Week-13 – Challenge Group Guides

DAY 85: Lower Body Strength

HERE WE GO! Performance Week! Amoila has really put together something amazing that is meant to challenge you to see how fit you are, and how far you’ve come during the course of the program. Keep your Energize close by.

Our six workouts in this final week will follow the same schedule as the previous 12—and stay within 45 minutes each.

The reps will increase. The time with each move will increase. Amoila will bring back the best exercises from the past weeks, and maybe even throw in a few new ones. He’ll still be giving cues, but this is all about helping to push you to empty the tank. This is it. There are no more weeks after this. It may be the hardest of the 13, but I think it’s the best!

Lower Body Strength. Welcome to Performance Week—the final stage of the program, and the toughest one yet. Each workout will challenge your mind and body—and prove just how fit you’ve become.

Let’s go!

DAY 86: Total Body Power

As we get closer to the end of this group and our 13 weeks of 645, I want to say how much you inspire me to do more, research more, motivate more, share more. When I posted those two recipes a couple days ago, I was actually choosing between those and two others, and today I woke up and thought, “Share them all!” So here goes:

Portion Fix Apple Cranberry Coleslaw
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/06/29133602/TMF-EN-Apple_Cranberry_Coleslaw-06.18.20-Recipe-1.pdf

2B Mindset Grilled Fish Tacos with Chipotle Crema
https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2020/07/21103644/TMM-EN-Grilled_Fish_Tacos_Chipotle_Crema-7.27.20-Recipe.pdf

On to the workout. No lie, yesterday was tough! But I know you did your best, and gave Amoila everything. Let’s keep the momentum going! We are pushing hard to finish strong.

Let’s do this. Total Body Power. Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance. Pay attention to the cues for the Dumbbell Swing Lunge—Amoila really wants you to not use your back!

DAY 87: Mobility & Stability

So close! Let’s make the most out of our very last Mobility & Stability. Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow. As we near the end of this incredible commitment to reaching our peak, take a moment and do the Form Check Test to see how far you’ve progressed. You just might surprise yourself!

What I’ve loved about 645 is the intense focus on the 10-minute active warm-up every day, and this Mobility & Stability workout once a week. All the moves, stretches, and breathing exercises are things you can do even when this program is over.

†Results vary based on starting point, effort, and following Beachbody’s exercise and healthy eating plan.

DAY 88: Upper Body Strength

I love this recipe for Strawberry Streusel Blender Muffins! Recipe here: https://bod-cms-assets.prod.cd.beachbodyondemand.com/bod-cms/wp-content/uploads/2021/03/08085908/TMM-EN-Strawberry_Streusel_Blender_Muffins-3.15.21-Recipe.pdf

Three more workouts! You guys are crushing it. I love it. You committed, you showed up, and you’ve done Amoila (and me!) proud.

Let’s get right to it. Upper Body Strength. You’ll feel the burn in your chest, back, shoulders, and arms by the time you finish today’s resistance workout. Go hard, stay strong, and give Amoila everything you’ve got.

DAY 89: Total Body Tempo

Home stretch! The final lap! The last corner! Pick your metaphor because we are reaching the end of this incredible program.

Today is Total Body Tempo. The end of the program is in sight, but you’re not done yet. Today’s workout will put your strength and stamina to the test, so give it everything and hold nothing back. You got this!

DAY 90: Cardio 45

Cardio 45. Congratulations! You’ve made it to the last workout—and Amoila is going to make sure that it’s a sprint to the finish. As you sweat out the final minutes of 645, consider what you’ll do next. Our suggestion: 4 Weeks of THE PREP, which will prepare you for Amoila’s other signature program, 6 Weeks of THE WORK.

A lot of you have reached out with concerns about how to stay on-track after today. While finding and starting a new fitness program is a great next step, staying on top of your nutrition with Portion Fix or 2B Mindset can give you a lifetime of positive change. The Nutrition+ Facebook groups (one for Portion Fix and one for 2B Mindset) are a great place to get ongoing accountability and support, and exclusive fitness content like 630, with an additional six 30-minute workouts from Amoila. You can find the link under program materials for each program— TheMonthlyFix.com and TheMindsetMembership.com. Need help or want to bounce around some ideas for how to keep going? DM me, or reach out to the group!

DAY 91: Rest Day

YOU DID IT!

Read that sentence again, and really absorb it. You joined this group, made a commitment to yourself and each other, and you all did it. TOGETHER.

Yesterday, I talked about the importance of keeping up with your nutrition. The same goes for your Shakeology and Beachbody Performance. They’re the ultimate one-two punch that can set your day on a path to success, and help power your workouts for even greater results.

Now comes the fun part. It’s time to take your AFTER pictures, write down your new measurements, and post those 645 transformation pics. You’ll get a free 645 T-shirt (while supplies last) for submitting to the Beachbody Challenge contest, and you’ll also have a chance to win cash prizes. Go to BeachbodyChallenge.com for details. And remember, if you’re going to post your results on Facebook or Instagram, make sure you tag me and use the hashtag #645.

If you loved this program and are up for the challenge, you can commit to another 13 weeks with Amoila and the gang. Another great option is following 645 with 6 Weeks of THE WORK.

Thank you so much for your time, your commitment, your passion! Hopefully, I’ll see you soon in another group of mine! As always, reach out anytime!

Congrats on Finishing 645!
To access closed captions: click on the “CC” icon in the lower right corner of the video and select “English (United States) CC”

80 Day Obsession | Week 13 | Day 75 | AAA

This is it. PEAK WEEK.

For the next 6 days, we take on a mix of Autumn’s favorite workouts from each phase, starting with AAA. Today, you need weights, Beachbody Resistance Loops and Strength Slides, a mat, and an optional chair for this 53-minute sweat session. I promise you’re going to be absolutely blown away by how much stronger you are. But that’s not an excuse to take it easy. Go heavier. Double up your loops. Up the intensity. You know how to challenge yourself.

Now’s definitely not the time to slack off with your nutrition either. So, wrap up that meal prep if you haven’t already. You don’t want anything standing between you and your 80-day transformation.

80 Day Obsession | Week 13 | Day 76 | Cardio Flow

Here we go…last Cardio Flow of 80 Day Obsession!

We’ve got the same moves, but Autumn is mixing it up again! So really focus on engaging all those muscles and embracing that burn. After you’ve crushed this workout report back: are there any moves that you hated before that you’re digging now?

By the way, how are those goals coming along? Share with the group what they were on Day 1 vs. what they are right now. Have they changed at all? Goal-setting is super important for living a healthier life, so hopefully by now you’ve started thinking about what you want to accomplish next!

80 Day Obsession | Week 13 | Day 77 | Legs

Today’s another throwback…Legs from Phase 1!

Bust out those tracker sheets and compare your weights from today and your first phase of 80 Day Obsession. It’s crazy how much stronger you can get in just 3 months!

3 sets of 10 for 54 minutes. Grab your weights and let’s do this thing! Afterwards, make sure you drink your Recover. Making sure you get adequate protein is super important for rebuilding those muscles and finishing the program strong!

80 Day Obsession | Week 13 | Day 78 | Total Body Core

Who’s amped? It’s the last day of Total Body Core!

It’s the Phase 3 version of this workout, so you’ll need weights, Beachbody Resistance Loops and Strength Slides, a mat, and the optional chair for this 57-minute workout. It’s time to really focus on shredding out that core while getting some last-minute sculpting action for your whole body.

How is everyone feeling? If you decided to do the optional Peak Week Nutrition Plan, it can be tough, but I promise you, it will be worth it. Grab the foam roller if you’re sore and try to get a solid 8 hours of sleep if you can. Every bit of self-care helps this week!

80 Day Obsession | Week 13 | Day 79 | Cardio Core

We’re nearly there, fit fam!

Cardio Core from Phase 2 is up next. This format should be fresh in your mind—41minutes with 30 seconds of moderate intensity cardio followed by 30 seconds of HIIT plus a core move.

Since we’re nearing the finish line, I want you to start thinking about what’s next. After all, living a healthier life doesn’t stop on Day 80. You’ve got to build on the habits you’ve formed over the last 80 days (and trust me you’ve built some good ones!) and set some new goals.

So, what’s next for you? Are you down for another round of 80 Day Obsession? Or are you going to check out one of Autumn’s other programs on Beachbody On Demand? Let me know if you need suggestions and we’ll figure something out together.

80 Day Obsession | Week 13 | Day 80 | Booty

OMG. We did it. Day 80. Can you believe it’s here?!

I want to congratulate everyone on sticking with the group for the full 80 days. I couldn’t be prouder of you. Each one of you is an inspiration and it’s been an honor watching you grow and transform.

You have just one more 60-minute Booty Phase 2 workout. And don’t forget to take your final photos and measurements tomorrow morning! And while you’re at it, please share your photos with the group if you’re comfortable doing that. We all want to celebrate with you!

It’s been a total blast working out with you guys. Thanks for joining! Don’t forget to reach out to me if you want help deciding what to do next.

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