Next Program: 645
What Is 645?
Created by Beachbody Super Trainer Amoila Cesar, 645 is a cutting-edge strength and mobility training program designed to help you build incredible power while losing weight — and without finishing workouts feeling defeated or wiped out.
Each session starts with a total-body warm-up that activates your muscles and readies them for the hard work to come. Make no mistake, these first 10 minutes are much more than a good stretch. By focusing on your entire body, you’re setting yourself up to get the most out of every rep and every move, and to properly prep your body so that you’re physically ready for what’s to come. 645 is 6 days a week, 45 minutes a day, for 13 weeks. This program is broken into 4 stages — the first three are 4 weeks each, while the last one is one week. 13 weeks total.
More than getting great results, Amoila’s goal is to put you on a straight path to reaching your peak in 13 weeks without crawling across the finish line. If you ever find a workout too challenging, you can follow the modifications as you build up your fitness level.
What Are the Workouts in 645?
For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.
Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.
Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.
Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.
In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.
On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins. Remember, the goal is to work your muscles without overtraining them.
Week 13 is your Performance Stage, where you’ll do your final push to finish strong.
When Can I Start?
🗓️July 6th: Coaches and discount / VIP coaches can purchase!
🗓️July 19th: Customers can purchase
What does it mean to be a coach or VIP customer? There are NO purchase or sales requirements for this option- you never have to coach anyone but yourself! This option just allows you to purchase earlier and get 25% off future orders! You can cancel anytime!
What equipment is required?
✨ Required equipment: Power Loops; light, medium, and heavy dumbbells.
Optional equipment: Foam roller, mat, pull-up bar, and Beachbody Control Track for select bonus workouts.
What is the nutrition plan like?
All Challenge and Completion Packs include BOTH UPF and 2B Mindset - our premium nutrition plans, so we will be able to focus on the nutrition program that works best for you. This combination of nutrition and fitness is amazing!
I am so excited to do this program with you!