Have you heard about Beachbody’s newest program 645 with Amolia Cesar? I’ve recently completed the program and I’m loved it! I’m feeling stronger and my mobility is improving.
The name 645 tells you what to expect from the program. It’s 6 days a week, 45 minutes a day for 13 weeks. 645 is a strength training program also focusing on cardio and mobility training.
The program was filmed in real-time so every workout is new. And every day is different. You’ll never repeat the 78 workouts. Each day is different from the day before.
If you haven’t tried Beachbody yet then this is the program you need to start!
What is the 645 program through Beachbody?
Beachbody’s newest program is 645 with Amolia Cesar. This program’s focus is on strength and mobility training. It’s designed to help everyone build strength while losing weight.
645 has 4 stages with a total of 78 workouts. Each week has 4 resistance-training workouts, 1 cardio workout, and 1 mobility workout.
Lower Body Strength (Monday)
- Work your booty with this full-body workout that focuses on your lower half.
Total Body Power (Tuesday)
- Burn fat with moves that target major muscle groups.
Mobility & Stability (Wednesday)
- Enhance your recovery and performance with breathing, stretching, and mobility drills.
Upper Body Strength (Thursday)
- A full-body workout focusing on the chest, back, arms, and shoulders.
Total Body Tempo (Friday)
- Follow Amoila’s pace and tempo to optimize the muscle-building power of every rep.
Cardio 45 (Saturday)
- Build speed and agility while you get your heart pumping and calories burning.
11 Bonus Workouts
- Combine these workouts with your regular workouts to target specific muscle groups or trouble areas.
- Additional equipment you’ll need for the bonus workouts include
- foam roller,
- a mat
- a pull-up bar
- Beachbody Control Track.
How do you get Beachbody 645?
645 gets added to the BOD library on November 19th. If you’re new to Beachbody the best price for the program is to buy a challenge pack.
What Equipment is Needed for 645?
The only equipment you’ll need for 645 is light, medium, heavy dumbbells and power loops.
Power loops are fabric resistance bands. Beachbody power loops feature a grippier, woven texture that helps sculpt, strengthen, and define your body. If you purchase a challenge pack you’ll receive two Power Loops: light resistance (grey) and heavy resistance (black).
I use weights ranging from five to 15 pounds. I have used all of them at some point. The lighter weights are better to have when you’re working your triceps. You’ll want heavier weights when you’re working your legs. I definitely need to invest in some 20 pounds for those deadlift exercises.
Tips for Success in 645
- Follow the schedule
- Don’t skip the stretching and mobility
- Stick to your nutrition plan.
Follow the schedule
The schedule is there for you to follow. Don’t jump around from week to week. Do all the workouts for the best results. The first phase might seem a little slow for those of you who are more advanced but don’t skip this phase. Trust the process.
Don’t Skip the stretching and mobility
You’re busy, I get it. I know it’s so tempting to skip the stretching exercise but don’t do it. Your body will be sore and it needs to recover. So do yourself a favor and take the time to do the stretching and mobility workouts.
I’m on week 8 and I have to confess that I have skipped a few of the mobility days. But I do know how much better I feel after I am done with the stretches on these days. It’s easy to skip but don’t do it!
Follow your nutrition plan
They say abs are made in the kitchen. Doing the workouts are necessary but only a small portion to reaching your goals. So have a plan for how you will fuel your body.
Beachbody has two nutritional programs for you to follow.
- Ultimate Portion Fix
- 2B Mindset
The Ultimate portion fix is designed by Autumn Calabrese and you will learn how to measure your portions with containers. You’ll get your nutrition from fruits, vegetables, lean proteins, carbs, and healthy fats.
2B Mindset can help you overcome emotional eating. It helps you learn to have a healthy mindset with food. You’ll learn how to make healthy food choices in any situation.
Ready to start 645? Fill out this google doc and I’ll get you started 😉
Common Questions/FAQ About Beachbody’s 645
When does 645 come out?
645 is available now for an additional charge if you’re a Beachbody on Demand member. Or you can wait for it to be added to the BOD library on November 19th.
How do I sign up for 645?
If you’re ready to start 645 but not a member of Beachbody on Demand purchasing a challenge pack is the best value. You’ll get early access to the 645 program and much more.
What is the 645 challenge pack?
The challenge pack includes:
- 30-day supply of Shakeology
- Annual Beachbody On Demand
- Power Loops
- Portion Fix and 2B Mindset digital nutrition programs
- Portion Fix Portion-Control Containers
- 2B Mindset Tracker
- First 30 days of Nutrition+ membership
- Quick Start Nutrition Guide
- Shakeology Shaker Cup
What is the 645 Performance Pack?
The performance pack includes:
- Energize & Recover
- Beachbody Performance Shaker Cup
- Annual Beachbody On Demand access
- 645 Get Started Guide with Calendar and Dumbbell Tracker
- Power Loops
- Quick Start Nutrition Guide
- 2B Mindset and Portion Fix digital nutrition programs
Do I need Beachbody Supplements?
Using supplements can help give you more energy and recover faster. These supplements are not necessary for the program but they can help with your results.
The supplements suggested are a pre-workout, workout, and post-workout supplement. Also to drink Shakeology every day.
The pre-workout supplement is Energize which helps to improve exercise performance. Drink it before your workout to help you power through and get the most of your workout. I like using energize on cardio days because it helps to give me an added boost to get through the workout.
Hydrate is the workout supplement that helps to replace electrolytes lost through sweat. It helps keep you hydrated during your workout.
The post-workout supplement is Recover. Which gets protein to your muscles to help your body recover from all the hard work it’s doing. It helps your body rebound quickly so you’ll be ready for your next workout. I look forward to drinking Recover after my workout. It’s like a treat for completing it!
Shakeology is superfood nutrition your body needs. It’s crafted with a potent blend of protein, probiotics, digestive enzymes, antioxidants, vitamins, and more. It helps satisfy hunger, curb cravings, provide healthy energy, and support healthy digestion.
Who is Amolia Cesar?
Amolia is one of Beachbody’s super trainers. His other programs on Beachbody are 4-weeks of the Prep and 6-weeks of the Work. Amoila is a certified personal trainer famous for getting professional athletes in amazing shape. He’s a tough trainer who motivates and will have you coming back for more each day.
What makes 645 different?
645 is different than other programs because every workout starts with a 10-minute warm-up. Focusing and activation and mobility. Also, each week builds from the last so it’s perfect for beginners. And your building strength and learning proper form to avoid overtraining.
Who is 645 good for?
645 is designed for everyone, from beginners to advanced. It doesn’t matter if you’re starting out or have been working out for years. If your fitness goals are to lose weight or gain strength then this program is for you.
Before and After Photos
These people saw major results with 645!
• WEIGHT LOST: 28 lbs.
• INCHES LOST: 21”
“I love that Amoila keeps us motivated by showing us modifications so we can keep moving and
• WEIGHT LOST: 37 lbs.
• INCHES LOST: 25
“It feels as if Amoila is in the room cheering me on and helping me get through each set, pushing me to
do one more rep, to lift heavier, to find it in myself.”
• WEIGHT LOST: 23 lbs.
• INCHES LOST: 20”
“I feel strong, I’m toned, and I have a much stronger desire to move my body and stay healthy. Before
645, I didn’t feel at home in my own skin. Now all of my old clothes fit and I feel like myself again.”
The Last Thing You Need to Know about 645
645 is challenging but doable. You can work at your own pace. If you’re a beginner you can follow the moderator and use lighter weights. If you’re not new to working out you can follow the rest of the cast.
I recently finished 645 and I honestly loved it! I’m feeling stronger and my mobility has increased. And I love Amolia, he’s motivating and funny. Last year I completed his other program, 6-weeks of The Work. That program was intense and I may have cried a few times during those workouts.
Are YOU ready to take the 13-week commitment? If you’re ready to start 645 hit on the button below:)