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Add To my ShowsOverview: THE COMMITMENT THAT CHANGES EVERYTHING: Training that respects the body. Strength. Power. Visible results. 6 days a week, 45 mins a day to reach your peak in 13 weeks.
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Last Updated: 2022-07-21 14:37:33
Episodes
| Season | Episode | Name | Aired | Runtime | Overview | Watched |
|---|---|---|---|---|---|---|
| 1 | 1 | Week 1: Lower Body Strength Details | 2021-07-19 | 47 mins | Welcome to day one of your transformation. Trisets and targeted EMOM (every minute on the minute) training will make sure you feel the burn from head to toe—especially in your legs. | Mark as Watched |
| 1 | 2 | Week 1: Total Body Power Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 1 | 3 | Week 1: Mobility & Stability Details | 2021-07-19 | 46 mins | Calm your mind , increase joint stability, and enhance your recovery with breathing, stretching, and mobility drills. | Mark as Watched |
| 1 | 4 | Week 1: Upper Body Strength Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 1 | 5 | Week 1: Total Body Tempo Details | 2021-07-19 | 46 mins | In this comprehensive workout, you'll focus on the eccentric (lowering) phase of most exercises to enhance a key muscle growth stimulus: time under tension. | Mark as Watched |
| 1 | 6 | Week 1: Cardio 45 Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 1 | 7 | Week 2: Lower Body Strength Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 1 | 8 | Week 2: Total Body Power Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 1 | 9 | Week 2: Mobility & Stability Details | 2021-07-19 | 45 mins | Rejuvenate tired muscles and ease tension especially for your hips and hamstrings with stretching and restorative breathwork. | Mark as Watched |
| 1 | 10 | Week 2: Upper Body Strength Details | 2021-07-19 | 46 mins | Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt upper-body muscle while building strength all over. | Mark as Watched |
| 1 | 11 | Week 2: Total Body Tempo Details | 2021-07-19 | 46 mins | Focusing on the negative (i.e., the lowering phase of each rep) can amplify your gains. So can holding still. Follow Amoila's lead to optimize your results with both eccentric and isometric training focusing on your shoulders. | Mark as Watched |
| 1 | 12 | Week 2: Cardio 45 Details | 2021-07-19 | 45 mins | This cardio-focused sweat session will have your heart pounding and legs quaking. Commit to the intensity to make every rep count. | Mark as Watched |
| 1 | 13 | Week 3: Lower Body Strength Details | 2021-07-19 | 45 mins | The exercises are similar to those in week one, but you'll be doing fewer reps per set. Lift heavier and give Amoila everything you've got. | Mark as Watched |
| 1 | 14 | Week 3: Total Body Power Details | 2021-07-19 | 45 mins | Form is everything—especially when you're doing explosive moves like the ones in this workout. Maintain your focus to maximize your gains. | Mark as Watched |
| 1 | 15 | Week 3: Mobility & Stability Details | 2021-07-19 | 45 mins | To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both. | Mark as Watched |
| 1 | 16 | Week 3: Upper Body Strength Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 1 | 17 | Week 3: Total Body Tempo Details | 2021-07-19 | 45 mins | Shifting your focus from the concentric (lifting) to the eccentric (lowering) phase of each rep provides a fresh challenge—and a powerful stimulus for growth. | Mark as Watched |
| 1 | 18 | Week 3: Cardio 45 Details | 2021-07-19 | 45 mins | Today's workout will leave you sweaty, breathless, and feeling energized, which is the true test of an effective training session. | Mark as Watched |
| 1 | 19 | Week 4: Lower Body Strength Details | 2021-07-19 | 45 mins | It's the final week of stage one, and you'll be doing two sets per exercise instead of three. The goal: to maintain your gains while enhancing your recovery so you can crush stage two. | Mark as Watched |
| 1 | 20 | Week 4: Total Body Power Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 1 | 21 | Week 4: Mobility & Stability Details | 2021-07-19 | 45 mins | You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension with hip focus and enhance your mobility so you can keep performing at your peak. | Mark as Watched |
| 1 | 22 | Week 4: Upper Body Strength Details | 2021-07-19 | 45 mins | Shift your focus to your upper half to build balanced strength and a leaner, more defined body overall. | Mark as Watched |
| 1 | 23 | Week 4: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 1 | 24 | Week 4: Cardio 45 Details | 2021-07-19 | 45 mins | Close out stage one with a total-body sweat storm that will leave you pumped and prepared for stage two. | Mark as Watched |
| 2 | 1 | Week 5: Lower Body Strength Details | 2021-07-19 | 45 mins | Welcome to leg day—and the start of stage two. Stay with Amoila as he dials-up the intensity and switches up the exercises to accelerate your results. | Mark as Watched |
| 2 | 2 | Week 5: Total Body Power Details | 2021-07-19 | 45 mins | Each rep is an opportunity become stronger, fitter, and more powerful, so remain focused and make every one count. | Mark as Watched |
| 2 | 3 | Week 5: Mobility & Stability Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 4 | Week 5: Upper Body Strength Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 5 | Week 5: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 6 | Week 5: Cardio 45 Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 7 | Week 6: Lower Body Strength Details | 2021-07-19 | 45 mins | You're nearly halfway through the program, and your hard work is paying off in greater strength, more energy, and a slimmer profile. Maintain your momentum to continue your transformation. You got this! | Mark as Watched |
| 2 | 8 | Week 6: Total Body Power Details | 2021-07-19 | 45 mins | The routine hasn't changed, but the moves have. Focus on your form as you thrust, kick, twist, and swing your way through this total-body burnout. | Mark as Watched |
| 2 | 9 | Week 6: Mobility & Stability Details | 2021-07-19 | 45 mins | It's time to give your muscles some TLC and your mobility some attention. These sessions are key to maintaining a high level of performance, so stay focused and stretch with purpose. | Mark as Watched |
| 2 | 10 | Week 6: Upper Body Strength Details | 2021-07-19 | 45 mins | Today's workout might emphasize your back and arms, but you'll also feel it in your legs and core. Keep your movements controlled and your form on point to lock in your gains. | Mark as Watched |
| 2 | 11 | Week 6: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 12 | Week 6: Cardio 45 Details | 2021-07-19 | 45 mins | Amoila boosts the burn with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away. | Mark as Watched |
| 2 | 13 | Week 7: Lower Body Strength Details | 2021-07-19 | 45 mins | The exercises are similar to those in week five, but you'll be doing fewer reps per set. Lift heavier and give Amoila everything you've got. | Mark as Watched |
| 2 | 14 | Week 7: Total Body Power Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 15 | Week 7: Mobility & Stability Details | 2021-07-19 | 45 mins | Follow Amoila's lead to enhance blood flow, calm your mind, and rejuvenate tired muscles. | Mark as Watched |
| 2 | 16 | Week 7: Upper Body Strength Details | 2021-07-19 | 45 mins | You'll feel the burn all over in this 45-minute strength session, but triceps-focused EMOM training will help you sculpt eye-popping arms. | Mark as Watched |
| 2 | 17 | Week 7: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 18 | Week 7: Cardio 45 Details | 2021-07-19 | 45 mins | This workout is tough—but so are you. Find your focus, press play, and prepare to sweat. It's go time. | Mark as Watched |
| 2 | 19 | Week 8: Lower Body Strength Details | 2021-07-19 | 45 mins | It's the final week of stage two, and you'll be doing two sets per exercise instead of three. The goal: to maintain your gains while enhancing your recovery so you can crush stage three. | Mark as Watched |
| 2 | 20 | Week 8: Total Body Power Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 21 | Week 8: Mobility & Stability Details | 2021-07-19 | 45 mins | To keep training at your peak, you need to prioritize your recovery and mobility. This stretching session will help you do both, ending with breathwork at the end. | Mark as Watched |
| 2 | 22 | Week 8: Upper Body Strength Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 2 | 23 | Week 8: Total Body Tempo Details | 2021-07-19 | 45 mins | In this comprehensive workout, you'll focus on the eccentric phase of most exercises to enhance a key muscle growth stimulus: time under tension. | Mark as Watched |
| 2 | 24 | Week 8: Cardio 45 Details | 2021-07-19 | 45 mins | Close out stage two with a total-body sweat storm that will leave you pumped and prepared for stage three. | Mark as Watched |
| 3 | 1 | Week 9: Lower Body Strength Details | 2021-07-19 | 45 mins | Welcome to leg day—and the start of stage three. Keep up with Amoila as he dials-up the intensity and switches up the exercises for even greater gains. | Mark as Watched |
| 3 | 2 | Week 9: Total Body Power Details | 2021-07-19 | 45 mins | Form is everything—especially when you're doing explosive exercises like the ones in this workout. Maintain your focus to maximize your results. | Mark as Watched |
| 3 | 3 | Week 9: Mobility & Stability Details | 2021-07-19 | 45 mins | Calm your mind, increase joint stability, and enhance your recovery and performance with breathing, stretching, and mobility drills. | Mark as Watched |
| 3 | 4 | Week 9: Upper Body Strength Details | 2021-07-19 | 45 mins | Full-body weightlifting and back- and arms-focused EMOM training will help you sculpt your top half while building strength all over. | Mark as Watched |
| 3 | 5 | Week 9: Total Body Tempo Details | 2021-07-19 | 45 mins | Shifting your focus from the concentric to the eccentric phase of each rep provides a fresh challenge—and a powerful stimulus for growth. | Mark as Watched |
| 3 | 6 | Week 9: Cardio 45 Details | 2021-07-19 | 45 mins | Amoila dials-up the intensity with new cardio exercises that will leave you dripping in sweat. Go hard, maintain good form, and watch the pounds melt away. | Mark as Watched |
| 3 | 7 | Week 10: Lower Body Strength Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 3 | 8 | Week 10: Total Body Power Details | 2021-07-19 | 46 mins | Each rep is an opportunity become stronger, fitter, and more powerful, so stay focused and make every one count. | Mark as Watched |
| 3 | 9 | Week 10: Mobility & Stability Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 3 | 10 | Week 10: Upper Body Strength Details | 2021-07-19 | 46 mins | Mark as Watched | |
| 3 | 11 | Week 10: Total Body Tempo Details | 2021-07-19 | 45 mins | Squat, press, carry, and fly your way to a stronger body with eccentric training. Follow Amoila's lead to squeeze the most out of every rep. | Mark as Watched |
| 3 | 12 | Week 10: Cardio 45 Details | 2021-07-19 | 46 mins | Today's workout will leave your sweaty, breathless, and feeling energized, which is the true test of an effective training session. | Mark as Watched |
| 3 | 13 | Week 11: Lower Body Strength Details | 2021-07-19 | 45 mins | Trisets and targeted EMOM training will make sure you feel the burn from head to toe—especially in your legs. | Mark as Watched |
| 3 | 14 | Week 11: Total Body Power Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 3 | 15 | Week 11: Mobility & Stability Details | 2021-07-19 | 45 mins | You can't optimize your training without prioritizing your recovery. Follow Amoila's lead to ease muscle tension and enhance your mobility so you can keep performing at your peak. | Mark as Watched |
| 3 | 16 | Week 11: Upper Body Strength Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 3 | 17 | Week 11: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 3 | 18 | Week 11: Cardio 45 Details | 2021-07-19 | 45 mins | This cardio-focused sweat session will leave your heart pounding and legs quaking. Commit to the intensity to make every rep count. | Mark as Watched |
| 3 | 19 | Week 12: Lower Body Strength Details | 2021-07-19 | 45 mins | Everyone loves leg day—especially when Amoila is in charge. This week, you'll dial back your training volume in preparation for the final stage of the program: Performance Week. | Mark as Watched |
| 3 | 20 | Week 12: Total Body Power Details | 2021-07-19 | 46 mins | Thrust, kick, hop, and bound your way to a more agile, athletic body with moves that build explosive power while incinerating fat. | Mark as Watched |
| 3 | 21 | Week 12: Mobility & Stability Details | 2021-07-19 | 46 mins | Enhance your gains and ease tension throughout your body with dynamic stretching and restorative breathwork. | Mark as Watched |
| 3 | 22 | Week 12: Upper Body Strength Details | 2021-07-19 | 45 mins | Shift the focus to your upper half to build balanced strength and a leaner, more defined body overall. | Mark as Watched |
| 3 | 23 | Week 12: Total Body Tempo Details | 2021-07-19 | 45 mins | Mark as Watched | |
| 3 | 24 | Week 12: Cardio 45 Details | 2021-07-19 | 46 mins | You've reached the final 45 minutes of stage three—and Amoila is going to make sure that every single one is filled with sweat. Rest up tomorrow—Performance Week begins on Monday. | Mark as Watched |
| 4 | 1 | Week 13: Lower Body Strength Details | 2021-07-19 | 45 mins | 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. | Mark as Watched |
| 4 | 1 | Week 13: Lower Body Strength Details | 2021-07-19 | 45 mins | 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. | Mark as Watched |
| 4 | 2 | Week 13: Total Body Power Details | 2021-07-19 | 45 mins | Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance. | Mark as Watched |
| 4 | 2 | Week 13: Total Body Power Details | 2021-07-19 | 45 mins | Explosive combo moves and plenty of core work will provide a total-body burn as you build power and muscular endurance. | Mark as Watched |
| 4 | 3 | Week 13: Mobility & Stability Details | 2021-07-19 | 45 mins | Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow. | Mark as Watched |
| 4 | 4 | Week 13: Upper Body Strength Details | 2021-07-19 | 45 mins | 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. | Mark as Watched |
| 4 | 3 | Week 13: Mobility & Stability Details | 2021-07-19 | 45 mins | Stretch out tired muscles as you relax your mind with focused breathwork. Prioritizing recovery today will help you go hard tomorrow. | Mark as Watched |
| 4 | 5 | Week 13: Total Body Tempo Details | 2021-07-19 | 45 mins | 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 dig deep and hold nothing back. You got this! | Mark as Watched |
| 4 | 6 | Week 13: Cardio 45 Details | 2021-07-19 | 45 mins | 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. | Mark as Watched |
| 4 | 6 | Week 13: Cardio 45 Details | 2021-07-19 | 45 mins | 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. | Mark as Watched |
| 5 | 1 | Strength Express: EMOM: Chest/Triceps Details | 2021-07-19 | 13 mins | Target your upper body with four exercises that will set your chest and tris on fire. | Mark as Watched |
| 5 | 1 | Strength Express: EMOM: Chest/Triceps Details | 2021-07-19 | 13 mins | Target your upper body with four exercises that will set your chest and tris on fire. | Mark as Watched |
| 5 | 2 | Strength Express: EMOM: Back/Biceps Details | 2021-07-19 | 13 mins | This short, intense EMOM workout proves that you can torch fat and sculpt head-turning muscle in less than 15 minutes. | Mark as Watched |
| 5 | 2 | Strength Express: EMOM: Back/Biceps Details | 2021-07-19 | 13 mins | This short, intense EMOM workout proves that you can torch fat and sculpt head-turning muscle in less than 15 minutes. | Mark as Watched |
| 5 | 3 | Strength Express: EMOM: Glute/Legs Details | 2021-07-19 | 13 mins | Tighten your booty and sculpt your legs with this high-intensity, lower-body resistance workout. | Mark as Watched |
| 5 | 4 | Strength Express: EMOM: Core Details | 2021-07-19 | 12 mins | The four exercises in this intense core workout will help you sculpt a more chiseled middle in just 12 minutes. | Mark as Watched |
| 5 | 3 | Strength Express: EMOM: Glute/Legs Details | 2021-07-19 | 13 mins | Tighten your booty and sculpt your legs with this high-intensity, lower-body resistance workout. | Mark as Watched |
| 5 | 5 | Cardio 15 Details | 2021-07-19 | 16 mins | Crank up your calorie burn in just 15 minutes with a handful of Amoila's favorite moves for incinerating fat. | Mark as Watched |
| 5 | 5 | Cardio 15 Details | 2021-07-19 | 16 mins | Crank up your calorie burn in just 15 minutes with a handful of Amoila's favorite moves for incinerating fat. | Mark as Watched |
| 5 | 6 | Pull Up Challenge Details | 2021-07-19 | 10 mins | Your goal is to complete 50 pull-ups. You can take breaks, but be warned: When you're not on the bar, you'll be on the floor banging out push-ups. | Mark as Watched |
| 5 | 7 | Mobility & Recovery: Corrective: Shoulders Details | 2021-07-19 | 15 mins | Release tension and boost mobility throughout your chest and arms using a foam roller to unlock greater performance and reduce your risk of injury. | Mark as Watched |
| 5 | 8 | Mobility & Recovery: Corrective: Hips Details | 2021-07-19 | 19 mins | Press play on this corrective workout to optimize your mobility in these key joints and help ease movement dysfunctions revealed by the form check test. | Mark as Watched |
| 5 | 9 | Mobility & Recovery: Corrective: Ankles Details | 2021-07-19 | 23 mins | The exercises in this "prehab" session will help ensure that you're never held back by tight ankles. | Mark as Watched |
| 5 | 10 | Mobility & Recovery: Upper Body Foam Rolling Details | 2021-07-19 | 11 mins | Help reduce tension and increase blood flow throughout your upper body with this quick recovery session. | Mark as Watched |
| 5 | 11 | Mobility & Recovery: Lower Body Foam Rolling Details | 2021-07-19 | 20 mins | Give your legs some extra TLC with foam-rolling exercises designed to help soothe tired muscles and enhance your body's natural repair and recovery processes. | Mark as Watched |
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