khodakovskaya (Ewa Chodakowska) managed to catch the fancy of millions of people not only in Poland but throughout the world. Its program surprised by its high efficiency and rapid results. Previously, we generally talked about the Eva Khodakovskaya and its main program. Today according to numerous requests from subscribers, we decided to Supplement the article with a detailed description of her workouts, which will help you easily and quickly navigate in its video.

So, we offer you a convenient table of all training Eva Khodakovskaya, a detailed description of each video (class structure + features), prepared lesson plans in a variety of opinion about its programmes from our subscriber Olga and collection of feedback from other subscribers. If you get lost in the variety of programmes eve, after reading this article, you certainly have to sort through all the information.

Table of all training Eva Khodakovskaya

The easiest and most obvious way to find the right program with Eva Khodakovskaya is a table listing all the training. Our table has the following columns:

• The name of the program
• The duration of the program at the time
• Difficulty (1 to 6)
• The pace of the classes (fast, medium, slow)
• The popularity of the software involved (high, medium, low)
• Brief description

By the way, the table is very comfortable. You can sort information in each column’s value using the arrows in the header.

Almost all workout Eva Khodakovskaya are no extra inventory, in addition to Perfect Body and Model Look (need light dumbbells), Metamorfoza (the right fitball) and Target Płaski Brzuch (need towel). All other programs need only a Mat on the floor. If you don’t have dumbbells, use them instead of plastic bottles with water or sand.

The complexity of a program is largely determined individually so grading is rather arbitrary. The popularity of the program is also not the most objective indicator. We identified him on the basis of frequency of mentions, number of reviews and positive feedback from dealing with both in Poland and in other countries. If you do not agree with our assessment of a program, write in comments we will try to consider all opinions.

A detailed description of all training Eva Khodakovskaya

1. Bikini

The structure of the program

The training consists of two repeated rounds of exercises, each round lasts 20 minutes. Exercises are performed according to the scheme: 30 seconds work / 10 seconds rest.

Features

Intensive training from Eva Khodakovskaya, which involves alternating intense cardio and exercises to tone body (planks, squats, lunges). The occupation is performed in a continuously high rate. One of the most popular programs of eve.

2. Pilates Secret

The structure of the program

Training is completely on the floor, safe for the knees. In the first half of the program to perform the exercises for the crust (back and strap), in the second half for the legs and butt (on the side, on all fours and on her stomach).

Features

An ideal exercise to work on problem areas of legs, buttocks, abdomen and waist. The program at first glance may seem simple, but this is misleading. Your muscles will feel a great load. Suitable for people with joint problems and varicose veins.

3. Sukces

The structure of the program

The workout includes three separate parts for 15-20 minutes:

• intense cardio (3 repeated for 10 exercises each round)
• floor routines for legs and buttocks (on the side, on all fours, on back)
• exercises on the floor belly and back (back and strap)

Features

Cardio part of the program is very intense, so it is only suitable for the advanced student. But the second and third part of the lesson is suitable for intermediate level training. You can do 15, 30 or 45 minutes at your discretion (+ warm-up and hitch).

4. Skalpel (Skalpel Nowy)

The structure of the program

Training can be divided into the following segments:

• warm-up + exercises for arms, shoulders and legs (5 minutes)
• lunges, squats, abduction feet to the side for thighs and buttocks (10 minutes)
• the bridge on the floor for the buttocks (3 minutes)
• exercises on the side for the legs (3 minutes)
• exercises on the stomach for back, legs and buttocks (3 minutes)
• exercises on all fours for legs and buttocks (5 minutes)
• exercises on her back for belly (7 minutes)

Features

A large part of the exercises in the program runs at first normally, then with a ripple. This gives additional load. The workout’s low impact, but in the first half there are lunges and squats (can skip if you have knee issues). Skalpel – one of the most popular workouts of eve Hodakovskaya. In 2016 released a fresh edition of the program (Skalpel Nowy). Training is presented in a new design, but with completely the same set of exercises.

5. Skalpel Wyzwanie

The structure of the program

Training can be divided into the following segments:

• warm-up + exercises for arms, shoulders and legs (5 minutes)
• lunges, squats, abduction of the feet for your thighs and buttocks (10 minutes)
• a series of straps: classic, side, reverse for the crust (10 minutes)
• exercises at the back to the buttocks and abdomen (4 minutes)
• exercises on all fours for butt and legs (5 minutes)
• exercise belly to back (3 minutes)

Features

The program is similar in structure to Skalpel, Skalpel Wyzwanie but adds a series of planks to work the entire body (especially muscle). Training more intense and complex, is added to the static load and exercises on balance.

6. Hot Body

The structure of the program

The workout includes 10 rounds of exercises, the duration of a round is 3 minutes. Each round consists of 3 exercises: lower body (lunges and squats), upper body (mostly planks) and cardio exercise (jumping). Exercises last for 30 seconds and repeat in 2 laps.

Features

Workout Hot Body in their content and the level of load similar to a Bikini (one of the most popular programs Eva Khodakovskaya). There is also alternate intense exercises on fat loss exercises on the floor. Breaks in the program are almost there, just a small stop between rounds. The program is very a lot of squats, lunges, planks, jumps, but there is no crunch for the abs, which are so unloved for many involved. If you are not able to complete all 10 rounds in a row, reduce the exercise until you have comfortable time.

7. Killer Ćwiczenia

The structure of the program

The training was held in 3 rounds for 10 minutes. In each round you waiting for a block of cardio exercise (3 minutes) and the block of exercises for problem areas (7 minutes).

• Block cardio: mostly jumping in an upright position
• Block of exercises for problem areas: a few exercises that are repeated in 3 sets (jumps, planks, exercises for belly, buttocks and legs).

Block cardio repeat all 3 rounds, the block of exercises is changed in each round.

Features

Due to the several cardiovascular exercise units may seem daunting (especially those who are difficult to tolerate aerobic exercise). But cardio exercises are very affordable to run, especially if you are prepared dealing. In this program you will find a large number of different jumps, classic and side planks, exercises on the floor for belly.

8. Rewolucja

The structure of the program

The workout includes 5 segments of 10 minutes:

• Slender legs
• Buttocks and thighs
• Flat stomach
• The end of the sides
• Arms, shoulders, chest, muscular

In each segment you waiting for 2 rounds of intensive exercise. The program is increasing complexity.

Features

This is the most intense exercise Eva Khodakovskaya, if you make it the entire 60 minutes. But you can only choose separate 10-minute segments that you like. Please note that the last two segments are the most intense.

9. Slim Fit

The structure of the program

Training can be divided into the following segments:

• warm-up + exercises for arms, shoulders and legs (7 minutes)
• lunges, squats, abduction of the legs, balance exercises for thighs and buttocks (10 minutes)
• the bridge on the floor for the buttocks (3 minutes)
• exercises on the side for the legs (7 minutes)
• exercises on the knees, on hands and knees and belly for belly, back, legs & glutes (8 minutes)
• exercises on her back for belly (5 minutes)

Features

This one’s low impact workout in the style of Skalpel, but with a focus on the thighs and buttocks. The first half of the class is quite complex due to exercises for balance and Bernie pulsating exercise. In the second half of the program, which runs on the floor, the exercises are more familiar and accessible.

10. Turbo Spalanie

The structure of the program

This program consists of 9 rounds, 2 exercises in each round. Practice rounds are executed in the style of TABATA: 20 seconds work / 10 seconds rest, 8 approaches.

Features

Eva Chodakowska included in each round 1 of cardio exercise and 1 exercise for the crust. In this program you will find a large variety of straps, so you are very efficiently works on the muscles of the abdomen. The last round is performed barefoot, you will perform the sliding exercise in your socks (or you can use a small cloth).

11. Target Jędrne Posladki

The structure of the program

This program consists of two rounds of 20 minutes. The first round for beginners, the second round for advanced. Each round consists of 10 exercises repeated in 3 rounds. Each exercise is performed for 30 seconds, between exercises rest for 10 seconds.

Features

Training Target Jędrne Posladki aimed at the elaboration of muscles of the buttocks. You will be able to pull up, to round off and improve the shape of your buttocks, and to tighten thighs and get rid of problem areas in the lower part of the body. The first round is completely on the Mat. The second round involves lunges, squats and jumping. Beginners may do only the first half of the class, advanced – all 50 minutes. The inventory is not needed.

12. Target Płaski Brzuch

The structure of the program

This program consists of two rounds of 20 minutes. The first round for beginners, the second round for advanced. Each round consists of 10 exercises repeated in 3 rounds. Each exercise is performed for 30 seconds, between exercises rest for 10 seconds.

Features

Both programs Target the same structure, only the Target Płaski Brzuch develop the core muscles. You will be able to tighten and improve the area of the abdomen, waist and back. The program’s low impact (except warm UPS), almost completely passes on the floor, but while you are waiting for a fairly dynamic exercise. Beginners may do only the first half of the class, advanced – all 50 minutes. You will need a towel and small pieces of fabric or gliding discs.

13. Ekstra Figura

The structure of the program

The program consists of 5 rounds. Each round consists of 2 exercises with a focus on the lower body focusing on the upper body. Practice round is repeated in 3 rounds. Between rounds, 1 minute rest.

Features

The program involves a thorough work on the main problem areas: abdomen, buttocks, thighs. Training is transferred easily enough through a small amount of cardio and rest between rounds. If you want to increase the intensity of the classes, simply perform the cardio exercise is a minute break between rounds.

14. Turbo Wyzwanie

The structure of the program:

The program consists of 8 rounds. Each round consists of 4 different exercises repeated in 2 laps. Exercises are performed according to the scheme of 20 seconds work / 10 seconds rest.

Features:

Training fast enough, runs at a continuous pace without stops. But the alternation of different intensity exercise program is transferred easily enough. You will find a large number of plyometric exercises, squats and lunges, a variety of plank exercises for stomach on the floor.

15. Ćaly Trening

The structure of the program:

The program consists of 5 rounds. Each round consists of 2 exercises: cardio exercise, exercise for thighs and buttocks. Exercises in the round again in 2 laps. Each exercise lasts 1 minute.

Features

This interval workout from Eva Khodakovskaya implies a focus on the lower body: hips and buttocks. So if you have the problem of “heavy bottom” Caly Trening program will suit you perfectly! Due to the rotation of plyometric and worked out exercises you will burn fat and tighten problem areas of the thighs and buttocks.

16. Brzuch Ćwiczenia na mięśnie

The structure of the program

This workout is for the abs includes the following segments:

• Exercises for the back (10 minutes)
• Plank (3 minutes)
• Exercises on the abdomen (2 minutes)

Features

It’s a short program for belly on the floor, which can be done as an addition to any workout. Well considering the press and the entire muscular system. Not recommended if you have problems with your back and lower back.

17. Metamorfoza

The structure of the program

This workout with fitball consists of 10 rounds. Each round consists of 2 exercises, repeated in 2 laps. Exercises are performed by the circuit 30 seconds work / 10 seconds rest.

Features

The program is intense: it includes a variety of plyometric exercises with the fitball, so do not expect relaxed work on the ball. But after the sixth round, the pace of lessons is markedly reduced. Despite the fact that exercises with fitball often working on core muscles, Eva Chodakowska included in the program a sufficient number of exercises for the formation of slender thighs and buttocks.

18. Szok Trening

The structure of the program

The program includes the following rounds:

• Cardio exercises and leg exercises (5 minutes)
• Exercises for stomach on the floor (5 minutes)
• Cardio exercises and leg exercises (5 minutes)

Then all 3 rounds are repeated again.

Features

In this programme Eva Chodakowska included some non-trivial exercises that are not so common in her other videos. For some exercises you need quite a large square area, but if you want you can optimize the exercises to fit your ability. This program includes one DVD with video-Skalpel II. Performed no warm up (but with a hitch). Option warm-up, see here: Warm up before exercise: exercise + a plan.

19. Body Express

The structure of the program

The program consists of 5 rounds. Each round includes 2-3 exercises focusing on the thighs and buttocks and focus on the core. Practice round is repeated in 3 rounds. Between rounds 1 minute of cardio or rest on your choice.

Features

Training similar to Ekstra Figura in structure but a bit more intensive load. The program includes enough striking cardio exercises, but one of the partners of Eva shows a simplified version of the exercise. The first half of the class is more intense than the second half.

20. Perfect Body

The structure of the program

The program consists of 5 rounds. Each round includes 2-3 exercises with dumbbells, mainly several groups of muscles simultaneously. Practice round is repeated in 3 rounds.

Features

This program takes place without the typical cardio (only training part), but at the expense of quick change of position and mnogopoliarnosti exercise, your heart rate will be in gyrosigma area for all classes. Perfect Body is a great workout for the problem areas of the upper and lower parts of the body. Dumbbells take no more than 2 kg.

21. Trening s Gwizdami

The structure of the program

The workout includes three separate parts:

• exercises on balance for the legs and buttocks (round 2 exercises, repeated in 3 sets)
• intense cardio (2 of the round Robin exercise at a continuous pace)
• exercises on the floor belly and back (3 rounds of exercises that are repeated in 2 sets)

The first two parts last for 13 minutes, the third part is 20 minutes.

Features

In the first part of the program you are waiting for very specific leg exercises for balance. The second part is intense, it can be done as separate short cardio. The third part will especially appeal to those who don’t like the bar: here alternate exercises to crust lying on his stomach and back. You can perform separate segments, or exercise is completely at your discretion.

22. Skalpel II

The structure of the program

The workout consists of 3 rounds. Each round consists of 4 exercises that are repeated in 3 rounds. The exercises are fairly typical for training eve, the only feature – for the lessons, you’ll need a chair. Each exercise should be done 15 times

Features

Simple’s low impact workout from Eva Khodakovskaya, which is suitable even for beginners. For classes you will need a stable chair or to accommodate other furniture that is available. This program includes one DVD with video Szok Treningthat can be combined with each other. Performed no warm up (but with a hitch).

23. Model Look

The structure of the program

The workout consists of several rounds 7-8 minutes:

• Exercises for arms and shoulders with dumbbells
• Exercises for back and chest with dumbbells
• Planks and push-UPS
• Exercises for stomach on the back
• Exercise in the side plank

Features

It’s a nice gentle exercise for qualitative examination of the muscles of the upper body: shoulders, arms, chest, back, stomach, muscular corset. You’ll need a pair of dumbbells small weight (no more than 2 kg).

Ready training plan, programme Eva Khodakovskaya

If you want to start with Eva Khodakovskaya, but don’t know where to start, we offer you several options ready training plans for 5 days a week. One day in a week so be sure to allow stretching of all muscle groups. For example, see: 20 programs from FitnessBlender for stretching.

You can combine exercise alone or to slightly change our plan for the week. You can also train 3-4 times per week, or 6-7 times per week depending on your capabilities. Try different options, choosing to the most optimal structure for the weekly lessons.

Option for beginners (all problem areas):

• PN: Skalpel
• W: Perfect Body
• CP: Skalpel II
• THU: Ekstra Figura
• FRI: Model Look
• SB: stretching

Option for the average level (all problem areas):

• PN: Caly Trening
• W: Turbo Spalanie
• CP: Slim Fit
• THU: Turbo Wyzwanie
• FRI: Skalpel Wyzwanie
• SB: stretching

Option for advanced level (all problem areas):

• PN: Sukces
• W: Killer Ćwiczenia
• CP: Secret of Pilates
• THU: Bikini or Hot Body
• FRI: Rewolucja (possible to take individual segments)
• SB: stretching

Option with an emphasis on buttocks and thighs:

• PN: Caly Trening
• W: Target Jędrne Posladki
• CP: Body Express, or Bikini
• THU: Slim Fit
• FRI: Rewolucja (1 and 2 segment) or Sukces (without the segment for the belly)
• SB: stretching

Option with an emphasis on belly:

• MON: Turbo Spalanie + brzuch Ćwiczenia na mięśnie
• W: Secret of Pilates
• CP: Szok Trening or Killer Ćwiczenia
• THU: Target Płaski Brzuch
• FRI: Rewolucja (3 and 4 segment) or Sukces (without segment for legs)
• SB: stretching

Option no’s low impact cardio:

• PN: Skalplel
• W: Secret of Pilates
• CP: Slim Fit
• THU: Skalplel Wyzwanie
• PT: Target Płaski Brzuch or Target Jędrne Posladki (first half)
• SB: stretching

General review of programmes Eva Khodakovskaya

A review of the programs Eva Khodakovskaya shared with us subscriber site Olga. We thank Olga for a description of the classes of eve, as live feedback about the programmes give a much better idea about the programs.

“Having tried training Eva Khodakovskaya, you begin to understand why so many fans of her video views on Youtube and subscribers on her Facebook page and other social networks on the Internet. It has some special energy, the classes are really effective, and her figure motivates to achieve better results.

Training Eva Khodakovskaya will appeal to those who like intense exercises weight loss and exercises in the style of Pilates. For classes will generally not need additional equipment (except a Mat). Suitable occupation can find both beginners and people who do sports for a long time. Here is the main program:

1. Rewolucja. This program is very difficult load, especially at the end is hard to get your breath and strength begin to leave. Plus this workout is that each part can be done separately and repeat it several times. Another of the advantages: a good selection of exercises, there are weights and cardio intensely and effectively. Of the minuses: it is very impact cardio, so those who protects legs or have heart problems, exercise will not work.

2. Sukces. In this program, a lot of jumps, some burpees, lunges and running in place exercises on the Mat, in particular a variety of leg lifts and exercises from the plank position. The strengths of this class is the presence of exercises that involve all main problem areas (legs, arms, press). A good, full warm-up and stretching. Of the minuses: a lot of jumps and therefore, those who protects feet or have problems with heart exercise will not work.

3. Killer Ćwiczenia. Killer Ćwiczenia – quite a difficult exercise, lasting 45 minutes. A set of standard exercises, but the combination of exercises is very original! Cardio rounds alternate combo where there is power and jumping.

4. Szok Trening. The program is very intense, pulse is off the charts, and for beginners it may be difficult for the load. Of the minuses video: for the first part need a large space because there are jumps across the room, so if you have limited area, it will be difficult to train.

5. Bikini. One of the most difficult exercises, all exercises are performed with the weight of his own body. The program consistently alternate 3 groups of exercises initially squats (or lunges or sumo squats), and then exercises from the plank position (or push-UPS or side planks, or jumping in the pose plank with abduction of one hand), and then again standing exercises, but intense (or jumping, or running, or jumping lunges).

6. Skalpel Wyziwanie. The most difficult exercise of a calm video is Skalpel Wyziwanie. The focus throughout the workout on the thighs, buttocks, hips, stomach, thighs and buttocks especially.

7. Skalpel. This 40-minute video consists of functional exercises for problem areas and takes place in a calm pace. In this program the emphasis is on the hips and buttocks as well as have an effective unit on the press. Training is fairly quiet, but breaks between exercises there, which occasionally pulse is well dispersed.

8. Secret Of Pilates. Secret Pilates – very good, classical Pilates without cardio. Calm pace, a sufficient number of repetitions (all depends on an exercise), but that’s your limit, when the muscle is already evident. All exercises are performed on the floor on a Mat.

9. Skalpel II. Skalpel II a fairly simple exercise with a chair, mostly on the muscles of the legs, hips and hands.”

Feedback about individual training Eva Khodakovskaya

Pilates Secret

Sukces

Skalpel

Skalpel Wyzwanie

Killer Ćwiczenia

Rewolucja

Slim Fit

Bikini

Turbo Spalanie

Brzuch Ćwiczenia na mięśnie

Metamorfoza

Turbo Wyzwanie

Skalpel II

Try it and you effective training Eva Khodakovskaya that will help you to build the body of your dreams. Among video eve, everyone can find a suitable program that will motivate to achieve the best results.