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Want to improve your mobility and so you can do ALL activities with proper form and  better balance? Do you want to maintain or improve your range of motion as well as your stability? 

If you said yes to any of these things, you will want to do 645!  

Welcome to the PBandJen channel! I’m Jennifer and I’m here to tell you about my experience with the first 6 WEEKS of 645.    

 

Overview

Some details about 645:   

• In total there are about 89 workouts 
• There are 6 workouts per week
• The main workouts are up to 45 minutes long    
• There are 11 bonus workouts ranging from 10-23 minutes
• Form Check Test 10 minutes
• The program is scheduled for 13 weeks 

In addition to the 645 program there is also the 630 program that is available for BODi subscribers! 

• This provides 6 workouts at 30 minutes each
• Before 645 is available to Beachbody on Demand – Trying BODi is a great way to get a sneak peek. Let me know if you want me to help you with this!

45 minutes is USUALLY too long for me – I prefer 30 minute workouts BUT there are TWO reasons I am enjoying this program….

1. The warm ups last around 8 to 15 minutes. These early minutes of each workout feel  incredible and it makes me feel really ready when the “work” begins. 
2. Second, having done this program for over 4 weeks,  I can definitely see small improvements to my balance and stability. 

My Thoughts

If you watched my last video about The Prep , you’ll remember that it took me a few days to warm up to Amoila…. I have to say that he has NOW become my favorite beachbody super trainer. I learn so much during his workouts and I love the dynamics between him and the  cast members.  

As for the program 645, I have just completed stage 1 and I already definitely see improvements in my strength and balance. 

The Format of the Workouts

Unlike Amoila’s other two beachbody programs, this one provides a tracking sheet! I have to say I love a program that provides me with a way to record my dumbbell weights for each set of moves. Part of the reason I like tracking sheets is that it helps me know what to expect from a workout beforehand.

Check out that section in the bottom. I like capturing my rating and comments from past workouts. It helps me see progress! 

LIKE Amoila’s other programs, his workouts are organized by blocks and sets. There are usually 3 blocks ofexercises with 3-4 sets of moves repeated within each.

Some challengers have complained that 645 is too slow….WARNING you MIGHT find it slow for your taste in the beginning. What I have to say to that is stick with it!

Peak and Deload

In this program Amoila breaks everything down to help you perfect your form and then he builds UP.   For me this program feels a little like a physical therapy session and strength workout combined into one. As someone who has dealt with multiple muscle, ligament and tendon issues in my athletic journey, I appreciate doing a program which puts a priority on functional mobility!

For those who think this program is too easy or too slow, know it progresses and builds in complexity and intensity. You will be thankful for the program’s strong focus on mobility and stability from the very beginning. 

Another thing I want to point out about the program are the “Mobility and Stability” days and the “Deload” weeks. As a triathlete who has trained for half ironman distance races, I am accustomed to active recovery days and recovery weeks and I like that 645 builds something similar into this program as well. 

Deload periods are weeks where you are still working but are allowing your body to repair it’s connective tissues while also getting ready for increased demand for the next phase.

Stability and Mobility

As for Stability and Mobility – I have to admit that in previous programs where “Stretching” or “Foam Rolling” is built into the schedule, I was tempted to skip the days and use it as an additional rest day. Don’t do this! Improving our Mobility helps our joints to be ready for a broad range of movements. If you are like me, you have tight joints and we know tight joints lead to injury. 

The functional mobility training in 645 is so important because it helps us to not only use our mobilizers, but also strengthens muscles to hold our bones in place. I don’t know about you, but I want to be able to continue on with my challenging fitness journey into retirement and I’m using 645 as one of the tools to get me there! 

FORM Check 

Another feature of 645 is the Form Check Video. I had to dig around to find it under the Getting Started section of 645 – definitely make a point of doing this after each stage. Amoila recommends that you repeat the same stage if your rating is 1 or 2.

I love that we have this assessment video! 

Amoila’s Style

Each super trainer has their style of workouts.  Personally I am from the world of group fitness where the trainer in the front of the room and mirrors her moves to mine and calls out the opposite side of what she is doing so I can follow along easily.  Amoila is more of a personal trainer than a group fitness one so he DOESN’T MIRROR the moves. This of course isn’t bad – just different from what I’m used to. It definitely threw me off at first. 

Another thing different about Amoila’s workouts – they don’t feel “rehearsed” or “choreographed” … Side note, I am showing my age here but I used to do those Jazzercise  workouts where they definitely looked heavily choreographed, fine tuned and in sync!  

I love seeing the cast ask questions when they are confused or make mistakes and be corrected. It’s a great benefit to be the person at home hearing Amoila’s answers and seeing his corrections! Oh and he also quizzes the cast regularly. He definitely keeps you on your toes and helps you benefit from his knowledge! 

Another thing, I LOVE the conversations he has during the workouts – so authentic and real. It’s a great distraction while you’re pushing hard too!

Finale

For more information about this program check out this page with the sample workout. Be sure to contact me with any questions you might have. I have a great on-going accountability group that you can join. 

There you have it – my review of 645. Let me know in the comments below if you have tried any of Amoila’s programs and if so which one. Also if there is a question you still have on this program please post it and I’ll answer! 

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Not all Beachbody coaches are created equal. Few are more active and consistent than most. Some have shown years of dedication to their customers and business. Some have a personal message and story that resonates with you. I am one of those few active, consistent and dedicated coaches. I strive to motivate others by sharing my journey. I listen to and respond to your needs. Before you make your Beachbody purchase, choose a coach that inspires, encourages and helps you stay on track with your health and fitness goals.

Contact me to discuss your health and fitness goals!

Amoila Cesar, Athletic Training, Mobility & Flexibility, Strength Training, Weight Loss