The revolution by Ewa Chodakowska is the thirteenth set of exercises prepared by the trainer for Polish women, and this time also for Poles. The revolution is divided into 5 different programs designed to work on selected parts of the body - exercises involve, among others belly, thighs and buttocks. Read what the Ewa Chodakowska Revolution is about and what effects it brings.
Ewa Chodakowska's revolutionis a training program designed for both women and men. The training presented inRevolutionis an interval training - at a variable pace, with alternating cardio and strengthening exercises. The effects ofRevolutioninclude reduction of adipose tissue, especially in the most critical areas (abdomen, thighs, buttocks), and strengthening of all muscles of the body.
The revolution of Ewa Chodakowska - what is it about?
In total, 5 programs are waiting for volunteers who will take up the next challenge of the well-known trainer - each of them is designed to help achieve the expected results in specific parts of the body. So we have exercises on:
- slender legs (thighs, buttocks, calves),
- zero cellulite (buttocks, thighs),
- flat stomach,
- tire,
- strong arms, chest, back.
In total, the Revolution lasts 50 minutes, but the training time can be independently adjusted and divided into 5 parts of 10 minutes, practicing the selected body part. The set also includes: warming up and stretching. Ewa Chodakowska prepared 75 exercises in various combinations for the participants of the Revolution. The individual sets contain either 20 exercises to be repeated once or 10 exercises to be repeated twice. There are no breaks between specific exercises. As the trainer assures, the effects will be visible after 10 workouts.
Although many fans of Chodakowska's training emphasize that in fact each of her programs so far (including Skalpel, Turbo Spalanie, Killer) can be performed by both women and men, only in the case of the Revolution it is emphasized . In the exercises from the last two programs: "no more donut" and "strong arms, chest, back", Patryk Pułoczowski is accompanied by Ewa, a trainer from the BeActive studio, also known from Tomek Choiński's Hurricane. Eveshows sets of exercises for beginners and intermediate, and Patryk - for advanced. However, in sets for slender legs, zero cellulite and a flat stomach, Ewa Chodakowska trains the advanced version, and the beginner version is visible in the small window.
See excerpts from the training The Revolution of Ewa Chodakowska:
This will be useful to youRevolution by Ewa Chodakowska - effects
The effects of the Revolution correspond to the names of individual segments of the exercises: it is about working out slender legs, getting a flat stomach, firm buttocks and thighs, eliminating the tire and sculpting the arms, strengthening the chest and back. Internet users point out that in the first weeks of exercise, they noticed muscle strengthening, and only then the loss of kilograms. After a month-two-three you can notice weight loss - on average about 3 kg per month. The revolution "exhausts" the legs particularly intensively, and less - the abdominal muscles.
Fan trainers, when it comes to the difficulty of the Revolution, place her between Metamorphosis, Killer (easier than the Revolution) and Bikini and Success (more difficult than the Revolution).
Ewa Chodakowska's revolution step by step
1. Revolution - introduction
For the first time on her training CD, Ewa Chodakowska allows you to see the entire training while sitting on the couch. This option will be useful especially for beginners or those who are just starting their adventure with Ewa's training. The trainer also points out that in order for the exercises to be more effective, they must be accompanied by an appropriate diet - not restrictive, but designed for a specific person.
2. Revolution - warm-up
The warm-up takes 6 minutes. Ewa Chodakowska emphasizes how important it is in the context of the entire training and that it must be performed compulsorily. People who already have experience with previous trainers' programs emphasize that this time the warm-up is, for it, very calm and static. It starts with twisting the torso, twirling the wrists, swinging the arms, and only then jumps, jumping and jogging come into action.
3. Revolution - training for slender legs
We have 20 exercises to do, and 30 seconds for each of them. Ewa Chodakowska does not give a specific number of repetitions, the point is to do as many repetitions as possible. It does not describe each of the exercises in detail, but rather motivates you to do them. The set of exercises for slender legs includes, among others. squats, lunges, leg raises, jumps.
Read also: Fat reduction training: training plan for beginners
4. Revolution - zero cellulite
This time we do 10 exercises in 2 series, we also have 30 seconds for each exercise. In this set, mainly the buttocks, but also the legs work. We perform squats with a leg kick, leg raises, and jumps.
5. Revolution - flat stomach
Change again - 20 exercises and 30 seconds for each exercise. The flat stomach set begins with aerobic exercises performed while standing, then we move to the mat. While standing, we mainly exercise the abdominal muscles, and also the thighs and buttocks on the mat. Then we get up again to perform, among others. rompers and slants, and then we land on the mat again. An important element of exercises for a flat stomach are exercises in lying on the stomach, strengthening not only the abdominal muscles, but also the paraspinal muscles.
Read also: Simple exercises for a flat stomach
6. Revolution - no more tire
It is at this stage of the exercises that Patryk Pugłowski enters the action. The training is dedicated mainly to men, because they have the greatest problems with excess body fat around the abdomen. The end of the tire is a typical interval training in which we perform 60-second aerobic exercises alternating with 30-second strength exercises. Their intensity is evidenced by the state in which Patryk ends his training - saying that he is tired would be a euphemism.
7. Revolution - training for strong arms, chest, back
And in this set, Ewa Chodakowska is accompanied by Patryk - we do 10 30-second exercises again, and then we repeat them in the next series. During exercises, we do not use additional weights, we work with the weight of our own body. It is worth paying attention to exercises in the support, involving the deep back muscles and shoulders.
8. Revolution - stretching
Stretching, like warming up, is a must in your training. And this part is performed by Ewa together with Patryk, letting tired muscles rest and unwind. The presented exercises are stretching, i.e. stretching the whole body.