645 is a Beachbody (BODi) strength training program by trainer Amoila Cezar. Training that respects the body: strength, power, visible results — 6 days a week, 45 minutes a day, to reach your peak in 13 weeks.
CreatorAmoila Cesar
Week 1: Lower Body Strength
Jul 19, 2021
The first lower body strength workout of the 645 program, focusing on building foundational leg strength with controlled, deliberate training.
Week 1: Total Body Power
Jul 19, 2021
Stage 1, Week 1. A total body power workout combining explosive movements and strength work in the 645 format: activation warm-up, effort work, and recovery cooldown.
Week 1: Mobility & Stability
Jul 19, 2021
Stage 1, Week 1. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 1: Upper Body Strength
Jul 19, 2021
Stage 1, Week 1. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 1: Total Body Tempo
Jul 19, 2021
Stage 1, Week 1. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 1: Cardio 45
Jul 19, 2021
Stage 1, Week 1. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Lower Body Strength
Jul 19, 2021
Stage 1, Week 2. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Total Body Power
Jul 19, 2021
Stage 1, Week 2. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Mobility & Stability
Jul 19, 2021
Stage 1, Week 2. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Upper Body Strength
Jul 19, 2021
Stage 1, Week 2. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Total Body Tempo
Jul 19, 2021
Stage 1, Week 2. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 2: Cardio 45
Jul 19, 2021
Stage 1, Week 2. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Lower Body Strength
Jul 19, 2021
Stage 1, Week 3. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Total Body Power
Jul 19, 2021
Stage 1, Week 3. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Mobility & Stability
Jul 19, 2021
Stage 1, Week 3. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Upper Body Strength
Jul 19, 2021
Stage 1, Week 3. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Total Body Tempo
Jul 19, 2021
Stage 1, Week 3. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 3: Cardio 45
Jul 19, 2021
Stage 1, Week 3. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.
Week 4: Lower Body Strength
Jul 19, 2021
Stage 1, Week 4. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
Week 4: Total Body Power
Jul 19, 2021
Stage 1, Week 4. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
Week 4: Mobility & Stability
Jul 19, 2021
Stage 1, Week 4. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
Week 4: Upper Body Strength
Jul 19, 2021
Stage 1, Week 4. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
Week 4: Total Body Tempo
Jul 19, 2021
Stage 1, Week 4. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
Week 4: Cardio 45
Jul 19, 2021
Stage 1, Week 4. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.
