Jak to funguje
Od zaplacení k hotovému plánu za pár minut. Takhle ho uvidíte v účtu.
1.
You pay
By card or bank transfer, and you get the receipt by e-mail.
2.
You fill in a questionnaire
A few questions on one screen, it takes about 2 minutes.
3.
Your plan is in your account straight away
Under My plans, with photos and instructions for every exercise.
4.
You ask
The assistant answers at once; in packages with a trainer, Alexander replies within 48 hours.
What we ask
- 1What is your main goal?Lose weight and tone · Gain muscle · Become stronger · Better fitness · Healthy back and mobility
- 2How long have you been exercising?I'm starting or returning after a long break · I've been exercising for up to 1 year · I've been exercising for over a year
- 3How many times a week do you want to train?1x per week · 2 times a week · 3 times a week · 4 times a week · 5 times a week · 6x per week
- 4How much time do you have for one workout?30 minutes · 45 minutes · 60 minutes · 90 minutes
- 5Where will you be training?
- 6What training do you enjoy?Classic with weights · Circuit training, fast pace · Kettlebells, TRX, bodyweight · Heavy sets and strength records
- 7Do you want cardio in the plan?Yes, at the end of the workout · Just briefly for warm-up · No, only strength training
- 8What do you want to focus on?Full body · Legs and glutes · Back · Chest · Shoulders and arms · Abs and core
- 9Do you have a specific goal or deadline?
- 10Which exercises do you like?
- 11Which exercises do you want to avoid?
- 12SexFemale · Male · Prefer not to say
- 13How old are you?
- 14Are you pregnant or breastfeeding?No · I am pregnant · I am breastfeeding or within six months postpartum
- 15How much can you lift?
- 16What is your job?Mainly sitting · Walking or standing a lot · Physically demanding
- 17How much do you usually sleep?Less than 6 hours · 6 to 7 hours · 7 hours and more
- 18Do you have any of these?None of these · High blood pressure or heart problems · Diabetes · Asthma · Surgery or serious injury in the last year
- 19Do you have any pain or injuries?Nothing hurts · Knee · Back or lower back · Shoulder · Hip · Elbow or wrist · Neck
- 20Please describe it in more detail
Sample result for a woman, 32, losing weight and toning, 3× a week
Training plan for weight loss and toning - GymRoom Smíchov
This 4-week plan is designed for effective weight loss and toning, working the whole body with an emphasis on legs and glutes. It focuses on bodyweight, kettlebell and TRX exercises, with cardio to help burn fat.
Learning the basic movements and techniques, with a focus on good form. Lighter loads while you learn the movement.
Full body, legs and glutes · This week 0/3 workouts
Warm-up: Dynamic warm-up: hip circles, upper-back rotations, shoulder circles.
Focus on your technique. Quality matters more than quantity, especially at the start.
Breathe well: out on the effort, in as you return to the start.
Listen to your body. If you feel sharp pain, stop the exercise at once.
Diet is key to losing weight and toning too. Aim for balanced meals with plenty of protein and vegetables.
Enough sleep (7–8 hours) is essential for muscle recovery and hormonal balance.
Stay hydrated, drink enough water through the day and during training.
Desk work can affect your posture and flexibility. Pay attention to core exercises and upper-back mobility.
The last week is the hardest. Believe you can do it!
When you finish the 4-week plan, review your results and adjust the plan to keep progressing.
Every plan is different, based on your answers and the equipment at your branch. In packages with a trainer, Alexander also checks it personally.
Choose a plan