645

Episode 2

Week 1: Total Body Power

Stage 1, Week 1. A total body power workout combining explosive movements and strength work in the 645 format: activation warm-up, effort work, and recovery cooldown.

Episode 3

Week 1: Mobility & Stability

Stage 1, Week 1. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 4

Week 1: Upper Body Strength

Stage 1, Week 1. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 5

Week 1: Total Body Tempo

Stage 1, Week 1. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 6

Week 1: Cardio 45

Stage 1, Week 1. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 7

Week 2: Lower Body Strength

Stage 1, Week 2. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 8

Week 2: Total Body Power

Stage 1, Week 2. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 9

Week 2: Mobility & Stability

Stage 1, Week 2. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 10

Week 2: Upper Body Strength

Stage 1, Week 2. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 11

Week 2: Total Body Tempo

Stage 1, Week 2. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 12

Week 2: Cardio 45

Stage 1, Week 2. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 13

Week 3: Lower Body Strength

Stage 1, Week 3. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 14

Week 3: Total Body Power

Stage 1, Week 3. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 15

Week 3: Mobility & Stability

Stage 1, Week 3. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 16

Week 3: Upper Body Strength

Stage 1, Week 3. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 17

Week 3: Total Body Tempo

Stage 1, Week 3. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 18

Week 3: Cardio 45

Stage 1, Week 3. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown.

Episode 19

Week 4: Lower Body Strength

Stage 1, Week 4. A full-body strength workout with the emphasis on the lower half. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.

Episode 20

Week 4: Total Body Power

Stage 1, Week 4. Power-focused total-body moves targeting major muscle groups. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.

Episode 21

Week 4: Mobility & Stability

Stage 1, Week 4. Breathing, stretching, and mobility drills intended to support recovery and performance. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.

Episode 22

Week 4: Upper Body Strength

Stage 1, Week 4. A full-body strength workout emphasizing chest, back, arms, and shoulders. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.

Episode 23

Week 4: Total Body Tempo

Stage 1, Week 4. Tempo-based total-body work following the coach's pace through each move. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.

Episode 24

Week 4: Cardio 45

Stage 1, Week 4. Multidirectional speed and agility work designed to raise heart rate and burn calories. The program format is 45 minutes from activation warm-up through effort work and recovery cooldown. This is a Deload Week: the program keeps intensity up while reducing volume to support recovery before the next stage.