Core de Force REVIEW – Day 1 – Speed MMA

To quote Tobias from Arrested Development, “…its time for a new start…”

a nu start

Okay, its not quite a new year since its October, but I just felt like saying A NU START. If you don’t get that reference, please binge watch Arrested Development on Netflix. It used to be on Fox, but got yanked after a couple seasons. Netflix saw the cult following, and picked it back up. They’ve gone on to do at least two more seasons as of this post. I think this is the show that brought Jason Bateman back into prominence, and right now he’s killing it on Ozark (another great Netflix show).

Don’t get me wrong – I’ve loved my pushing/pulling/yogi’ing/meditating. I plan to keep doing all of that stuff while I’m playing with Core de Force. It just means I won’t quite finish Core de Force in 30 days. However, I think yoga is too important to just kick it to the curb. I’ve made way too much progress.

I don’t know why I chose Core de Force as my next program. I just finished all of my Insanity Max 30 posts, and was considering going through either P90X3 or P90X2 again, and documenting those. But, I just got the feeling to try something I’ve never done before. This program comes pretty highly rated through Beachbody users, so, I figured – why the heck not? On its face, it looks like a potentially fun workout program. It seems to be targeting mostly cardio, and getting its results through MMA inspired moves. I don’t expect to be a full fledged UFC fighter after this program, but I do expect to have attacked my cardiovascular endurance in a way that I haven’t before.

Right now, I’m on the road for work and am camped out in a hotel room for a couple of days (between stops at the job site). I still like to get good workouts in, even when I’m trapped in a hotel room. I haven’t checked out the gym yet, but I will at some point during my stay (I hope they have a pull up bar!!!). I usually end up doing something in the room, or I take my jump rope outside and put together a quick circuit. In this case, I looked at the Core de Force workout structure, and saw that I didn’t need any equipment or even a lot of space. So, I decided to cue it up!

Overall, I enjoyed the first day of speed MMA. It wasn’t crazy hard – I didn’t feel wiped out after the workout (but I did go as hard as I could – my HR was easily over 120 bpm towards the end of the workout), and I got a good sweat going on. I actually had to bring a towel over to the desk where I’m typing right now because my sweaty forearm kept sliding off the desk.

During the workout, the combos got progressively harder, and I certainly felt a workout happening in my legs and my core (specifically my lower back). This is probably due to all of the twisting (you will move along 3 planes of motion, so that is good). I certainly felt my combos s-l-o-w-i-n-g down in the last round. I can’t imagine what a fighter’s limbs must feel like after an actual fight (if this little bit of patty-cake got me tired).

I’d like to point out that it was helpful to do the tutorials they offer on the different moves. They offer cues and demos inside the workout, but if you need to take the first 15-30 seconds trying to figure stuff out, you are missing a portion of the workout. There is some nuance to getting your feet in the proper position, and also using your arms properly for the different punches. Otherwise, you are just a cracked out monkey flailing around.

crazy monkey

Don’t be that monkey – do the tutorial.

Day 1 – Core de Force, speed MMA

  • Time – 26:45
  • Structure – warmup, 6 rounds work, cool down
    • Each round is 3 minutes
      • MMA skills for 1 minute, burn move for 30 seconds, repeat circuit one more time.

  • Warm up: 2 min
    • Pretty simple – just bouncing back and forth in a fighter’s stance doing stuff with your arms and twisting your torso. You also do some soldier kicks. These felt nice on the hammies.
  • Round 1 – jab, cross, roll back, roll forward
    • Burn move – high knee jump rope
  • Round 2 – rear knee, switch knee
    • Burn move – high jab/cross + low jab/cross
  • Round 3 – cross, hook, rear knee, switch knee
    • Burn move – high hooks + low hooks
  • Round 4 – front uppercut, rear uppercut, hook, roll forward, roll backward
    • Burn move – rotating uppercuts
    • This is the first combo where I had to do it very slow to get the cadence before I sped up. I guess I have a new appreciation for people who actually do this stuff in a fight – there is a lot of thinking if the combos aren’t instinct. I probably would have been knocked out 5 times by now!
  • Round 5 – cross, hook, rear knee, double jab, cross
    • Burn move – Roll, jump, roll jump
    • This combo was even more cerebral than the one in round 4. I really had to stop and think to get it right.
  • Round 6 – rear uppercut, hook, cross, switch knee
    • Burn move – sprawl + jump to fighter stance
    • Starting with a rear uppercut felt awkward at first, but it got more intuitive in the 2nd round.
  • Cool down – 3 minutes (don’t skip this – it feels good and you need this)

Next on deck for week 1 is Dynamic Strength, followed by:

  • MMA speed (again)
  • Power sculpt
  • MMA shred
  • Dynamic strength (again)
  • Active recover

What is Core de Force?

CdF is a mixed-martial arts inspired workout that combines dynamic boxing, kickboxing, muay thai, and basic bodyweight moves into a cardio-focused workout. There are a total of 10 workouts in the basic kit.

How long is Core de Force?

The basic calendar is 30 days, but there are hybrid calendars that can extend the experience. Workouts range between 26 and 47 minutes long.

Where can I get Core de Force?

You can access with a Beachbody On Demand subscription, or check out this link.

Is there any equipment required?

No – this is 100% a bodyweight workout.

Is there a nutrition plan?

Yes. The program offers a full nutrition plan and recipes to support your workout. The portions/calories center around the containers featured in the 21-Day Fix program. There are four meal plans that should cover the majority of calorie needs. The overall macro breakdown for the plan is approximately 40% carbs, 30% protein, and 30% fat. If you are at a point where you feel like you have your nutrition dialed in, and understand how to manipulate macro nutrients to get your own best results, there is probably no reason to follow this nutrition plan. In general, nutrition plans that supplement workout programs are geared towards people that are just starting to learn about proper nutrition habits, so this type of regiment provides a framework. As always, you should consult with your physician before making any radical changes to your diet and/or nutrition habits, especially if you are currently managing any type of heath issues or metabolic conditions.


Have you ever tried or completed the Core de Force published by Beachbody? If so, let us know about your experience and what you think in the comments. If you enjoyed this post, please “like” and share. Thanks!


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