If you’re already a Beachbody fan, then you’re probably no stranger to Amoila Cesar and his first program, 6 Weeks of the Work. if you’re not (yet) a Beachbody fan, then this is where you need to dive in! 645 is the latest program to launch and it’s pretty epic. Wait until you see the before and afters (keep scrolling).
What is Beachbody’s 645 Workout?
The name “645” reflects the structure of the workout - 6 days a week, 45 minutes a day of sweaty magic. Amoila, who is a personal trainer to professional athletes, takes a fresh spin on training. It’s all about form, activating muscle groups before you start training, and working smarter, not harder.
IDK about you, but “smarter not harder” is speaking my language.
This is a weight training program with cardio elements, so it’s best for anyone who wants to burn fat, build lean sculpted muscle and do it in a way that creates the best results without killing yourself in the process.
Here’s a quick sizzle reel that will give you a snapshot of what to expect (keep scrolling for the free sample workout).
What’s unique about 645?
This is one of the first programs that focuses on total-body resistance training (with weights), cardio and restorative mobility. This combination is perfect for anyone who wants to focus on sculpting a better body while learning how to move efficiently and without risk of injury.
Every workout starts with a 10-minute active warmup to ensure that your muscles are warm and activated before you start using them. You’ll also work with power loops, which are a thicker, more effective workout band to help you target muscle groups and really get the most of your workout.
What to expect from Beachbody’s 645 Workout
There are 78 workouts in total, broken into 4 stages: With each stage, the workouts get a little more intense until you get to week 13. This is your peak Performance Week where you’ll go all out and finish strong.
Each week you will complete:
- 4 total-body, resistance-training workouts;
- 1 mobility workout;
- 1 cardio workout.
Who is 645 Best for?
I would say this is a workout that’s available to all fitness levels. Yes, it’s an intense program, but there is also a modifier in every workout for those just beginning their fitness journey.
Here’s what equipment you’ll need:
- Power Loops (this comes with the challenge pack);
- light, medium, and heavy dumbbells.
- It’s also helpful to have a pull up bar, but there’s a modified exercise if you don’t have one, or can’t do pull ups yet.
- A foam roller is also helpful, but not necessary.
What’s included in the 645 Challenge Pack?
When you purchase the 645 Challenge Pack, you will get access to this entire workout, along with all of Beachbody’s other workouts, like 21 Day Fix, P90X and Insanity. Because you get all the workouts with your access, once you’re done with this program, it’s on to the next! It’s also something your whole family can access and enjoy.
As far as supplements, you get the choice to try Shakeology, which is a superfood nutrition shake. This is ideal if you’re looking to improve the quality of your overall nutrition in order to lose weight. If you’re looking to improve performance or build muscle, I recommend the performance pack option.
You also get a free month of access to Beachbody’s Nutrition+ program. There are two different nutrition programs to choose from and they are both designed to help you reach your fitness goals, whether that’s muscle development or weight loss.
Don’t forget, you also get the special workout bands that are more than the rubber kind you can find on amazon. These babies will never snap on you.
You will also get access to me as your moral support. Reach out to me with your questions, or just when you’re feeling like you need a little nudge for accountability. I’m here for you!
Beachbody's 645 Sample Workout
Give this sample workout a whirl to see if this program is something that you'd want to go all in on. If you're on the fence, perhaps these amazing before and after shots will inspire you!
645 Before and Afters! Holy Inspiration!
Now, if you've been around here a while, you know that I always preface these before and after shots with a dose of reality. These kind of results are not just from working out. Each of these folks followed one of Beachbody's Nutrition Programs, and most likely used Shakeology as well.
The point being - results are never just about fitness. Fat loss is predominantly a nutrition game. It doesn't mean you have to eat less, but you do have to eat more intentionally! Personally, I'm a fan of 2B Mindset as it's easy to follow and totally doable for the long term,.
Are you ready to commit to 645?
To get started with the program, head here and fill out the order form. You will get immediate access to the workouts (because they are digital) and the rest of your goodies will get mailed to you shortly afterward.
Want to try 645 with Shakeology? This is best for people looking to lose weight and clean up their diet. Shakeology is great for helping to curb cravings and keep you fuller longer.
Want to try 645 with the Performance Pack? This is best for someone who wants to elevate their performance, lean out and build muscle. It includes a pre-workout to help energize you for your workouts and a post workout protein drink to help with muscle recovery and development.
Just drop them in the comments below and I'll get right back to you!
Caren is a certified yoga teacher, fitness instructor and ADHD Coach. As the founder of The Fit Habit, she shares ADHD-friendly self-care, food & fitness inspiration, along with practical ways to foster mind + body wellness.
Can you contact me if like you to be my coach . I messaged you on Instagram .
Do you know how many calories are burned with each workout in the 645 program?
It really depends on your weight, size and how much you exert yourself. But the potential for 300 or more cals per session is not unreasonable. Typically more.
Mary T Foster
What would be recommended after completing the total 645 course?
Hi! Love your review.
Which program would you recommended after completing 645?
It depends. Did you like 645? If so, what was it that you enjoyed? Also what are your goals?