E-shop
Tailored plans, advice from a trainer and challenges that keep you moving. All online, straight in your account.
Your trainer
Mgr. Alexander Diószeghy
Master's degree (Mgr.), Charles University · 6 years as a personal trainer
I studied physical education and coaching at FTVS UK in Prague, specialising in athletics. For six years I have trained clients from complete beginners to advanced: weight loss, muscle gain, strength and fitness. I founded GymRoom and guide clients in both training and diet according to the principles of sports nutrition.
More about meNot sure what to choose? What do you need most?
Training Plan
Tailored to your goal and your branch's equipment
Training Plan
Tailored to your goal and your branch's equipment
Prepared and led by Mgr. Alexander Diószeghy, Master's degree (Mgr.), Charles University · 6 years as a personal trainer
- Compiled according to the coaching methodology of Alexander Diószeghy
- Precisely according to your goal, level, time, and injuries
- Only exercises using your branch's equipment
- Each exercise with movement demonstration and instructions
- 4-week plan with workout tracking
- All features of the Start plan
- Alexander will personally review the plan within 48 hours
- Each exercise with movement demonstration and instructions
- 1 plan adjustment after 2 weeks
- 3 queries directly to the trainer under the plan
- All features of the Personal Trainer plan
- 30 min online consultation
- New plan after 4 weeks based on your progress
- 6 queries to the trainer under the plan
- New plan every month
- Weekly email check-ins
- 3x 30 min online consultations
- 15 queries to the trainer, priority answers
- Start training plan for 4 weeks
- Start meal plan for 4 weeks
- Each exercise with demonstration, each recipe with instructions
- Your stats, weight log and shopping lists
- Assistant will immediately answer questions about plans
- Training plan with trainer
- Meal plan with check
- Check of both plans within 48 hours
- Training adjustment after 2 weeks, meal plan after a week
- 3 queries to the trainer for each plan, phone and email
Money-back guarantee: if it does not suit you, we refund the full amount within 14 days
Sold by Mgr. Alexander Diószeghy, company ID 17599466, not a VAT payer. Terms and conditions · Privacy policy · Complaints policy · E-shop rules
What exactly you get
A real sample of a plan and a meal plan, just as you will see them in your account.
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.