645 With Amoila Cesar
Super Trainer Amoila Cesar has trained pro athletes to get in the best shape of their lives. There’s one game-changing secret he always shares with them:
“Getting dramatic, visible results takes more than just the weights in your hands,” he says. “It takes commitment.”
645 is 6 days per week, 45 minutes a day, for 13 weeks, of functional resistance training, calorie-blasting cardio, and restorative mobility workouts that target your entire body and leave you feeling invigorated and energized — not defeated or spent.
With his next-level coaching cues, Amoila makes it easy for you to unlock the right way to do every move, so you stay fully engaged and working, without struggling to follow along.
His positive, motivational style keeps you in the peak performance zone, and makes every workout the most effective 45 minutes of your day, using just dumbbells and Power Loops.
This is the commitment that changes everything. Strength. Power. Endurance. Training that respects your body and well-being.
Give Amoila 13 weeks, focus on form, and bring the intensity for a striking, total-body transformation.
What Is 645?
Created by BODi Super Trainer Amoila Cesar, 645 is a total-body strength training, sweat-drenching cardio, and mobility program that will help you reach your peak in 13 weeks.
You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness.
645 follows the same schedule every week for all 78 workouts.
It’s broken into 4 stages, where Amoila gradually changes up the reps and weights as you progress to more challenging moves, so you’re always in max-conditioning mode.
The last week of each of the first 3 stages is a deload, where you’ll decrease the reps and increase the weight to help your body recover faster and get you better prepared for the next stage.
Week 13 is the Performance Week and 4th stage, where you’ll go all out and finish strong.
Amoila keeps things upbeat, positive, and informative, especially when it comes to showing you the proper way to execute a move.
“The better your form, the better your results,” he says.
This personal training aspect makes it feel like you’re right there with him in his gym.
What Are the Workouts in 645?
For 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. Each workout has 7 moves that will keep you fired up and engaged.
Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll calm your mind, enhance your recovery and be ready for the next day’s workout.
As Amoila likes to say, “You can’t have true strength and power without mobility.”
Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning. Get ready to sweat!
Just starting your fitness journey, or improving your fitness level? Follow the modifier for any workout until your body feels ready to join Amoila and the cast and do the regular moves.
Sunday is a rest day. Use it to meal prep, meditate, and reframe your mind for the week ahead.
Each workout starts with an 8- to 15-minute active warm-up that’s so much more than basic stretching. You’ll get your muscles warm and your body prepped and properly activated for the work to come. And yes, you’ll break a sweat.
There are 11 bonus workouts that can be combined with your regular workouts to target specific muscle groups or trouble areas.
How Does Nutrition Fit Into 645?
Your results ALWAYS come from combining your commitment to 645 with a nutrition plan. BODi offers two options designed to help you manage your meals to get results according to your goals and preferences.
Portion Fix helps you know what to eat and how much so you fuel your body for the best results without deprivation. It uses simple, color-coded portion-control containers so there’s no guessing.
You KNOW you will get results because you KNOW you’re eating on the plan without counting calories and without giving up cocktails and sweets.
If you are interested in Intermittent Fasting, which is what Amoila follows and advocates for his clients, Portion Fix has a path for that, as well as a new muscle-building formula.
2B Mindset gives you easy-to-remember strategies to manage how you eat and how you track it.
It’s a flexible approach to eating that lets you eat larger volumes of food by prioritizing vegetables so you lose weight, but still gives you guidelines and substitutions so you don’t ever feel deprived or hungry.
Without counting calories or cutting out food groups, you’ll learn habits and new patterns that can break the old habits that undermine your goals, whether that’s weight loss or building muscle.
There are two more powerful parts to your overall success.
More than delicious, your daily Shakeology is loaded with superfoods, phytonutrients, protein, bacillus coagulans, adaptogens, fiber, and more.
Shakeology helps support healthy energy,† healthy digestion,**and lean muscle.‡*
On workout days, Energize can help improve intense exercise performance, sharpen focus,†† and give you energy and endurance, while Recover can help build lean muscle so you can stay on track.‡
What Equipment Is Needed for 645?
You’ll need light, medium, and heavy dumbbells, and Power Loops for most workouts.
Power Loops are the next generation of resistance bands with a grippier, woven texture that helps sculpt, strengthen, and activate your glutes.
There are two Power Loops — grey for lighter resistance and black for heavier resistance.
We also recommend a mat for floor work.
Bonus workouts may require additional equipment including a foam roller, a mat, a pull-up bar, or Control Track.
Who Is Amoila Cesar?
The creator of 645, Amoila is a certified personal trainer through the National Academy of Sports Medicine (NASM) and the International Sports Sciences Association (ISSA).
Amoila is famous for getting celebrities and professional athletes in seriously good shape.
He’s also the creator of 6 Weeks of THE WORK and 4 Weeks of THE PREP, two intense full-body fitness programs available on BODi.
He has a bachelor’s degree in exercise science with a minor in psychology from the University of Central Florida.
Where Can I Access 645?
- 645 is now available in the BODi member library.
- You can sign up for a BODi membership here.
†Magnesium contributes to normal energy-yielding metabolism.
‡Protein contributes to a growth in muscle mass.
**Calcium contributes to the normal function of digestive enzymes.
††Contains caffeine, which enhances mental alertness during intense muscular activity.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.