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(VIP early access for 645 on BOD is for anyone. 630 can be done by itself, or added to your 645 commitment. There are a total of 6 additional workouts (4 Total-body Strength, 1 Mobility, and 1 Cardio)!Ħ45 is only available as a streaming option on Beachbody On Demand (many great options to get started today!) Each workout starts with an active warm-up that will get your body ready for the work to come. These six 30-minute workouts feature similar moves, and follow the same format, pace, and intensity, as 645. In addition, there are shorter workouts called 630 available via the Nutrition + monthly membership (Portion Fix, 2B Mindset and much more!). Additional equipment including a foam roller, a mat, a pull-up bar, and a Beachbody Control Track may be required for bonus workouts. These workouts can be combined with your regular workouts to target specific muscle groups or trouble areas. Get those lower gains with this full-body workout that focuses on your lower half.īurn fat with powerful moves that target major muscle groups.Ĭalm your mind and enhance your recovery and performance with breathing, stretching, and mobility drills.Ī full-body workout with an emphasis on the chest, back, arms, and shoulders.įollow Amoila’s pace and tempo to optimize the muscle-building power of every rep.īuild multidirectional speed and agility while you get your heart pumping and calories burning. Amoila’s goal is to put you on a straight path to finishing each stage, and the entire program, without crawling across the finish line. This approach is awesome since many of the workout programs out there do not have proper warm-up and recovery, which are key for overall performance, results and safety! This is to help with recovery and start the new stage fresh and ready. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. The 13 weeks are broken into 4 stages: The first three are 4 weeks each, while week 13 is a Performance Week where you’ll reach your peak. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks (78 total, unique workouts).Įach week of 6 workouts features 4 full-body strength workouts, 1 mobility workout, and 1 cardio workout, all with a 10-minute active warm-up that will prepare your body for the work to come. 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. Inspired by the workouts Amoila Cesar created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. The 645 program is 6 days a week, 45 minutes a day designed for total peak performance.

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