Amoila Cesar is the man behind Beachbody On Demand’s ‘645’ home workout programme – featuring this full-body session and others like it.
Six days a week, 45 minutes a day, combining strength, cardio and mobility, 645 is all about optimising performance and fast-tracking results, without burning out or overtraining.
“Every workout should leave you feeling challenged, strong and energised – not sore and spent,” says Cesar. “That’s the true barometer of whether or not a training session was effective.
“And unless you’re a powerlifter or physique athlete, you’ll likely benefit most from workouts packed with functional exercises that build real-world strength that extends beyond the gym.
“After all, that’s the ultimate goal: to build a lean, defined body that both turns heads and optimises your performance in everyday life.”
Workout Instructions:
- Warm up with one set each of exercises 1 and 2.
- Perform exercises 3a, 3b, and 3c as a tri-set (back-to-back without rest). Repeat 3 times in total, resting 45 seconds between rounds.
- Perform exercises 4a and 4b as a superset (back-to-back without rest). Repeat 3 times in total, resting 45 seconds between rounds.
- Perform 3 sets of exercise 5, resting 15 seconds between them.
- Cool down with 1 set of exercise 6.
1. Thread the Needle
Reps: 1 to 2 mins
Rest: As needed
Sets: 1
- Start in a tabletop position with your hands below your shoulders, your knees below your hips, and your toes pointed (tops of your feet facing down).
- Push your hips back until your glutes are on your heels, and then walk your hands forward into child’s pose (try to touch your forehead to the floor).
- Thread your left arm under your body to your right, pressing your right shoulder into the floor until you feel a stretch.
- Hold, then return to child’s pose with both arms forward.
- Repeat with your left arm, threading it under your body to your right.
- Continue alternating sides.
2. Crab Reach
Reps: 1 to 2 mins
Rest: As needed
Sets: 1
- Sit on the floor with your knees bent, feet flat, and hands on the floor behind you. This is the starting position.
- Simultaneously raise your hips and lift your left arm, rotating your torso so that your arms form a straight line pointed toward the ceiling.
- Reverse the movement to return to the start.
- Repeat, this time lifting your right arm and rotating to your right.
- Continue alternating sides.
3a. Single-Leg Romanian Deadlift with Row
Reps: 10 per side
Rest: Straight to 3b
- Stand tall holding a dumbbell in your right hand at arm’s length by your side.
- Lift your right foot off the ground slightly behind you. This is the starting position.
- Keeping your core engaged and back flat, push your hips back and lower the dumbbell to mid-shin level as you raise your right leg straight behind.
- Keeping your elbow tucked, row the weight to the side of your body.
- Pause, then lower the weight and return to the starting position.
- Do all your reps, switch sides, and repeat.
3b. Torque Press
Reps: 10 per side
Rest: Straight to 3c
- Assume a half kneeling position with both knees bent 90 degrees (left leg forward), holding a dumbbell in your right hand in the racked position (elbow tucked, palm facing in). Allow your left arm to hang by your side. This is the starting position.
- Keeping your core engaged and back flat, rotate to the right and press the weight overhead as you rotate your palm away from you. (You can raise your left arm out to your side for balance.)
- Pause, then reverse the movement to return to the starting position.
- Do all your reps, then switch sides.
3c. Split-Stance Wood Chop
Reps: 10 per side
Rest: 45 secs, then repeat 3a
Sets: 3
- Assume a split stance with your left leg forward, holding a dumbbell in both hands by your right shoulder. This is the starting position.
- Keeping your core engaged and back flat, allow your torso to rotate slightly as you draw the dumbbell down and across your body to your left hip.
- Pause, then reverse the movement to return to the starting position.
- Do all your reps, switch sides and repeat.
4a. Tuck Jump
Reps: 20
Rest: Straight to 4b
- Start in an athletic stance (feet hip to shoulder-width apart, hips back, knees bent slightly) with your elbows bent and hands in front of your chest (palms down).
- Drop your hips briefly and then jump up explosively, lifting your knees and taping them with your hands in the air.
- Land softly and return to the starting position.
4b. Lateral Bound
Reps: 20
Rest: 45 secs, then repeat 4a
Sets: 3
- From a standing position, shift your weight onto your right leg, bending your right knee slightly and raising your left foot off the floor behind you.
- Push off explosively with your right leg, bounding sideways to your left.
- Land softly on your left leg, allowing your right leg to cross behind you and your arms to swing across your body in the same direction.
- Pause, then repeat in the other direction, pushing off with your left leg and landing on your right.
- Continue jumping back and forth.
5. Kick-Through
Reps: 20
Rest: 15 secs
Sets: 3
- Assume a bear crawl position with your arms straight, hands below your shoulders, and knees bent 90 degrees below your hips (only your hands and toes should touch the floor).
- Keeping your back flat, core engaged, and right hand on the floor, lift your left arm and right leg and rotate to your left, pivoting on your left foot as you thread your right leg beneath you and extend it straight (don’t allow it to touch the floor).
- Reverse the movement to return to the starting position.
- Repeat in the opposite direction, lifting your right hand and left leg, and pivoting on your right foot as you thread your left leg through.
- Continue alternating.
6. Pigeon on the Ledge
Reps: 30 secs to 1 min per side
Rest: As needed
Sets: 1
- Assume a plank position with your hands under your shoulders and your body straight from head to heels.
- Bend your right knee and draw it forward, placing it on the floor below your chest with your lower leg pointing to your left.
- Carefully lift your arms and overlap them across your chest.
- Lower or raise your torso and hips until you feel a deep stretch in your right buttock and outer thigh.
- Hold for time, then repeat with your opposite leg.
Model: @amoila_cesar | Photography: beachbodyondemand.com
