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New Beachbody 645 Workout Program Review & Results (2022)

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Beachbody 645 workouts combine strength training and cardio, but do they really transform your body? Get our honest review & see the results below!

Below, we’ll also outline what to expect from the fitness program’s workouts, nutrition plan, and supplements!

There is also a sample workout at the bottom of the post or order it now!

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Spoiler Alert: The full-body strength workouts include heavier weights and the cardio classes burn a ton of calories, so you will see weight loss and increased lean muscle in just 13 weeks! 

What is Beachbody 645?

Beachbody Super Trainer Amoila Cesar’s 645 workout program represents the 6 days a week you’ll be doing 45 minutes of exercise.

Amoila is a well-known personal trainer among pro athletes, and he applies the same attention to detail to this workout program. 645 is the first Beachbody workout of its kind and includes total body resistance training, cardio, and restorative mobility exercises.

The 13-week program has a personal training vibe to it to help you get the best results the first time through.

What We Love

While this workout will keep you pushing to your limits, Amoila teaches proper form, focuses on not overtraining (which leads to injury), and includes a warm up and cool down with each workout.

The mix of challenge and intentional focus leaves you feeling accomplished and ready to take on the world!

Coming Soon: 645 with Amoila Cesar from TeamBeachbody on Vimeo.

How long is 645?

Beachbody’s 645 workout program is 6 days a week, 45 minutes a day, for 13 weeks.

It includes 4 stages to help you get maximum results in less time.

645 Workouts

The 645 exercise program includes 78 unique total workouts! There are 4 stages over the 13 weeks, and each stage increases intensity until Week 13. This is your Performance Week when you go all out during each workout to finish your best!

We love that each week includes different workouts because it allows Amoila to mix in different moves and challenges.

Weekly Schedule:

  • Monday – Strength
  • Tuesday – Strength
  • Wednesday – Mobility & Stability
  • Thursday – Strength
  • Friday – Strength
  • Saturday – Cardio 45
  • Sunday – Rest

Monday, Tuesday, Thursday, and Friday are strength training days. On these days, Amoila mixes in power and hypertrophy training and varies the rep patterns.

Wednesday is an active recovery day. The restorative mobility workouts focus on activation, stretching, and movement.

Saturday is called Cardio 45 which focuses on agility and calorie burn. This one sounds intense, but luckily Sunday is a rest day!

Each 645 workout also has a modifier — making it a great program for multiple fitness levels!

645 workout equipment

What equipment do you need for for 645?

You’ll need light, medium, and heavy dumbbells, and Beachbody faPower Loops for 645 workouts. You may also want a mat, pull-up bar, and a foam roller, but they aren’t necessary. 

The resistance bands are cloth covered for this program. No more rubber! Thank goodness, right?! These Power Loops are wider and stay in place so much better!

645 Before and After Photos

People had noticeable results with the new program.

645 workout results woman 645 before and after man 645 workout before and after womanman's beachbody 645 results Ost's before and after 645 Victoria N Results Danielle P 645 Results stephanie's visible results

645 Nutrition

You can use either Beachbody meal planUltimate Portion Fix (Fixate) with the portion control containers or 2B Mindset.

Both nutrition programs are focused on whole foods to help you get better results in less time.

We really like both programs; however, if you’re looking for a macro approach (counting carbs, fats, and protein) for your eating plan, we recommend the Ultimate Portion Fix.

2B Mindset vs Portion Control Containers: Which Should You Use?

Energize and Recover

Recommended Supplements

The Beachbody Performance line is the best way to maximize your results and work towards your fitness goals! Energize helps kickstart your workout with more energy and focus, and Recover to help your body recover faster afterward.*

Beachbody’s meal replacement shake, Shakeology, is also great if you’re not big into meal prepping or vegetables! We love the chocolate! Shakeology is a nutrient dense shake with superfoods that helps support healthy digestion and weight loss.*

You can get all of the supplements along with your Beachbody on Demand membership with the Deluxe Challenge Pack.


Amoila Cesar The Work Trainer

When does 645 come out?

Beachbody 645 is available to all Beachbody on Demand members now! You can stream all of the workouts and download the program materials with your membership at no additional cost!

Don’t have Beachbody on Demand yet?

If you’re considering trying Beachbody on Demand, we recommend the Performance Pack because it gives you the workouts on Beachbody on Demand for a year, workout supplements, and a nutrition program.

The Challenge Pack is a great way to get everything you need to jumpstart your healthy lifestyle and will be around $140-240 depending on the supplements you choose.

Amoila’s other Beachbody workouts, 4 Weeks of the Prep and 6 Weeks of the Work, are on Beachbody on Demand now.

645 beachbody challenge pack

How can I order 645?

If you don’t have Beachbody on Demand already, you’ll need a Challenge Pack.

Challenge Packs

Try the 645 Sample Workout

645 Sample Workout from TeamBeachbody on Vimeo.

If this workout isn’t for you, you may also like these home workouts:


You can also grab the 645 Challenge Pack here!

It Includes:

  • 30-day supply of Shakeology, a science-backed superfood nutrition shake
  • Annual Beachbody On Demand access to 1,500+ workouts, mindful meditations, and delicious recipes to support your total health and well-being
  • Get Started Guide with Calendar, and Dumbbell Tracker
  • Power Loops
  • Portion Fix and 2B Mindset digital nutrition programs
  • Portion Fix Portion-Control Containers
  • 2B Mindset Tracker
  • First 30 days of Nutrition+™ membership
  • Quick Start Nutrition Guide
  • Shakeology Shaker Cup
  • Free access to your personal Coach

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