Core de Force REVIEW – Day 10 – MMA Shred + Core Kinetics

Nice little Saturday morning – enjoyed some coffee, prepared a batch of homemade hard cider (post coming in a few weeks when it’s done), dry hopped my Hop Dump IPA (post on that probably next week when I bottle it), spent some time with Baby Breaking, and…CORE DE FORCE!!!

Hello darkness my old friend, I’ve come to talk with you again…

Okay – that is way melodramatic, but its how I feel about doing the core workout. I think my last post made that abundantly clear. But, here is what I did differently this time – I did the core work FIRST.

Guess what – didn’t suck as much! Imagine that. I still think the alternating triangle lift is the devil.

I’m really happy with my kicks – I’m now kicking around head/face high on my front and rear snap kicks. That was only a dream when I first started. We didn’t do any side or roundhouse kicks in this workout, but that is an area where I want to keep tracking my progress as well. If I can get some improved side hip mobility, this program will have been worth it.

I don’t know if its CdF, but I got the urge to watch the end fight scenes in Best of the Best, and the entire feature of Rocky 3 and Rocky 4 last night into this AM. Those movies still hold up. And, Rocky single-handedly ended the cold war with his “Everybody Can Change” speech. He was Ronald Reagan’s secret weapon. If you haven’t seen Best of the Best, it is vintage Eric Roberts. The end scene with him and his dislocated shoulder is priceless. I’ll let you watch and enjoy…

On another note – I’m getting the urge to go into a phase where I lift heavy things for a session once per week. Thinking of doing something with:

  • Turkish get up
  • Kettlebell clean & jerk
  • Hex bar deadlift

We’ll see – probably a 30 day phase with push/pull work once a week, yoga on the in-between days, and then the heavy day. I will need to get a heavier kettlebell and about another 100 lbs of plates for the hex bar.

Move of the day: Reverse Lunge + clinch knee – I’m really digging the balance part of that move.

Runner up MOTD: Horizontal leg check (core kinetics) – felt a nice oblique burn

Check out the rest of the Core de Force workouts HERE.

Day 10 – Core de Force, MMA Shred + Core Kinetics

  • Time – 37 minutes MMA shred, 16 minutes Core Kinetics
  • Structure (MMA shred) – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • Skill move, burner move, repeat (just like the MMA speed format)
  • Structure (Core Kinetics)
    • Each move is 1 minute

Core Kinetics (7 exercises, repeat circuit twice)

  • Double leg extension
  • Horizontal leg check (plank position)
  • Alternating triangle lift
  • Hip dips
  • Repeating push kicks (left then right)
  • Hip escape toe tap
  • Guarded Square up

MMA Shred

  • Warm-up – 2 min
    • Boxer bounce, arm swinging, rolling, and soldier kicks
  • Round 1
    • Skill – Front side elbow, rear side elbow, roll back, roll forward
    • Burner – high knee jump rope
  • Round 2
    • Skill – jab, front up elbow, cross, right up elbow
    • Burner – alternating clinch knees
  • Round 3
    • Skill – right snap kick, switch snap kick
    • Burner – right reverse lunge + clinch knee
  • Round 4
    • Skill – jab, cross, front slashing elbow, right slashing elbow
    • Burner – switch jumps
  • Round 5
    • Skill – front up elbow, right knee, switch snap kick
    • Burner – triple lunge + ginga hops
  • Round 6
    • Skill – cross, front side elbow, right snap kick
    • Burner – guarded squat + squat jump
  • Round 7
    • Skill – right push kick, front push kick, shuffle back
    • Burner – alternating clinch knees
  • Round 8
    • Skill – front slashing elbow, right slashing elbow, double jab, cross
    • Burner – triple lunge + ginga hops
  • Round 9
    • Skill – front up elbow, right knee, front push kick
    • Burner – guarded squat + squat jump
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)

Next on deck for week 2 is Dynamic Strength followed by:

  • MMA Power
  • Power Sculpt
  • Active Recovery

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 macronutrients 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!


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.