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

Check out the rest of the Core de Force workout day reviews here!

Day 11 – Core de Force, Dynamic Strength

  • Time – 47 minutes
  • Structure – 12 rounds, each round is 3 minutes, 3 exercises each, 50 seconds per exercise

  • Warm up: 2 min
    • Just the boxer bounce back and forth with some various arm flailing moves
  • Round 1
    • Inchworm push up
    • Bridge reach over
    • Right leg balance with left leg kick (you hinge from warrior 3 up to a kick with the floating leg)
  • Round 2
    • Scissor push ups
    • Sumo squat with leg check
    • Left leg balance with right leg kick (you hinge from warrior 3 up to a kick with the floating leg)
  • Round 3
    • Walking split push up (these are staggered push ups, but you alternate your hands after each rep)
    • Circular sit up + uppercut
    • Balanced repeating side kick w/tap down
  • Round 4
    • Push up to knee hip escape
    • Floating starfish – I hated this (but, its good for you)
    • Balanced repeating side kick w/tap down (different leg than round 3)
  • Round 5
    • Triple wide push ups (this is a lot of push ups – close, standard, wide, standard, close, repeat)
    • Left reverse lunge with a twist – this was almost a top 2 exercise for me – (go from lunge to raising your rear leg to hip height, and then twist towards the raised leg with your fingers touching your temples) – this is a balance beast
    • Alternating side plank
  • Round 6
    • Sphinx blasters (on your knees first – this will get harder in round 12, I promise)
    • Right reverse lunge with a twist
    • Sit up escape

Rounds 7-12 are the same exercises, but with some progression difficulties (most center around lifting a leg). Here are the highlights:

  • Inchworm push up now has an alternating leg lift for the push up
  • Bridge reach over – now you drive up to your toes during the reach
  • Scissor push up – now you float your leg – THAT WAS HARD
  • Walking split push up now floats your leg on the push up (float the leg on the same side as your elbow closest to your body)
  • Circular sit up + uppercut now adds a hook punch as well
  • Balanced repeating side kicks now doesn’t allow the foot to tap down (you are on your balance foot for all 50 seconds if you do it right)
  • Push up escape is now a toe tap instead of a knee tap
  • Starfish – you now float/pulse all 4 limbs instead of just 2
  • Alternating side plank now has a leg lift – these are tough on your hip flexors
  • Sphinx blasters – GET OFF YOUR KNEES!

Next on deck for week 2 is MMA power followed by:

  • 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. Core de Force stars Joel and Jericho as your Beachbody super trainers.

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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