Amoila Cesar has cracked the code training professional athletes to get the most out of their workouts without jeopardizing their game-time performance. His secret? Don’t over-train. It’s the model for his revolutionary new program: 645. Commit to Amoila for 13 weeks, and he’ll help you build a legit fit body without feeling constantly sore and spent.

What is 645?

645 is 6 days a week, 45 minutes a day. Make the commitment that changes everything, and you’ll build strength and power without feeling defeated or spent. Inspired by the programs Amoila created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks.

What’s unique about 645?

• This is the COMMITMENT that changes everything. Commit to yourself and you will reach your peak in 13 weeks.
• Total-body RESISTANCE TRAINING, high-energy CARDIO, and restorative MOBILITY workouts.
• Training that RESPECTS the body so you feel energized and strong, not defeated or spent.
• NEXT-LEVEL COACHING CUES that put you in the peak performance zone and make it easy to do the moves the right way every time so you get the best possible results from every workout.
• 10-minute ACTIVE WARM-UP that’s more than basic stretches to get your muscles ready for the work to come.
• POWER LOOPS—the next generation of resistance bands, that will help sculpt, tighten, and tone your body.

What are the 645 workouts like?

• 78 workouts are broken into 4 stages: Amoila keeps it fresh by changing up the moves, intensity, and volume. Week 13 is a Performance Week where you’ll go all out and finish strong.
• Each week includes 4 total-body, resistance-training workouts; 1 mobility workout; 1 cardio workout.
• 645 is great for all levels. There’s a modifier in every workout for those just beginning their fitness journey.
• Required equipment: Power Loops; light, medium, and heavy dumbbells.
• Optional equipment: Foam roller, mat, pull-up bar, and Beachbody Control Track for select bonus workouts.

What’s included in the 645 Total-Solution Challenge and Completion Packs?

Challenge and Completion Packs are the total solution for you because they combine Fitness + Nutrition + Support—everything you need to help you succeed and reach your goals! In addition to the 645 fitness program, packs will include:

• Shakeology is loaded with superfoods, phytonutrients, protein, bacillus coagulans, fiber, and more, and can help provide healthy energy, promote lean muscle, support healthy digestion, so you can get the most out 645.
• Beachbody Performance Energize can help improve intense exercise performance, sharpen focus, and give you energy and endurance.
• Beachbody Performance Recover can help build lean muscle mass, and speed muscle recovery.
• 2 premium nutrition programs to help you reach your goals: Portion Fix and 2B Mindset. For more information, go to BODNutrition.com.
• 30-day free membership to Nutrition+ to stay on-track with your eating habits: You’ll get new monthly recipes, meal plans, grocery lists, expert advice, exclusive workouts (such as 630), and access to our online community.
• 630: Amoila created a collection of 6 additional 30-minute workouts exclusively for Nutrition+ members.
• BODgroups are a great way for you to stream workouts, track progress, and connect with me, your Coach, and other participants for motivation and support.

Helpful Tools

• Want to compare all the pack options, side by side? Check out the Challenge Pack Comparison Cards posted in my Facebook Group.
• Need help finding the right pack? Ask me about the Find Your Solution Tool.
• Need help deciding which of the 2 premium nutrition programs is best for you? Ask me about the Find Your Nutrition Program Tool, or watch the Reach Your Peak with Your Nutrition video on Beachbody On Demand.

Who is Super Trainer Amoila Cesar?

Amoila is a NASM and ISSA certified personal trainer famous for getting professional athletes in seriously good shape. Along with 645, he’s also the creator of 6 Weeks of THE WORK and 4 Weeks of THE PREP.