If you are looking for a new workout program to try, Beachbody has the perfect one for you. It's called 645 and it is designed to help you lose weight fast with minimal exercise. Amoila Cesar is an expert in fitness and nutrition who created this workout program with that idea in mind. She has some great tips on how to eat healthy as well!
645 Overview
645 created by Beachbody Super Trainer Amoila Cesar is a strength and mobility program that takes place over a 13 week period. Within these 13 weeks you will be sculpting and creating a body that can do it all. You will build power, lose weight, become more flexible all so you can push it to the limits and change your life.
You will put just as much focus on the warmups and stretching as the workout which will leave you less sore and able to recover quicker. Trust me stretching is very underrated. So you will be taking the time to get your entire body warmed up before getting at with the some dumbbells and some power loops.
GET YOUR FREE TRIAL TO BEACHBODY ON DEMAND AND 645 HERE BEFORE IT EXPIRES!
Who Is Amoila Cesar with Beachbody
Amoila Cesar is an expert in fitness and nutrition who created the Beachbody workout program called “645” with that idea in mind. He previously created the workout program called “6 Weeks Of the Work”, which I did a very in-depth review with. He has trained lots of professional athletes in the past including multiple NBA stars.
Amoila Cesar is of corse certified through both ISSA (International Sports Sciences Association) and NASM (National Academy Of Sports Medicine). If you haven't seen him in his previous program the work also check out that sample program. He graduated from UFA (University of Central Florida) with his degree in Exercise Science. So he knows his stuff all around. He isn't a PG-13 guy especially in 6 Weeks Of The Work. Although he cleaned it up a lot for this workout program. I mean all this in a good way too because he is very real and blunt when he has to be which is a great thing.
What Is The 645 Workout Program?
This workout program is designed to help you lose weight fast with minimal exercise. Amoila Cesar has studied the effectiveness of different workouts and come up with a more time-efficient way for people who want to get in shape quickly without having to spend hours at the gym every day.
Exercises in this program are only 45 minutes long, so it doesn't take too much commitment from your part. After doing these exercises just 6 times per week for 13 weeks, most people have seen dramatic changes!
The best thing about this workout routine is that it's done using only dumbbells and a power loop.
– Dumbbells are really cheap and you can find them at any store, so this is a low cost solution to losing weight.
– Power loop is not expensive either, but it's nice because the handles always stay in place for doing different exercises.
What Is The Beachbody Membership? This membership gives us access to all of their workouts that they have created as well as lots of healthy recipes! It also includes Beachbody's nutrition plan which makes things easier when we want to eat more healthy food and lose weight fast. With our Beachbody membership, we get everything! There are tons of workout programs on there from yoga sessions to kickboxing lessons. We even get full-length movies like “Hacksaw Ridge”
Who Is The 645 Workout Program For?
This workout program is for people that are looking to up their game when it comes to getting into complete shape and also looking to add mobility to their form. We haven't seen a program like this since P90X where there is a lot of focus on stretching and also a rest week. This is the complete package.
The workout program is also for those that are looking for a quick workout that only lasts 45 minutes. People these days are so busy with their work and family life, but they still want to get fit. I know some of you are thinking 45 minutes is actually a long time since Beachbody has come out with programs like Transform :20 and T25 among many others that are 30 minutes or less.
But the facts are 20-30 minutes isn't enough to complete a real workout that includes the very important stretching. This program in 13 weeks can and will take you to only places you have dreamed of if you fully commit and push through.
645 program is also for people that want to lose weight fast, because the workouts are very efficient with their fat-blasting capabilities. This is also for people who have a busy schedule and don't feel like committing more than an hour a day to working out which is completely understandable!
Why Is Beachbody's 645 Nutrition Plan Important?
Their nutrition plan is important because it helps us stay on track when we're trying to lose weight or eat healthier food options. Beachbody's nutrition plan gives us a guide to choosing the right foods for our body. It helps in knowing how many calories we are supposed to be eating per day and what types of food choices that will best suit this workout program as well!
We also get full access to their recipes which is important because I'm not sure about you, but I don't know how to make healthy food myself. It's always nice when we can find some tasty and nutritious recipe that will help keep us on track.
They offer two more options and we also have a third one that is 100% free that we follow.
2B Mindset – This is a great nutritional guide that talks about how to make the best food choices and how to maintain a positive mindset when we're going through some tough times.
21 Day Fixes Ultimate Portion Fix – This is for people who are looking specifically at getting healthier while losing weight. You use containers and don't count calories.
645 Sample Workout
The sample workout is a lot of what you are going to see throughout the entire program. Well I should say a little bit of each of the different workouts you are going to see in the entire program. It's really a great way to get an idea of what your day-to-day workouts are going to look like.
We start off with some stretching and then we go using something called “Power Loop.” This is one of the most popular Beachbody workout programs because it not only challenges our muscles, but also gives us that cardio element along with the mobility.
So grab your set of dumbbells and get ready to do some power looping!
645 Equipment Needed
The equipment for this program is very limited with just a pair of dumbbells and power loops being at the core. Don't automatically go to Beachbody for the equipment look at places like Amazon and Walmart as well if you want to get quicker. Prime is in as little as one day where Beachbody can take a week or more at times.
Power Loops (Light, Medium, Heavy) Make sure you get the clothes that can be found on Amazon right HERE. No more rubber ones slipping around like in 10 Rounds or The Work.
Dumbbells (Light, Medium, Heavy) – you can get a set of them or just get adjustable ones which are the best for small spaces and price can also be cheaper than a full set. We personally like the Power Blocks for their durability that you can find HERE. Bowflex ones are our second favorite which can be found HERE.
645 Release Date Beachbody
The Official release date is July 19th to non-coaches. If it is already out at the time of this reading CLICK HERE to see about a 2 Week Free Trial.
Early Access – If you are a coach you can get access as early as July 6th. This is considered VIP Early Access.
As Always there is no need to hurry and jump in as it will always be there and you can check it out with a 2 Week Free Trial when it is added to the Beachbody On Demand library as well. So if you are in the middle of a program finish it first before jumping over to this. We have always had issues with finish programs and you don't need another excuse not too.
It will be available to all in the Winter of 2021 so no hurry keep on your journey.
How is 645 Different?
The biggest way the 645 program is different especially than a lot of the previous Beachbody Workouts in recent history is the emphasis on stretching. Most of Beachbody's workouts have become as short as possible so you neglect to do stretching and mobility training.
Also you are not going to overwork your body as there is a cool down week. Similar to workout programs like P90x and several others. So your body is able to fully recover and you will see more results due to this. Your body needs to heal in order to build muscle and the more muscle the more calories you burn and more ripped you become.
Amoila takes you on a 13 week journey that will see you come out on the other side a completely changed person that can continue on from here to reach new and exciting goals. Doesn't matter your age, fitness level, weight, etc. he has the options for you to continue.
Directly From Beachbody:
Commitment is the key to success. Strength. Mobility. Visible results. They're all possible when you follow my coaching cues and give me 13 weeks to show you how great you can become. You'll learn the right way to do the moves. It's all about keeping your form on
point and your intensity on high. It's about training that respects your body, so you can get through each workout feeling strong and energized. Let's get to it.
▪ 6 days a week, 45 minutes a day for 13 weeks
▪ 4 stages where we change up moves and level of intensity
▪ Equipment: Dumbbells, Power Loops, Mat (optional)
– Bonus Workouts: Foam Roller, Pull-Up Bar or Control Track
▪ An Active Warm-Up starts every workout to help with mobility and recovery
▪ Next-level Coaching Cues will make sure you're getting the most out of your effort
▪ Form Check Test video can help you track your mobility and range of motion
The 645 Workouts
It is broken down into sections of focus. For 4 days you will be focusing on strength training where each workout has 7 moves that alternate from heavyweights & low reps to lighter weight with high reps.
Mobility & Stability workout you will hit up in the middle of the week that will get your muscles to activate with some specific movements and stretches.
You end the week with Amoila crushing you with Cardio 45 that gets you into sweat mode. The moves will be a mix of agility and speed moves that will burn many calories.
You only get one rest day a week so get your R&R on for that day because the next one you are going to have to bring it.
645 Workouts and Schedule
This is a 13 week scheduled program that is going to mold your body week in and week out until you are a stronger, leaner and more powerful version of yourself. These workouts are one of a kind so take your time learning the moves.
Below is a breakdown of each workout plus the schedule:
Each day starts with 10 minutes of activation to get your body warm and ready for the work to come.
Then it's time to give your maximum effort and focus, until our recovery cooldown. All-in, 45 minutes
from start to finish.
▪ Lower Body Strength (Monday) Get those booty gains with this full-body workout that focuses on your lower half.
▪ Total Body Power (Tuesday) Burn fat with powerful moves that will target major muscle groups.
▪ Mobility & Stability (Wednesday) Calm your mind and enhance your recovery and performance with breathing, stretching,
and mobility drills.
▪ Upper Body Strength (Thursday) A full-body workout with an emphasis on the chest, back, arms, and shoulders.
▪ Total Body Tempo (Friday) Follow my pace and tempo as we blast through the moves.
▪ Cardio 45 (Saturday) Build multidirectional speed and agility while you get your heart pumping and calories burning
Stage 1
Week 1
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 2:
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 3
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 4 (Deload Week)
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Stage 2
Week 5
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 6
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 7
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 8 (Deload Week)
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Stage 3
Week 9
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 10
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 11
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Week 12 (Deload Week)
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Stage 4
Week 13 (Performance Week)
Monday – Lower Body Strength
Tuesday – Total Body Power
Wednesday – Mobility & Stability
Thursday – Upper Body Strength
Friday – Total Body Tempo
Saturday – Cardio 45
Sunday – Rest
Bonus Workouts
These workouts can be done before or after your workout or on your day off, to target specific muscle groups or trouble areas.
▪ Strength (10–15 min) Target specific muscle groups with this EMOM (Every Minute on the Minute) workout.
▪ Mobility & Recovery (10-20 min) Target trouble areas like shoulders and neck, ankles and knees, hips, and lower body.
Is there a modifier in 645?
645 does provide a modifier so anybody can get started with this program. If you would like to jump right in, but start feeling fatigued you can easily transition over to the modifier.
What are Beachbody Power Loops?
The new Beachbody Power Loops are night and day compared to the old ones. These new ones are fabric and wider so you aren't constantly battling with them to stay up. If you have done 10 Rounds or 6 Weeks Of The Work you know what I am talking about. It was very frustrating for us to keep moving when the loops would not stay in position would either drop-down or rollover.
645 Before and After Photos
Lots of results coming out so we will post as they do and will also update ours as well.
Eamon B.
• WEIGHT LOST: 30 lbs.
• INCHES LOST: 12”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“In 13 weeks I have become an athlete again. 645's focus on mobility and the fundamentals has allowed
me to regain my confidence to compete.” 
Nikki L.
• WEIGHT LOST: 17.8 lbs.
• INCHES LOST: 24”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“The loops really helped more than I thought. In the past, my legs and glutes were the hardest areas to
target; now I can actually see some definition!” 
Michelle D.
• WEIGHT LOST: 23 lbs.
• INCHES LOST: 20”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements. Michelle D. is a Beachbody
employee.
• QUOTES:
“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.” 
Michelle C.
• WEIGHT LOST: 32.8 lbs.
• INCHES LOST: 18”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“What I love about Amoila’s training is he takes his time explaining things in detail, which has
definitely helped me learn more about and appreciate my body.” 
Martin L.
• WEIGHT LOST: 21.6 lbs.
• INCHES LOST: 9”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“Amoila focuses on your entire body, not just certain muscle groups. The exercises are for full-body
health and wellness, not just muscle growth or weight loss.” 
Leslie P.
• WEIGHT LOST: 37 lbs.
• INCHES LOST: 25”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“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.” 
Jessica V.
• WEIGHT LOST: 28 lbs.
• INCHES LOST: 21”
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“I love that Amoila keeps us motivated by showing us modifications so we can keep moving and
progressing.” 
Elijah S.
• WEIGHT LOST: 10 lbs.
• INCHES LOST: 3”off waist
• NUTRITION SUPPLEMENTS: Shakeology & Beachbody Performance
• DISCLAIMER: Results vary based on starting point and effort. Results achieved in 13 weeks using
645 with Shakeology and Beachbody Performance supplements.
• QUOTES:
“I feel good, I look good, and my posture, my flexibility, and my mobility have all dramatically improved. I
can feel it in my workouts and in my day-to-day life.”
What To Do Before 645?
4 Weeks of The Prep is a good place to start before getting into 645. Another option of course is 6 Weeks of the Work so if you are holding off for a month or 2 this is definitely the route to go. That will help you get into shape enough to hit the ground running with 645. If you have already purchased 645 or looking to you Amoila also has a lot of instructional videos in the beginning and some test like the 645 Form Check.
Commit Now Message from Beachbody:
Download the Beachbody On Demand® app to stream workouts, track progress, and connect with your Coach and their BODgroups® for
motivation and support.
▪ Log in to Beachbody On Demand, select 645, and watch the intro videos under START HERE.
▪ Follow either Portion Fix or 2B Mindset to get on the right side of eating healthy.
▪ Take your BEFORE photos and measurements the day before you start. Not sure how? Visit
BeachbodyChallengePhotos.com
▪ Flip this over and review the Calendar—keep it close so you can stay on-track and committed.
Final Thoughts
This program is amazing and a complete package. I love the functional exercises as they work to get through every aspect of life. Amoila Cesar is a fitness and nutrition expert who created the 645 workout program. She's got some great tips on how to eat healthy as well! If you are looking for a new way to work out, or need help with your eating habits, this blog post may have something in it that can help you. Check it out now! And if not, we've provided our contact information so you can get in touch with us anytime. We want to be there when you're ready to upgrade your life!
