645 is one of the newer Beachbody/BODi workout programs, created by Amoila Cesar. It was filmed in 2021 and was one of the first workout programs to be filmed with a cast as the pandemic was easing. There are 8 cast members who rotate in and out of various workouts during the program. This is a 13-week program split into essentially 4 phases. Three of the phases last for four weeks, three "regular" weeks, and one "de-load" week in which you do fewer reps overall, but still use heavy weight. The final week is a performance week in which you do a lot of reps (20) of each move, and go as hard as you can with very little rest between moves. The workouts are a bit longer than what Beachbody has been releasing recently, with each workout lasting 45 minutes. You work out for six days a week (hence the name 645), with four days (M, T, Th, and F) being lifting/resistance days, one day (W) being a recovery workout in which you work on flexibility and mobility, and one day (Sat) doing cardio. Here are my pros and cons:
Pros:
1. The workouts are very structured. In each workout, you do seven exercises doing 2-4 sets of each exercise, depending on whether you are in a de-load week or not. The exercises are split up into blocks. Sometimes the exercises are split 3 in block 1, 1 in block 2, and 3 in block 3. Other times you get 1 in block 1, 2 in block 2, and 4 in block 3. A couple days a week you will have an EMOM block during the workout, which stands for every minute on the minute. In that block you do the same exercise for four sets, doing 10, 15, or 20 reps (depending on what phase and/or week you are in). When you finish the set, you get to rest until the next minute starts. So, if it took 10 seconds to get through the reps, you get a 50-second break. If it takes 45 seconds to do the reps you get a 15-second break. Otherwise, between each move in the regular blocks you get at least a 14-second transition (sometimes more if Amoila is talking a lot) and between each block, you get a longer break (usually 45 or 50 seconds).
2. This is something that could be a pro or a con, depending on your preference. However, this workout program focuses on functional moves as opposed to "show" muscles. Amoila really hammers the concept of movement and how having strong and stable hips, shoulders, and back will help in all aspects of your life, especially as you age. So, most of the exercises are focused on those muscles. That is not to say that you do not work your biceps, triceps, and abs, because you do, but the focus of the workouts is not on those muscles.
3. The cast includes people of varying fitness levels. Of the 8 person cast, there are two modifiers who look like normal people, and then there are also people who are clearly in the fitness industry and/or are models in great shape. The cast definitely seems to have fun with each other and there is a lot of banter (which some people may not like). Even people who are in great shape struggle with some of the moves at times, so it is a challenging workout no matter what your fitness level is. Fun fact, one of the cast members is an actress who was a supporting character in the movie Stick It, which starred Jeff Bridges and FBI's Missy Peregrym.
4. Closely tied to point 3, it is good for people of all fitness levels and experience. You can do this workout as a beginner someone who is out of shape or someone who is in very good shape. It is a good program to use to work your way up to Amoila's harder programs like 4 weeks of the prep and 6 weeks of the work (in which all of the exercises are similar to the week 13 exercises in this program).
5. It is a real-time workout, meaning that every workout is at least a little bit different and you are doing a new workout each day, as opposed to doing the same workout multiple times. Of course, some of the workouts do use the same moves, (e.g. week 1 and week 3 have the same exercises in each workout as do weeks 2 and 4), but it is not like doing the same P90X legs and back each week for 9 weeks.
CONS:
There are really no big cons or negatives to the program. But, there are a few things to keep in mind.
1. You have to have a BODi streaming membership. Gone are the days of getting the workouts on DVDs so you have to pay the $120 a year membership. But, you also get access to all of the other Beachbody programs as well, so your money goes a long way. Much farther than paying $120 for a single program. It also makes real-time workouts possible.
2. You do need a good selection of free weights. This is not a bodyweight-only program and you cannot really substitute the resistance moves for bands. It is also better if you have a workout area with tall ceilings because there are some clean and jerk moves that will have you explosively bringing weight over your head and if you have low ceilings you will hit it (unless you are very short).
3. As I said above, the workouts are longer. As many Beachbody programs have transitioned to 30-minute or shorter programs, this one does require a larger time commitment.
4. It does not have as much traditional cardio as other programs. This just has the single cardio-focused workout each week, but there are definitely times in which you are still getting a cardio workout because the transitions are going fast (this is mostly in Phase 3 and the performance week).
Overall, it is a good program and can be done by nearly everyone. You do have to have a baseline fitness level (if you cannot do a push-up on your knees then you would have to go with a less intense program and work your way up to this), but you do not have to be in great shape to do this program. Amoila breaks down every move before you do it, and you can always see what the modifier is doing and follow along with that person if you need to.
No comments:
Post a Comment