645™ is 6 days a week, 45 minutes a day. Make the commitment that changes everything, and you’ll build strength and power without feeling defeated or spent. Inspired by the programs Amoila Cesar created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks. Watch the video below to learn more!
645 PROGRAM INFO
- Program Length: 13 Weeks
- Workouts/ Week: 6
- Workout Length: 45 minutes
- Equipment Needed: Power Loops (new), Light/Medium/Heavy Weights. Mat is optional.
645 WORKOUT DETAILS
6 WORKOUTS, 4 STAGES
- Each 45-minute workout starts with 10 minutes of activation to get your body warm and ready for the work to come. Then it’s time to give your maximum effort and focus until the cool down at the end. There are 6 workouts a week that follow the same schedule for 13 weeks, for a total of 78 workouts.
Lower Body Strength (Monday)
- Get those booty gains with this full-body workout that focuses on your lower half.
Total Body Power (Tuesday)
- Burn fat with powerful moves that target major muscle groups.
Mobility & Stability (Wednesday)
- Calm your mind and enhance your recovery and performance with breathing, stretching, and mobility drills.
Upper Body Strength (Thursday)
- A full-body workout with an emphasis on the chest, back, arms, and shoulders.
Total Body Tempo (Friday)
- Follow Amolia’s pace and tempo to optimize the muscle-building power of every rep.
Cardio 45 (Saturday)
- Build multidirectional speed and agility while you get your heart pumping and calories burning.
11 Bonus Workouts
- These workouts can be combined with your regular workouts to target specific muscle groups or trouble areas. Additional equipment including a foam roller, a mat, a pull-up bar, and a Beachbody Control Track may be required for bonus workouts.
BOD RELEASE SCHEDULE
Tuesday, July 6th: Coach-Exclusive Window
Monday, July 19: Customer Launch & VIP Early Access
Winter 2021: Available in BOD Member Library
How many workouts are included in 645?
- 645 is comprised of a total of 78 workouts, 6 which repeat throughout the program, as well as 11 Bonus Workouts.
Do I need equipment to do 645?
- Power Loops (new) and Light/ Medium/ Heavy Weights are required. A Mat is optional.
What are Power Loops?
- These next-generation resistance bands feature a grippier, woven texture that helps sculpt, strengthen, and define your body. Two Power Loops are included: light resistance (grey) and heavy resistance (black).
Do I have to do the workouts in order?
- Yes, the program is designed in three (4) stages that are designed to be completed in order.
What 645 program materials/resources are available with 645?
- Get Started Guide with Workout Calendar (printed & digital)
- Dumbbell Tracker (digital only)
- Quick Start Nutrition Guide (printed & digital)
- 645 Spotify Playlist
- Printed materials noted above are included in the 645 Challenge Packs and Completion Packs.
Where can I access 645 Program Materials?
- All program materials will be available on BOD.
What Instructional Videos will be available with my 645 purchase?
- Getting Started Video
- Meet Amolia Cesar Video
- Reach your Peak with your Nutrition Program Video
- Reach your Peak with your Nutrition Supplements Video
- 645 Form Check Test
Are the 645 printed materials available in French and Spanish?
- Yes. The Get Started Guide and Workout Calendar will be available in Spanish and French with your Spanish and French purchases.
When does 645 enter the Beachbody On Demand Member Library?
- It will enter the Beachbody On Demand Member Library Winter 2021.
Does my 645 Challenge or Completion Pack include Portion Fix and 2B Mindset?
- Yes! If you purchased a 645 Challenge or Completion Pack, you will receive both Portion Fix and 2B Mindset digital programs. You will also receive the Portion Fix Portion-Control Containers and the 2B Mindset Tracker*.
Does my 645 Purchase come with the Nutrition+ Membership?
- Yes! If you purchased a 645 Total-Solution Challenge or Completion Pack, you can receive the first 30 days of Nutrition+ for FREE! You may opt out of the membership at check out. You’ll also get exclusive workouts as a Nutrition+ member, including access to 630—an additional six 30-minute workouts from Amoila starting July 19, 2021.
Will there be branded 645 Apparel available for purchase?
- Yes! View FAQ 8883 for more details.
How do I get the official 645 Beachbody Challenge Shirt?
- Submit your 645 results, including your before and after photos, to the Beachbody Challenge by December 31st, 2021 and you’ll receive the 645 shirt. (Note, 645 submissions, will not receive the Generic Beachbody Challenge T-Shirt with their 645 Shirt. A generic Beachbody Challenge T-Shirt will only be sent in the event 645 shirts are no longer available.)