I’m super excited about 645 — the new workout program from Amoila Cesar — because I absolutely loved his other two programs (4 Weeks of The Prep & 6 Weeks of The Work)! He really keeps it fun and I always get great results after completing one of his fitness programs!
To be honest, I get bored easily with a lot of workouts, but his programs really keep me focused and determined to finish! If the last 2 were great, I already know this one is going to be a hit!
Have a look to see what it’s all about:
What is the 645 workout?
The new program, 645 (pronounced 6 – 4 – 5, not six-hundred forty-five), is all about helping you reach YOUR peak — something that looks different for everyone. Maybe for you, that means being able to effortlessly pick up your child or run around with them. Maybe it just means being able to move your body without feeling burnt out and tired immediately. Everyone will have a different goal they’re striving for! So, wherever you are NOW this program is perfect for anyone!
Amoila Cesar created this program following the same core principles he uses when he trains professional athletes: to work your muscles without overtraining them, so, by the end of the workout, you’ll feel empowered and energized NOT defeated!
And if you ever find a workout too challenging for you, there will always be an easier modification option to follow until you feel stronger!
For a total of 13 weeks, you’ll workout 6 days/day for 45 minutes! (Hence the program name.) Sundays are your free day — you can choose to follow a bonus recovery workout if you want to keep your body moving, or just relax and enjoy your day!
- 6 days/week
- 45 minutes/day
- 13 weeks
I know, 13 weeks sounds like a big commitment — BUT think of it this way: you’ll have 13 weeks of workouts 100% planned out for you, progressing your body each and every week, and you don’t have to think about a thing. Put your workout clothes on and press play!
645 is broken down into 4 different stages to help you slowly and steadily progress through the program!
Stages 1, 2, & 3
The first 3 stages are each 4 weeks long. During the first 3 weeks of each stage, you’ll gradually change up your reps and weights as you progress to more challenging moves.
Then, on the 4th week of stages 1-3, you’ll get to ease up a little — it’s designed this way to help you body recover better before you move onto the next stage!
Week 13 will be your 4th and final stage of the 645 workout program. This is where you’ll give it your all and finish strong!
So, what will a typical week look like during 645?
While the workouts will change throughout each stage, your daily calendar with remain pretty consistent. Take a look at what a typical week will look like:
M/Tu/Th/F = Strength
During these 4 days, your main focus will be on strength training, power, and hypertrophy (working out with the goal of increasing muscle strength and volume). You’ll do heavier weights with low reps and lighter weights with higher reps to work your muscles in different ways.
Wednesday = Mobility & Stability
After two days of training, it’s time to allow your body to recover. These workouts will focus on both stretching to create flexibility and activating your muscles to improve stability and balance!
Saturday = Cardio
Let’s talk cardio — either you love it or hate it! If you’re not a cardio fan you’ll be glad to know that only 1 day/week focuses on cardio. This is a high-energy cardio session that will build multidirectional speed and agility and will really get those calories burning!
Sunday = No Required Workout (Hooray!)
But if you’re feeling up for it, you can press play on a bonus recovery workout! Maybe I shouldn’t even call it a “workout” — it’s just a time to relax and stretch, giving your muscles some lovin’ after all the work they’ve done throughout the week!
Want to really see what 645 workouts are all about?! Give this full-length 645 sample workout a try!
One of the things I love about this workout is that there’s no crazy equipment involved, but there is 1 newly improved piece of equipment! The equipment you’ll need for 645 is:
- Light, Medium, Heavy Dumbells
- Power Loops
- Mat (Optional: for added comfort)
- Foam Roller (Optional: used in bonus workouts)
The new Power Loops from Beachbody aren’t the same loops originally introduced in 80 Day Obsession and used in so many Beachbody programs after! Nope – but it’s a similar concept. The Power Loops have a wider band and have a more grippy texture helping to prevent them from slipping during use! And there are only 2 resistance options: grey for lighter resistance, black for heavier.
I highly, highly, recommend getting your hands on the new Power Loops (even if you have the old Resistance Loops) — chances are, if you’re getting a Challenge or Completion Pack, they’ll be included anyway!
What’s the nutrition plan like for 645? you have the option to follow Ultimate Portion Fix, 2B Mindset, or stick to the Beachbody Nutrition Guide! (I highly recommend going with either Ultimate Portion Fix or 2B Mindset for THE BEST results possible!) You can click the links above for more advice on choosing which nutrition plan to follow — and if you’re not sure, I’m always here to help you figure it out! Just send me a message and we can chat about your goals, wants, and needs when it comes to nutrition!
But the food you’re eating isn’t the only thing you’ll want to be sure you’re fueling your body with. I highly recommend both Shakeology and the Performance Line products.
Shakeology will give you that EXTRA nutrition boost your body needs — nutrients you’re not getting from your diet alone. It’s like a delicious vitamin-packed shake made from whole food sources! It’s 100% natural — plus, there are even vegan and gluten-free Shakeology options!
Performance Line Energize and Recover, on the other hand, will help give you the natural energy to prepare for your workouts and then give your muscles exactly what they need post-workout to repair and recover! Learn More About Energize & Recover Here
Are you ready to commit to 645?!
The best way to stay committed and accountable (especially with such a long program) is to do it alongside someone else! I host monthly accountability groups for exactly this reason! It’s a safe space to ask for advice, find motivation, and share your big wins (because I know you’ll have them!) Simply answer a few quick questions below and I’ll help you get started with us! Talk to you soon!