![]() ![]() Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning. You’ll calm your mind, enhance your recovery and be ready for the next day’s workout.Īs Amoila likes to say, “You can’t have true strength and power without mobility.” Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. Each workout has 7 moves that will keep you fired up and engaged. This personal training aspect makes it feel like you’re right there with him in his gym.įor 4 days a week, you’ll focus on strength training, power, and hypertrophy, switching from heavier weights with low reps to lighter weights with higher reps. “The better your form, the better your results,” he says. Week 13 is the Performance Week and 4th stage, where you’ll go all out and finish strong.Īmoila keeps things upbeat, positive, and informative, especially when it comes to showing you the proper way to execute a move. The last week of each of the first 3 stages is a deload, where you’ll decrease the reps and increase the weight to help your body recover faster and get you better prepared for the next stage. ![]() It’s broken into 4 stages, where Amoila gradually changes up the reps and weights as you progress to more challenging moves, so you’re always in max-conditioning mode. You’ll build strength and power as you hit major muscle groups, and increase your range of motion and overall fitness.Ħ45 follows the same schedule every week for all 78 workouts. Give Amoila 13 weeks, focus on form, and bring the intensity for a striking, total-body transformation.Ĭreated by BODi Super Trainer Amoila Cesar, 645 is a total-body strength training, sweat-drenching cardio, and mobility program that will help you reach your peak in 13 weeks. Training that respects your body and well-being. This is the commitment that changes everything. ![]() His positive, motivational style keeps you in the peak performance zone, and makes every workout the most effective 45 minutes of your day, using just dumbbells and Power Loops. With his next-level coaching cues, Amoila makes it easy for you to unlock the right way to do every move, so you stay fully engaged and working, without struggling to follow along. “It takes commitment.”Ħ45 is 6 days per week, 45 minutes a day, for 13 weeks, of functional resistance training, calorie-blasting cardio, and restorative mobility workouts that target your entire body and leave you feeling invigorated and energized - not defeated or spent. “Getting dramatic, visible results takes more than just the weights in your hands,” he says. There’s one game-changing secret he always shares with them: Super Trainer Amoila Cesar has trained pro athletes to get in the best shape of their lives. ![]()
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