645 Workout Calendar – Amoila is a well-known personal trainer among professional athletes, and he brings the same attention to detail to this training program. 645 is the first beachbody workout of its kind and includes full body strength training, cardio and restorative mobility exercises.
Beachbody’s meal replacement shake, Shakeology, is also great if you’re not big on cooking or veggies! We love chocolate! Shakeology is a nutritional shake with superfoods that support healthy digestion and weight loss.* The 645 Workout Program includes a total of 78 unique workouts!
645 Workout Calendar
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There are 4 phases throughout the 13 weeks, and each phase increases in intensity by the 13th week. This is your performance week as you go out to do your best during every workout! What are power loops?
Workouts
Power loops are a new piece of equipment for this program – they’re different from the resistance loops you may know from previous programs like the 80 Day Obsession. Power Loops have a wider band and a more gippy texture that helps prevent them from slipping during use!
And there are only 2 resistance options: gray for light resistance, black for more resistance. This training plan is all about helping you reach your peak, which is something that looks different for everyone. And that’s why this program combines a little bit of everything: strength training, cardio and mobility/flexibility.
If you’re feeling it, press play on the bonus recovery video for a relaxing guided stretch. This is something to help your muscles recover and prepare for the week ahead. But it’s not just exercise that makes an impact: your diet plays a big role in 645.
And this program offers the possibility to follow an intermittent fasting plan! (Again, this is completely optional, not required!) When the 645 was released in July, I had recovered after returning from Costa Rica. I was so excited to follow a program after 5 weeks of random workouts.
My And Running Results Before And After Photos
Having a program to follow helps me achieve better results. Since the spring half-marathon, I had also gained 5-7 kilos. I knew that exercise alone wasn’t going to help me lose weight and get the best results with 645.
So while I was doing 645 and running 4 days a week, I was drinking Shakeology almost every day and following the 2B mindset. I also use Energy before most of my workouts sand recover after my hard efforts.
I truly believe that the supplements helped me meet the demands of my workouts and runs and that Recover helped reduce my muscle soreness so I could give it my all for every workout. Some people will need calendars or planners that cover every detail of their exercise schedule.
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Others may need a visual prompt (such as a code or icon) to remind them of the exercise routine they are due for the day. Ready to join me?! Fill out the form below and I’ll help you get the tools and access to this program.
Get A First Access To The Sample Workout And Program
You’ll get access to my first test group experience and weekly meal plans for this program, direct access to me for any questions, and more! I am very excited about 645 – Amoila Caesar’s new training program – as I absolutely loved her other two programs (4 weeks of prep and 6 weeks of work)!
He really keeps it fun and I always get great results after completing one of his training programs! Before meeting Kim and Kale, I was struggling with my fitness goals. I was going to start strong, but I just wasn’t on track.
With their motivation and support, I have not only kept myself on track, but am now helping others reach their fitness and health goals! I have never felt or looked better, and I love being a part of their coaching staff!
It’s a flexible approach to eating that allows you to eat large amounts of food by prioritizing vegetables so you lose weight, but still gives you guidelines and allowances so you never feel sad or hungry.
Are You Ready To Commit To ?
do it Also I absolutely love Amoila! He is real, genuine, has a lot of experience and will guide you in the best way possible! You will achieve more than you ever imagined – I know I did the first time I completed his program!
Week 13 is your final phase in the program! Step 4 is a week to really give it your all and practice all the work you’ve done! You will see how far you have come and prove that you can do difficult tasks!
In 13 weeks of 645 I lost 5.5 pounds and 5 inches. I feel so strong!!! I felt very safe in Mexico! And I’m running stronger and faster now that I’ve shifted my focus to training for my December half.
This page may contain affiliate links, which means we receive a small commission on anything you purchase. As an Amazon Associate, we earn on eligible purchases. Do your own research before making any online purchases. You can create custom workouts that include phases for each exercise and goals for different distances, times, and calories.
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What Is The Workout?
You can create workouts using Garmin Connect™ or select a training plan that has workouts built-in from Garmin Connect and transfer them to your device. 
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It’s a safe place to ask for advice, find inspiration, and share your big wins (because I know you’ll get them!) Just answer a few quick questions below and I’ll help you get started with us!
Meal Plan
Hurry up! Kind reminder: You do not need to be a Team Beachbody coach or existing customer to receive VIP access to any of our programs. All you have to do is contact me for guidance and I’ll help you get started!
Performance Line Energies & Recover, on the other hand, helps give you natural energy to prepare for your workouts and then gives your muscles exactly what they need post-workout to repair and recover! Read more about Energize & Recover here Every training session starts with an active warm-up of 8 to 15 minutes which is much more than basic stretching.
You warm up your muscles and your body is properly activated and ready for the work ahead. And yes, you will sweat. I highly recommend getting new power loops (even if you have old resistance loops) — the old resistance loops always roll on me, and depending on the move, I use them more often than work.
spend more time adjusting to LOL! Also, there’s a good chance that if you get a challenge or an expansion pack, they’ll be included anyway! Before meeting Kim and Kale about 6 years ago, I had reached a plateau and was feeling very down.
Want To Join My Run-Lift-Fuel Group And Do With A Group Of Runners?
I did all the “right” things and still saw no results. The girls introduced me to a whole new world of exercise! With their guidance and encouragement, I found the workout I wanted and never looked back!
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I have also made 2 wonderful friends through this process. Their love and knowledge is greatly appreciated. This set of free printables contains 10 pages to support your fitness journey. It comes in a pastel pink theme and each sheet can be used as a bullet journal page for your health and fitness.
The Apple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. Roku in the US and other countries Roku, Inc. is a registered trademark of Amazon, Kindle, Fire and all related logos are trademarks of Amazon.com or its affiliates.
Chrome, Chromecast and the Chrome logo are trademarks of Google Inc. Honestly, I get bored easily with most workouts, but her program really keeps me focused and determined to finish! If the last two were good, I already know this one will be a hit!
Recommended Supplements
Each section has a designated space to log the type of physical activity you did for the day. This template allows you to check a box next to the physical activity you want to do (cardio, strength, or other).
I am the founder of Team Run the World, a group of BODi coaches who love to run! I provide advice, support and training for women who want to start their own coaching business from home and work flexibly.
You’ll actually have the option to choose from 2 different premium nutrition programs – one that’s mind-based, one that’s centered around portion control. (Both will be included with your Challenge Pack purchase at no additional cost!) Click the button below to explore both meal plans.
Wednesday = Mobility and Stability After two days of training, it’s time for your body to recover. These workouts will focus on both stretching to build flexibility and activating your muscles to improve stability and balance!
When Does Release On Beachbody On Demand For All Customers?
Beachbody’s new Power Loops are not the same loops that were originally introduced in 80 Day Obsession and used in many Beachbody programs later! No – but it’s a similar concept. Power Loops have a wider band and a more gippy texture that helps prevent them from slipping during use!
And there are only two resistance options: gray for light resistance, black for heavy. I know, 13 weeks sounds like a big commitment — but think of it this way: you’ll have 13 weeks of training 100% planned for you, developing your body every week, and you won’t have to think about a thing.
will be Put on your training clothes and press play! Consult your physician and follow all safety instructions before starting an exercise program or using any dietary supplement or meal replacement product, especially if you have any unique medical conditions or needs.
The content of our website is for informational purposes only and is not intended to diagnose any medical condition, substitute for the advice of a healthcare professional, or provide any medical advice, diagnosis or treatment.
Time Commitment
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