Commitment is the key to success. Lock in, and get to work 6 days a week, 45 minutes a day, to reach your peak in 13 weeks. 645 combines strength training, cardio, and an active warm-up that will leave you feeling strong and energized. With next-level coaching cues, and a focus on fundamental, powerful moves, Super Trainer Amoila Cesar can help get your body ready to take on everything.

Each week features 4 full-body strength workouts, 1 mobility workout, and 1 cardio workout, all with a 10-minute active warm-up that will prepare your body for the work to come. The 13 weeks are broken into 4 stages: The first three are 4 weeks each, while week 13 is a Performance Week where you’ll reach your peak. In each stage, the moves, intensity, and volume change weekly and end with a Deload Week where your intensity stays the same, but with less volume. This is to help with recovery and start the new stage fresh and ready. Amoila's goal is to put you on a straight path to finishing each stage, and the entire program, without crawling across the finish line.

Explore the 645 Get Started Guide, which includes a 13-week calendar to help you keep track of your progress. The Quick Start Nutrition Guide has an overview of our supplements and delicious recipes to get you started with healthy eating. There’s also an overview of Portion Fix and 2B Mindset, two premium nutrition programs that integrate with 645. You’ll need light, medium, and heavy dumbbells, and Power Loops for most workouts. Power Loops are the next generation of resistance band, offering a wider design and grippier texture that helps them stay in place even during the most active moves. There are two Power Loops—grey for lighter resistance and black for heavier resistance. We also recommend a mat for floor work, and a foam roller and pull-up bar or BODi Control Track for select bonus workouts.

Beachbody’s nutrition programs have made it easier for millions of people to eat healthier and make simple lifestyle changes that are easy to stick with. Created by Autumn Calabrese, Portion Fix shows you how eating the right portions helps you reach your goals—no counting calories or eliminating your favorite foods required. With 2B Mindset, creator Ilana Muhlstein, MS, RDN, helps you lose weight happily by focusing on what you can eat, instead of what you can’t. You’ll never feel hungry or deprived. Need help choosing the right nutrition program for you? To find the right program for your lifestyle, visit FindMyProgramTool.com.