645 is a 13 week at home workout program that includes 78+ total body workouts that can be done in 45 minutes a day with minimal equipment (dumbbells and cloth based resistance loops). 645 includes strength training, cardio, and an active warm-up with an emphasis on functional training and mobility to stay energized and moving well (with less muscle soreness!). *updated 9/26/22
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
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Grab A 645 Bundle or Beachbody on Demand Membership To Get Started
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what is 645?
645 workout program is the newest Beachbody at home workout program (launched in July 19th, 2021). It was created by Super-Trainer Amoila Cesar, who also created 6 Weeks of the Work and 4 Weeks of the Prep.
What makes 645 unique is the emphasis on building strength as well as mobility (which is just as important as strength!) and the use of the larger cloth based resistance loops that I cannot wait to use!
Amoila Cesar is a trainer to the stars including Jack Osbourne and multiple NBA stars. He uses next-level cues to bring his style of training to YOU. I mean isn’t it cool that you can get the SAME workout as someone in the NBA?
That’s my high school soccer self geeking out over here: why yes, I’ll take the equivalent of Mia Hamm’s workout, please.
The Equipment You’ll Need:
Dumbbells (light, med, heavy or adjustable)
*I have similar weights as listed above. Personally using 5lb ankle weights, 10 & 15lbs dumbbells, & adjustable weights for my heavy.Cloth-based Resistance Loops Beachbody or similar off amazon
*recommend purchasing the Beachbody loops with VIP access unless after November 19, 2021, after which you can get access to the workout via a BOD membership “workouts only” option & grab the resistance loops however you want. I do not own either as time of writing this post, but will purchase the beachobdy brand when I decide to do 645. I bought the 645 “Too Tired Too Sore bundle when I renewed my BOD membership in October 2021. Excited to do 645 in 2022 (currently doing LIIFT 4 and will do JOB 1 in December 2021!).
Additional Supplements I Will Use because I hate muscles soreness and being tired and being constipated:
Shakeology: Vegan Cookies and Creamy, Vanilla Whey, and Chocolate Vegan are my go tos
Energize (pre-workout): Mixed Berry or if I’m crazy mixed berry 50% and lemon 50%.
Recover (post-workout protein): Chocolate Whey, blended with frozen cherries if I’m feeling spicy.
Get the all in the bundles section for the best price (equipment/VIP access is free with bundles)
Want to learn more? Here are all the details:
78+ workouts (each different, so you don’t get bored)
13 Week, 6 Days/Wk Workout Calendar to x off each workout on so you don’t lose track
45-50 minute total body workouts: strength training (4), cardio (1), mobility (1) + active warm ups in all of them
Equipment: cloth resistance bands + dumbbells
Great For: People who want to feel like the athlete they are, weight loss, folks who don’t have newborns and can spare 10-15 more minutes, people who want to level-up and be a part of something really cool.
*located in the start here section
Ok Lauren, this sounds cool, but what is your review on 645?
I did a full on podcast about my review half way through the program, it contains tips to make doing the program EVEN EASIER for you.
Listen Here:
OR grab on your favorite podcast platform:
Gosh, ya’ll I hate to admit this, but I haven’t done it yet. (this was absolutely true when I first wrote this blog post, but as I’m updating it in September of 2022, I am ALMOST done with the program!).
I am leaving the rest of the original text because I think it’s REALLY important to know that it’s okay to not get to a new program launch THE MINUTE it comes out. Sometimes, it just doesn’t work and that is okay. You can do it LEGIT ANYTIME and some programs are better for different seasons.
From the original blog post 7/20/21:
This summer has been crazy and I’m trying to finish 30 day breakaway, while catching up on virtual summit videos, writing blog posts, and publishing my third book.
While those are all total BS excuses, the biggest thing is just that I’ve been focusing on finishing 30 Day Breakaway before I try anything else.
I’ll totally update this when I do try it, but thought putting off writing this blog post was rude for the people who wanted to get their hands on it.
To make up for it, here’s some details on the $45 you can get from completing 645 here. They also talk about it in the promo video.
watch the 645 workout program promo video
testamonials/results
Here’s the deal about results: they’re shiny, but they’re not the end all be all. You may get them in 13 weeks, it may take longer. What is important is the discipline you build that will literally change every aspect of your life, not just how you look.
I will, however, definitely recommend logging and tracking all your details in the Beachbody on-demand app as I find that it can be helpful to see progress over time and having all my progress photos in one place is super helpful on a journey.
*if you suffer from an eating disorder, please only track under the guidance of a healthcare professional as I have recently read from others’ experiences, that tracking can be triggering.
*workout is under “start here” section (main page)
ready to do the whole workout program: 645?
Have you tried the 645 Sample Workout and you’re ready to do the whole program? I get it girl, I cannot wait to do it too (looking like Winter/Spring 2022, but a ton of girls in The Girl Squad are doing it now!).
Here are your options:
I personally use the Fit Kit Bundle for every program I do.
If you already have Beachbody on Demand:
645 Accessories Bundle (Cloth Resistance Loops + VIP access)
*if it is after November 19th, 2021 you can access 645 by getting the “workouts only option” here. Prior to Nov 19, 2021, if you purchase “workouts only” you will have to buy separate access to the 645 VIP program for $50 (total $150, which makes the bundles above a significantly better deal).
*does not include the 645 vip program until November 19, 2021
don't forget to request access to…
it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
*if you’ve requested access but haven’t been approved yet, it’s likely because your account is not yet attached to lauren or marcie’s click here for instructions.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist & Certified Athletic Trainer, Online Fit Coach, Self-Published Author & Military Wife who has been trying to run away to the circus since 2012 & does aerial in between her home workouts.
She is obsessed with sharing her journey, adventures & knowledge so that you know that literally, ANYTHING is possible with a little bit of Google & a WHOLE lot of courage.
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