4 days of Strength training, 1 day of Cardio, and 1 day of Mobility/Stability.
The 4th week of each stage reduces volume to help with recovery and preparation for the next stage. 🛠️ Equipment Needed Dumbbells: Light, Medium, and Heavy sets.
Dumbbells + Power Loops (those fabric bands are a game-changer!).
Intermediate to Advanced (but includes modifications). 📝 The 645 Content Guide
Amoila focuses heavily on proper form, tempo, and next-level coaching cues to prevent injury.
Someone who has done LIIFT4 , MBF , or The Prep and wants to take it up a notch without burning out.
645 is a 13-week, 6-day-a-week, 45-minute-a-day functional training program designed to help you reach your peak performance without feeling defeated or overtrained.
"13 weeks. 45 minutes. 6 days a week. That’s all it takes to build a body that’s not just strong, but functional, mobile, and ready for anything. No, it's not another 'trash your body' workout. It's smart, high-energy training!".
4 days of Strength training, 1 day of Cardio, and 1 day of Mobility/Stability.
The 4th week of each stage reduces volume to help with recovery and preparation for the next stage. 🛠️ Equipment Needed Dumbbells: Light, Medium, and Heavy sets.
Dumbbells + Power Loops (those fabric bands are a game-changer!). Beachbody - 645
Intermediate to Advanced (but includes modifications). 📝 The 645 Content Guide
Amoila focuses heavily on proper form, tempo, and next-level coaching cues to prevent injury. 4 days of Strength training, 1 day of
Someone who has done LIIFT4 , MBF , or The Prep and wants to take it up a notch without burning out.
645 is a 13-week, 6-day-a-week, 45-minute-a-day functional training program designed to help you reach your peak performance without feeling defeated or overtrained. Dumbbells + Power Loops (those fabric bands are
"13 weeks. 45 minutes. 6 days a week. That’s all it takes to build a body that’s not just strong, but functional, mobile, and ready for anything. No, it's not another 'trash your body' workout. It's smart, high-energy training!".