645
Link copied
Play S1 E1645 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.
Cast: Amoila Cesar, Jordan, Nikki
HDCC
24 episodes
1. Week 1: Lower Body StrengthThe first lower body strength workout of the 645 program, focusing on building foundational leg strength with controlled, deliberate training.CC45minJul 19, 2021
2. Week 1: Total Body PowerStage 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.CC45minJul 19, 2021
3. Week 1: Mobility & StabilityStage 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.CC45minJul 19, 2021
4. Week 1: Upper Body StrengthStage 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.CC45minJul 19, 2021
5. Week 1: Total Body TempoStage 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.CC45minJul 19, 2021
6. Week 1: Cardio 45Stage 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.CC45minJul 19, 2021
7. Week 2: Lower Body StrengthStage 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.CC45minJul 19, 2021
8. Week 2: Total Body PowerStage 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.CC45minJul 19, 2021
9. Week 2: Mobility & StabilityStage 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.CC45minJul 19, 2021
10. Week 2: Upper Body StrengthStage 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.CC45minJul 19, 2021
11. Week 2: Total Body TempoStage 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.CC45minJul 19, 2021
12. Week 2: Cardio 45Stage 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.CC45minJul 19, 2021
13. Week 3: Lower Body StrengthStage 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.CC45minJul 19, 2021
14. Week 3: Total Body PowerStage 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.CC45minJul 19, 2021
15. Week 3: Mobility & StabilityStage 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.CC45minJul 19, 2021
16. Week 3: Upper Body StrengthStage 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.CC45minJul 19, 2021
17. Week 3: Total Body TempoStage 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.CC45minJul 19, 2021
18. Week 3: Cardio 45Stage 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.CC45minJul 19, 2021
19. Week 4: Lower Body StrengthStage 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.CC45minJul 19, 2021
20. Week 4: Total Body PowerStage 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.CC45minJul 19, 2021
21. Week 4: Mobility & StabilityStage 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.CC45minJul 19, 2021
22. Week 4: Upper Body StrengthStage 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.CC45minJul 19, 2021
23. Week 4: Total Body TempoStage 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.CC45minJul 19, 2021
24. Week 4: Cardio 45Stage 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.CC45minJul 19, 2021
Viewers also watched
645
20215 seasons89 episodesEnded
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.
Creators and cast
- Created by
- Amoila Cesar
- Cast
- Amoila Cesar, Jordan, Nikki, Manny, Cheyenne
- Studio
- Beachbody LLC
Maturity rating
Not yet rated.
Audio languages
English
Where to watch
Not currently listed on any streaming, rental or purchase service.
