Amoila Cesar has cracked the code training professional athletes to get the most out of their workouts without jeopardizing their game-time performance.
His secret? Don’t overtrain. It’s the model for his revolutionary new program: 645.
645 combines strength training, cardio, and mobility work using functional, powerful moves that will target your entire body, and still leave you feeling invigorated, energized, and ready for anything.
For 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. Each workout has 7 moves that will keep you fired up and engaged.
Wednesday is Mobility & Stability, with an emphasis on efficient activation, stretching, and movement. You’ll feel refreshed and ready to get back to the next day’s workout.
Saturday is Cardio 45, a high-energy cardio session that will build multidirectional speed and agility to get your heart pumping and calories burning.
Sunday is your day. Use it to meal prep, relax, and reframe your mind for the week ahead.
In each of the first 3 stages, you’ll gradually change up your reps and weights as you progress to more challenging moves.
On the 4th week of each stage, you’ll decrease the number of sets to limit the volume of work and enhance recovery before the next stage begins.
Remember, the goal is to work your muscles without overtraining them.
Week 13 is your Performance Stage, where you’ll do your final push to finish strong.
Commit to Amoila for 13 weeks, and he’ll help you build a legit fit body without feeling constantly sore and spent.
Preview the program here: https://vimeo.com/535327029
Go here to try the sample workout!
https://vimeo.com/568245408
