645 (2021)
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.
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Episodes
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1
1. Week 1: Lower Body Strength2021-07-19 · 45mThe first lower body strength workout of the 645 program, focusing on building foundational leg strength with controlled, deliberate training.
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2
2. Week 1: Total Body Power2021-07-19 · 45mStage 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.
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3
3. Week 1: Mobility & Stability2021-07-19 · 45mStage 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 wo
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4
4. Week 1: Upper Body Strength2021-07-19 · 45mStage 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 recover
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5
5. Week 1: Total Body Tempo2021-07-19 · 45mStage 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
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6
6. Week 1: Cardio 452021-07-19 · 45mStage 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 wor
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7
7. Week 2: Lower Body Strength2021-07-19 · 45mStage 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 cooldow
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8
8. Week 2: Total Body Power2021-07-19 · 45mStage 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.
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9
9. Week 2: Mobility & Stability2021-07-19 · 45mStage 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 wo
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10
10. Week 2: Upper Body Strength2021-07-19 · 45mStage 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 recover
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11
11. Week 2: Total Body Tempo2021-07-19 · 45mStage 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
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12
12. Week 2: Cardio 452021-07-19 · 45mStage 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 wor
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13
13. Week 3: Lower Body Strength2021-07-19 · 45mStage 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 cooldow
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14
14. Week 3: Total Body Power2021-07-19 · 45mStage 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.
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15
15. Week 3: Mobility & Stability2021-07-19 · 45mStage 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 wo
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16
16. Week 3: Upper Body Strength2021-07-19 · 45mStage 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 recover
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17
17. Week 3: Total Body Tempo2021-07-19 · 45mStage 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
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18
18. Week 3: Cardio 452021-07-19 · 45mStage 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 wor
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19
19. Week 4: Lower Body Strength2021-07-19 · 45mStage 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 cooldow
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20
20. Week 4: Total Body Power2021-07-19 · 45mStage 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. T
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21
21. Week 4: Mobility & Stability2021-07-19 · 45mStage 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 wo
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22
22. Week 4: Upper Body Strength2021-07-19 · 45mStage 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 recover
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23
23. Week 4: Total Body Tempo2021-07-19 · 45mStage 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
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24
24. Week 4: Cardio 452021-07-19 · 45mStage 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 wor
Cast
Amoila CesarSelfJordanSelf
NikkiSelf
MannySelf
CheyenneSelf - Modifier
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