645™ is 6 days a week, 45 minutes a day. Make the commitment that changes everything, and you’ll build strength and power without feeling defeated or spent. Inspired by the programs Amoila created for pro athletes, 645 is built around powerful dumbbells-focused resistance training with an emphasis on fundamental moves done right. You’ll also do cardio that will boost your endurance and get you sweating, and mobility work that will improve range of motion and your body’s ability to
recover. Follow his cues, perfect your form, and bring the intensity for dramatic, noticeable results in 13 weeks.
■ This is the COMMITMENT that changes everything. Commit to yourself and
you will reach your peak in 13 weeks.
■ Total-body RESISTANCE TRAINING, high-energy CARDIO, and restorative
MOBILITY workouts.
■ Training that RESPECTS the body so you feel energized and strong, not
defeated or spent.
■ NEXT-LEVEL COACHING CUES that put you in the peak performance zone and
make it easy to do the moves the right way every time so you get the best possible results from every workout.
■ 10-minute ACTIVE WARM-UP that’s more than basic stretches to get your muscles ready for the work to come.
■ POWER LOOPS—the next generation of resistance bands, that will help sculpt, tighten, and tone your body.
78 workouts are broken into 4 stages: Amoila keeps it fresh by changing up the moves, intensity, and volume. Week 13 is a Performance Week where you’ll go all out and finish strong.
■ Each week includes 4 total-body, resistance-training workouts; 1 mobility workout; 1 cardio workout.
■ 645 is great for all levels. There’s a modifier in every workout for those just beginning their fitness journey.
■ Required equipment: Power Loops; light, medium, and heavy dumbbells.
■ Optional equipment: Foam roller, mat, pull-up bar, and Beachbody Control Track for select bonus workouts.
Hakuna Masquata 