New Beachbody 645 Workout Program Review

I’ve been doing Beachbody workout programs for a while now, I have never done two rounds of a program back-to-back until now.

I’m currently on week 9 of my second time through the 645 workout program. For that reason, I figured it’s time to update my 645 review below.

I will say that two of my biggest problems with past Beachbody programs were finally answered with – 645 by Amolia Cesar.

Problem #1: Short insufficient warm ups.

645 Answer: 10-minute warm ups, including mobility work to activate small muscles and help avoid unnecessary injuries.

Problem #2: Exercise form not always fully explained.

645 Answer: You’ll definitely learn how to exercise properly with the first Beachbody program to include a Form Check Tracker.

There are so many aspects of this program I really love, so be prepared to learn why this program is so different.

Meet the Trainer Amolia Cesar

Amoila Cesar is the Beachbody Super Trainer behind 4 Weeks of THE PREP and 6 Weeks of THE WORK workout programs.

645 is a comprehensive workout program aimed at reaching your peak performance.

What does it mean to reach your peak performance?

Think more mobility and stability that works on correcting imbalances and strengthening weak links with the added bonus of losing weight and getting stronger. Expect to get a fit body without feeling sore days later or deprived of energy after every workout with this functional fitness that will teach you to train smarter not harder.

All things that lead to injuries.

He is otherwise renowned for helping NBA athletes reach their peak condition in very short periods of time as a private NBA strength coach and celebrity coach. His training helps athletes get the most out of their workouts without ever sacrificing their game.

Be prepared to experience the same motivation, tips and great stories his world class athletes get with an inclusive, funny, infectious, upbeat and entertaining personality you’ll love that is always enough to get you through even his toughest workouts.

How is 645 Different?

The 645 workout program is designed to help you get an unbelievably fit body without overtraining.

Amoila will take you through the necessary steps to properly train you to help you reach your peak – regardless of your current age, weight, or fitness level. Following the same workout schedule Amoila uses daily, he takes you safely through workouts created to get you a functional body that not only looks good, but feels good and performs at a peak level, too.

I will say that after making it through this program almost twice, my previously injured body, including torn cartilage in my knee and a shoulder that was super weak and tight, are feeling almost completely pain-free and mobile once again.

I had to stop doing another Beachbody program right before this one because my knee was in so much pain. 645 was a great addition to my physical therapy (which I only had to go for 7 weeks!), because it works on all the important muscles that help prevent and help with knee injuries.

645 Workouts and Schedule

645 is a 13-week program that will leave you leaner, stronger, more powerful and feeling better overall.

About the 645 Workouts

Each workout begins with a 10-15 minute warm-up. This might seem longer than you’re used to, but spending time to warm up and activate those muscles and tendons helps you prepare your body and mind for the workout ahead.

It may seem extreme, but as a trainer who deals with professional athletes around the world, Amoila really focuses on keeping your muscles pliable and balanced to avoid injuries.

• 4 workouts each week are dedicated to strength training, building muscle and power. You’ll switch between higher and lower reps as well as heavier and lighter weights in each phase.
• Wednesday’s workout is always for mobility and stability to get your body and mind refreshed for the rest of the workout week. This is definitely NOT a rest day, so expect to do some work. You will seriously feel it in areas of your body you never knew existed haha!
• Saturday’s workout is dedicated to cardio to help you build speed and agility.
• Sunday is your rest day. Yes, you get a day off to do your own thing!

Bonus Workouts

The 645 bonus workouts include the use of the Beachbody Control Track and/or a pull up bar. I honestly didn’t love the bonus workouts.

There are four sets of bonus workouts:

• Strength Express
• Cardio 15
• Challenge
• Mobility & Recovery

The 645 Workout Schedule

This program has you working out 6 days a week for 45 minutes each day. I personally like this, since it’s not my favorite when programs don’t have a rest day each week to give my body an actual rest. And two days off each week makes me feel like I’m just not working out enough.

The workout program is broken into 4 stages.

The first 3 stages are 4 weeks long. Intensity increase for the first 3 weeks of each stage, then there’s a “deload” week for the fourth week. Instead of doing 3 sets, you’ll only do 2 sets of each move.

The final stage 4 is called the Performance Stage, which is all about giving the workouts your final push. The rep schemes and weights change throughout the program in a linear fashion to keep you from plateauing.

Is there a modifier in 645?

Yes! 645 has a modifier for almost every move to help you progress through the moves if you ever find any of the program too challenging or even if you need to catch your breath.

It’s also a great choice if you’re more of a beginner than an intermediate fitness level. And Amoila does encourage the modifier to do the unmodified versions as the program progresses, so it’s worth following his lead to keep pushing yourself.

What Equipment Do You Need for 645?

You might be worried you’ll need expensive equipment for a program this good….

But you only need a set of dumbbells ranging from light to heavy and Power Loops, which you can purchase with the program. A core mat and foam roller are optional, but I highly recommend both – they make a huge difference! I also love my yoga mat.

What are Beachbody Power Loops?

Power loops are stronger, sturdier woven loops that are more textured than regular loop bands, so they don’t slide around during the workouts. You get two with your program purchase: a lighter resistance grey band and a heavier resistance black band.

Some of the bonus workouts will include the BB Control Track with resistance bands and a chin up bar. But these are bonus workouts and are not mandatory, although you can purchase either and install fairly easily in any home – although probably not in an apartment.

When Will 645 Be Released?

645 launched to Beachbody On Demand in the Summer of 2021. 645 release dates were as follows:

• Coach & Preferred Customer Exclusive Window – July 6, 2021
• Customer Launch & VIP Early Access – July 19, 2021
• Available to all BOD members – Now!

A 645 sample workout is now available on Beachbody On Demand for everyone who has a Beachbody On Demand account.

What to Do Before 645

After doing this program, I think it could be for any level of fitness, because it progresses so gently. But it is labeled as an intermediate program. Just remember there is always a modifier to follow if/when you need it.

Amoila provides coaching cues throughout every workout, so it literally feels like he is right there beside you helping you get the most out of your workouts.

Reach your peak to be able to play with your children, pick up a basketball or just to move and feel better.

How to Purchase 645

As with all new Beachbody programs, a BOD (Beachbody On Demand) account is needed to access this program – and there are a ton of options.

If you do not have a Beachbody On Demand membership, you have a few options for ordering. You could do a Total Solution pack, which one option includes everything you would need to complete this program to get the great results.

The 645 essentials pack option includes a yearly BOD membership, all the equipment you need for the 645 program, a 30-day supply of Shakeology, and much more. This option does enroll you in a couple membership/subscriptions that can all easily be canceled.

Or you can also order everything separately, but it will be more expensive to get started. Ordering through any link on this site will also get you access to my online support groups.

Questions about this program? Loving it so far? Please leave a comment below.