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645

645

2021•45m•Reality
Similars

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.

Amoila Cesar · Creator

StatusEnded
Runtime45m
LanguageEN
First Air DateJul 19, 2021

Episodes

Episode 1 - Week 1: Lower Body StrengthE145m

Week 1: Lower Body Strength

The first lower body strength workout of the 645 program, focusing on building foundational leg strength with controlled, deliberate training.

Jul 19, 2021

Episode 2 - Week 1: Total Body PowerE245m

Week 1: Total Body Power

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.

Jul 19, 2021

Episode 3 - Week 1: Mobility & StabilityE345m

Week 1: Mobility & Stability

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.

Jul 19, 2021

Episode 4 - Week 1: Upper Body StrengthE445m

Week 1: Upper Body Strength

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.

Jul 19, 2021

Episode 5 - Week 1: Total Body TempoE545m

Week 1: Total Body Tempo

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.

Jul 19, 2021

Episode 6 - Week 1: Cardio 45E645m

Week 1: Cardio 45

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.

Jul 19, 2021

Episode 7 - Week 2: Lower Body StrengthE745m

Week 2: Lower Body Strength

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.

Jul 19, 2021

Episode 8 - Week 2: Total Body PowerE845m

Week 2: Total Body Power

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.

Jul 19, 2021

Episode 9 - Week 2: Mobility & StabilityE945m

Week 2: Mobility & Stability

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.

Jul 19, 2021

Episode 10 - Week 2: Upper Body StrengthE1045m

Week 2: Upper Body Strength

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.

Jul 19, 2021

Episode 11 - Week 2: Total Body TempoE1145m

Week 2: Total Body Tempo

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.

Jul 19, 2021

Episode 12 - Week 2: Cardio 45E1245m

Week 2: Cardio 45

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.

Jul 19, 2021

Episode 13 - Week 3: Lower Body StrengthE1345m

Week 3: Lower Body Strength

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.

Jul 19, 2021

Episode 14 - Week 3: Total Body PowerE1445m

Week 3: Total Body Power

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.

Jul 19, 2021

Episode 15 - Week 3: Mobility & StabilityE1545m

Week 3: Mobility & Stability

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.

Jul 19, 2021

Episode 16 - Week 3: Upper Body StrengthE1645m

Week 3: Upper Body Strength

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.

Jul 19, 2021

Episode 17 - Week 3: Total Body TempoE1745m

Week 3: Total Body Tempo

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.

Jul 19, 2021

Episode 18 - Week 3: Cardio 45E1845m

Week 3: Cardio 45

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.

Jul 19, 2021

Episode 19 - Week 4: Lower Body StrengthE1945m

Week 4: Lower Body Strength

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.

Jul 19, 2021

Episode 20 - Week 4: Total Body PowerE2045m

Week 4: Total Body Power

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.

Jul 19, 2021

Episode 21 - Week 4: Mobility & StabilityE2145m

Week 4: Mobility & Stability

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.

Jul 19, 2021

Episode 22 - Week 4: Upper Body StrengthE2245m

Week 4: Upper Body Strength

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.

Jul 19, 2021

Episode 23 - Week 4: Total Body TempoE2345m

Week 4: Total Body Tempo

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.

Jul 19, 2021

Episode 24 - Week 4: Cardio 45E2445m

Week 4: Cardio 45

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.

Jul 19, 2021

Actors

Amoila Cesar

Amoila Cesar

Self

Jordan

Self

Nikki

Self

Manny

Self

Cheyenne

Self - Modifier

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