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)

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

Day 12 – Core de Force, MMA Power

  • Time – 47 minutes
  • Structure – 12 rounds, each round is 3 minutes, 1 skill move, 1 burner move – do the skill twice and the burner twice

  • Warm up: 2 min
    • Just the boxer bounce back and forth with some various arm flailing moves
  • Round 1
    • Hook, cross, jump hook
    • Burner: Switch jumps
  • Round 2
    • Rear snap kick, switch snap kick
      • Love me some kicks – was kicking mirror Brad in the FACE!
    • Burner: Spiderman climbers
  • Round 3
    • Front upper cut, cross, switch knee, rear push kick
      • Still don’t like push kicks, but getting better at the mechanics
    • Burner: lateral jump + vertical jump
  • Round 4
    • Slip back, slip forward, roll back, roll forward
      • Kind of liked this – a little MMA dance
    • Burner: Ground to fighter stance (kind of a no momentum burpee)
  • Round 5
    • Cross + side kick
      • Love my sidekicks – biggest skill I need to improve.
    • Burner: left reverse lunge + clinch knee
      • I still love the heck out of this burner
  • Round 6
    • Front uppercut, cross, front uppercut, side kick
    • Burner: roll jumps
  • Round 7
    • Jab, cross, slip back, cross, roll back
      • I liked this a lot because the slip back allows you to really load up and throw that cross
    • Burner: switch jumps (again)
  • Round 8
    • Switch snap kick, cross, front side kick
    • Burner: spiderman climbers (again)
  • Round 9
    • Slip forward, roll back, cross, hook
      • This is a combo I think I could use to pummel somebody (dodge their strike, roll back, fire two punches at their grill)
    • Burner: lateral jump + vertical jump (again)
  • Round 10
    • Switch roundhouse kick
      • Some nuance here between roundhouse and sidekick – go slow and feel the difference
    • Burner: ground to fighter stance (again)
  • Round 11
    • Hook, rear uppercut, switch roundhouse kick
    • Burner: left reverse lunge + clinch knee
  • Round 12
    • Body jab, cross, switch push kick
      • Remember – kick them into the well of souls!
    • Burner: roll jumps

Next on deck for week 2 is Power Sculpt followed by:

  • 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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