New Program: 645

It wouldn’t be summer without a new program from Beachbody! If you know me, you know that I really like to change up my workouts often so I don’t get bored. So I’m looking forward to trying this one out! Plus, since I ate all of the quarantine snacks, I really need this to help get myself back on track.

The program is 645 with trainer Amoila Cesar. Like a lot of the programs, it combines strength training and cardio, but also has the added benefit of mobility work. And who doesn’t need mobility work as you age?

What IS 645?

The 645 stands for six days a week, 45 minutes a day. And those workout minutes include your warm-up too! The program is 13 weeks long, which is broken into four stages–each one being 4 weeks except the last one, which is only one week.

The program is for all ability levels and has modifications for each workout and bonus workouts for those who want a bit more.

What are the workouts like?

Four days a week you’ll do strength training and power work, as well as moving from heavier to lighter weights. On Wednesdays, you’ll do a mobility and stability workout with activation, stretching, and movement. And on Saturdays, you get to do a 45-minute, high-energy cardio session.

For the first three weeks of each stage, you’ll change up your reps and progress to more challenging moves and weights. In the last week, you’ll decrease the number of sets and limit the volume of work so you can recover for the next stage.

The idea is to train hard without overdoing it.

How does nutrition fit into 645?

Nutrition is part of any good program, and 645 is included in that. Amolia recommends either 2B Mindset or Ultimate Portion Fix, whichever you prefer, and these are included with an ongoing Nutrition+ membership. And Shakeology and Beachbody Performance Energize and Beachbody Performance Recover are also recommended with the program.

What equipment do you need?

You’ll need a set of light, medium, and heavy dumbbells as well as Power Loops, or resistance bands, for most workouts.

And the best part of 645 is that it’s available right now for VIP early access! There are some special treats for those of you who grab the challenge pack and commit to doing the work (we’re talking cash rewards!).