Core de Force REVIEW – Day 17 – MMA Power + Core Kinetics

Deja Vu. I feel like this just happened two sessions ago. Oh wait, IT DID.

Since I hate doing the workout and then the 15 min core session back to back, I did the workout first, spent a couple hours with Baby Breaking, and did the core stuff when he took his early afternoon nap. My sidekicks probably had their best session, as did my roundhouse kicks. My body is not only becoming more flexible, I think the muscle memory of the move (since you do kicks A LOT) is taking hold. Overall, in terms of the 47 minute workouts, this is probably my favorite. I don’t loathe it.

I also spent the morning drawing a sample from my Old Ale (needs another week of fermenting/conditioning with the spices), and finding out how much of the spice extract to put into the beer.

Beyond that – not a ton going on. Will need to food shop later on and do some meal prep for the upcoming week. I did make a pretty gnarly pot of chicken soup this AM that I’ll graze on all day. In addition to the chicken bone broth I like to use as the base, I also had some smoked turkey bone broth that I threw into the mix as well. Added some nice depth of flavor to the broth. YUM!

Move of the day: Jab, cross, slip back, cross, roll back

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Core de Force REVIEW – Day 16 – Dynamic Strength + 5 min Core on the Floor

Hooray – new workout today. Well, kind of. I still need to do Dynamic Strength, but then I get to torture myself for 5 minutes with a new core routine. Since its only 5 minutes, I’ll just do the workouts consecutively, and be done with it.

Imagine my surprise when I didn’t hate 5 minute core on the floor. Granted – it’s a core workout, and by design I’m built to loathe it. However, it went fast, and it spent a majority of its time in the plank position (which I don’t mind a ton). I’m not about to say, “…HOORAY, CAN’T WAIT FOR CORE ON THE FLOOR…,” but, I won’t dread it AS MUCH as Core Kinetics.

Did you know that Costco sells frozen avocado cubes now? That is a huge smoothie upgrade? I’m a big fan of avocados, but my biggest complaint is that they are either not ripe enough when you buy them, or they are super ripe when you buy them. Once you get home, you are kind of on the clock to use them (or you need to w-a-i-t). The frozen option takes some of the “pressure” off of using them.

Made a nice smoothie yesterday with protein powder, 1/2 cup of avocado cubes, 1/2 cup frozen peaches, 1 Scoop of Real Reds, and 1 TBSP almond butter. It was good!

Oh, and today is the first day I got through Sphinx Blasters in round 12 w/o stopping – I just plowed through and never went into downward dog. HOO-AH!

Move of the day: Balanced repeating side kick with tap down – really focusing on trying to get my kick higher and keep balance!

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Core de Force REVIEW – Day 15 – MMA Power + Core Kinetics

Not a lot to say here.

I did MMA Power in the AM, and did Core Kinetic in the PM session. Since MMA Power is 47 minutes long, and I like to meditate after my workout, I wasn’t going to spend close to 75 minutes in the basement. Gotta help with Baby Breaking, eat breakfast, get showered, get out to vote, and get to work. I can do my core work at night. It still sucked, but I got it done.

I’m ready for this program to be done, so I can move on. Don’t get me wrong, the moves are fun, and the workouts are engaging (to a point). But, now that I’m doing them over and over and over again – I’m ready for a change. Plus, I like to track progress in my workouts to know that I’m improving. Aside from my kicks getting better, I don’t really have a lot of data to show that improvement is happening. These moves aren’t really conducive to counting reps – you’ll be tempted to speed through just to pump up your numbers. You need to focus on proper form in the moves/combos to make sure you are getting the most out of it.

I’ve narrowed my next workout down to three things in the Beachbody universe…

  • P90x2 (done it before)
  • P90x3 (done it before)
  • LIIFT 4 (never done it before – current front runner)

Since I want to lift heavy stuff, LIIFT 4 has the lead for the moment. And, its new, so there is the “cool” factor.

Move of the day:  Switch roundhouse kick

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Core de Force REVIEW – Day 12 – MMA Power

It’s Halloween! Only on Halloween can you see a clown driving the car behind you, and not wonder if a bank just got robbed!

clown car

Sure – tell me they didn’t just creep somebody out!


Was pretty psyched to see today was a NEW WORKOUT. NEW WORKOUT!!!!

new stuff

I was less psyched when I saw it was 47 minutes. I knew that meant 12 rounds. I should stop complaining about the workout time. Its under 1 hour! But, with stuff like P90x3, T25, Insanity Max 30, and 22 Minute Hard Corp, I got spoiled with short workouts. What can I say – my time is precious.

I had a major revelation today. I decided they are teaching and cueing the push kick incorrectly. That might seem arrogant considering I’m not a martial artist, but I’ve put a lot of thought into this. The move is a PUSH kick. The intent is to push your opponent or your attacker off of you. This means you are pushing the person away from you via your kick. The only way this can physically be accomplished is if you bring your leg into your body and PUSH your foot FORWARD. Kind of hard to push a person away if your foot is retracting. They teach this as a circular kick where your foot moves forward, then follows a circular path back.

Here is an example of a properly executed push kick…


Notice how his hips move forward, and his kicking foot will land ahead of his back foot if he puts it down. THAT IS THE WAY TO PUSH KICK. There is not a way to do a push kick, go full circle, and have your kicking foot return back behind your front foot. If you do that, you aren’t thrusting your hips forward, you aren’t pushing ANYTHING, and it’s a worthless and stupid move.

Once I embraced kicking somebody into the well of souls, my push kicks were better and had more purpose.

Overall, I enjoyed this workout – lots of opportunities to work on side kicks. That is my quest in this program – practice and improve on my side kicks. Today’s session furthered this end. The burners weren’t overly taxing – I felt like I had enough in the tank each round to really focus on technique. They say, “balance and control over speed…” a lot, and I’m taking that to heart. I’m slowing the combos down until I feel like I’m doing each properly, and then I organically add a power element to them. Once I have some power behind it, I try to ratchet up the speed. Some of the combos lend themselves to speed a little more than others, so always default to proper form over speed!

Oh – and they aren’t original on their burner moves – lots of recycling here.

My suggestion to use the 2nd set as your non-dominant stance holds true here also. I did that for all 12 rounds. They only cue it once or twice.

Move of the day:  Jab, cross, slip back, cross, roll back (round 7)

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Core de Force REVIEW – Day 11 – Dynamic Strength

I guess I hate Core Kinetics more than Dynamic Strength now. At least it felt like that when I was doing it today. The 47 minutes and 12 rounds does wear on you considering that the other workouts are shorter. But, compared to some of the other programs in the Beachbody universe, that isn’t terrible. Some of the other workouts in the Insanity suite have clocked in around 60 minutes – and it’s a hellish ride from start to finish.

Today is football Sunday, and my Eagles were the EARLY game in London. Usually I’m enjoying a beer and homemade wings (baked or smoked) while I watch my football. But, this AM – it was coffee and chicory as I was watching the game on my smartphone (had to watch on the NFL apps since NFL Network had exclusive rights). After the game, there was a brief pause before the next round of games began. I somehow psyched myself out enough to go down in the basement and press play.

It would have been so freakin’ easy to just skip today and get a jump on beer and wings. But, the good angel won the fight.

This time.

It’s been a good day – as of this writing, the Eagles won their game, and are now .500 on the season. Just need to win the division. Just need to win the division. Just need to win the division.

As for the workout, it moved along at a nice pace. Still a lot of push ups, but I’ve found a good cadence that is allowing me to last for the full 50 seconds (except on the last round of sphinx blasters – still need some downdog rest there). My balance on side kicks and front snap kicks is really improving. I can go the entire 50 seconds w/o tapping my foot down when that is the protocol. I remember the first time I did it in the hotel room a couple of weeks ago – I tapped a bunch of times and barely kicked above knee high. Everything feels like it’s clicking. I still hate the floating starfish series, and don’t see a world where I’ll ever like it. I did make some nice progress on the floating scissor push up – so I’m pretty pumped about that.

Move of the day: Reverse lunges with left lift and twist – still love these!

Runner up: Balanced repeating side kick w/o step down – still a winner

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Core de Force REVIEW – Day 6 – Dynamic Strength

This is my least favorite workout in Core de Force so far. There, I said it. I felt it after the first time, but I wanted to give it one more try.  It’s nothing that Joel or Jericho did or are doing. Maybe it’s the length of the workout compared to the rest. Maybe it’s the structure. I can’t put my finger on it. All I know is that when I finished my coffee, I said in my head, “…okay, let’s just get this over with…” Kind of like getting a physical. I kid you not, this scene with Paul Rudd and Jason Segel from “Forgetting Sarah Marshall,” went through my head. I’ve cleaned up the MEME to make it more family friendly.

eff the lemons.JPG

I guess I’m saying Dynamic Strength is my lemons, and I wanted to bail. But, alas, I didn’t.

Don’t get me wrong – there are some moves that I like. I just don’t like the “whole.” Some of the “pieces” are great.

It wasn’t as taxing as the first time. I think that is because I did it, and knew what to expect – I knew what exercises got my blood pumping, and which ones were fillers. I still think the amount of push ups and variety of push ups is challenging. No real issues there. The floating leg scissor kick will continue to be the bane of my existence. I can only imagine how awful I’d be at that move if I hadn’t just spent the last month and a half doing yoga multiple times per week. There is a lot of hip and core in that move – believe you me. I do enjoy the balance work, so that is my non-lemon part of the workout.

Oh – and non-workout side note. How the heck does Case Keenum only throw one touch down in a game where his team wins 45-10? Really? C’mon man! At least throw for 200 yards. You are doing it wrong if your WR is pacing you for the team lead in TD passes for the game. And, for you poor Arizona fans, if I were the Cardinals, I’d see Mike McCoy as a big ol’ bag of lemons and bail his biscuit out the door FAST.

Move of the day: Reverse lunges with left lift and twist – I feel like my balance is getting there, and my twists are deeper.

Runner up: Balanced repeating side kick w/o step down – round 9 & 10 – this is what showed me my lack of kicking skills. Still awesome the 2nd time around!

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