645 (2021)

Synopsis

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.

First Air Date: 2021-07-19

Last Air Date: 2021-07-19

Number of Seasons: 5

Number of Episodes: 89

Created By: Amoila Cesar

Networks: Beachbody

Top Cast

Amoila Cesar as Self
Jordan as Self
Nikki as Self
Manny as Self
Cheyenne as Self - Modifier

Seasons

Stage 1 (2021)

Stage 2 (2021)

Stage 3 (2021)

Stage 4 - Performance Week (2021)

Bonus (2021)

Stage 1 (2021)

No overview available for this season.

Episodes:

Ep. 1: Week 1: Lower Body Strength (2021-07-19)

The first lower body strength workout of the 645 program, focusing on building foundational leg strength with controlled, deliberate training.
Ep. 2: Week 1: Total Body Power (2021-07-19)

Stage 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.
Ep. 3: Week 1: Mobility & Stability (2021-07-19)

Stage 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.
Ep. 4: Week 1: Upper Body Strength (2021-07-19)

Stage 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.
Ep. 5: Week 1: Total Body Tempo (2021-07-19)

Stage 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.
Ep. 6: Week 1: Cardio 45 (2021-07-19)

Stage 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.
Ep. 7: Week 2: Lower Body Strength (2021-07-19)

Stage 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.
Ep. 8: Week 2: Total Body Power (2021-07-19)

Stage 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.
Ep. 9: Week 2: Mobility & Stability (2021-07-19)

Stage 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.
Ep. 10: Week 2: Upper Body Strength (2021-07-19)

Stage 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.
Ep. 11: Week 2: Total Body Tempo (2021-07-19)

Stage 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.
Ep. 12: Week 2: Cardio 45 (2021-07-19)

Stage 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.
Ep. 13: Week 3: Lower Body Strength (2021-07-19)

Stage 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.
Ep. 14: Week 3: Total Body Power (2021-07-19)

Stage 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.
Ep. 15: Week 3: Mobility & Stability (2021-07-19)

Stage 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.
Ep. 16: Week 3: Upper Body Strength (2021-07-19)

Stage 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.
Ep. 17: Week 3: Total Body Tempo (2021-07-19)

Stage 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.
Ep. 18: Week 3: Cardio 45 (2021-07-19)

Stage 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.
Ep. 19: Week 4: Lower Body Strength (2021-07-19)

Stage 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.
Ep. 20: Week 4: Total Body Power (2021-07-19)

Stage 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.
Ep. 21: Week 4: Mobility & Stability (2021-07-19)

Stage 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.
Ep. 22: Week 4: Upper Body Strength (2021-07-19)

Stage 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.
Ep. 23: Week 4: Total Body Tempo (2021-07-19)

Stage 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.
Ep. 24: Week 4: Cardio 45 (2021-07-19)

Stage 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.