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

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

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

  • 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
  • Structure (Core Kinetics) 2 rounds total (do all of the moves once, repeat)

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 Power

  • 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
    • Burner: Spiderman climbers
  • Round 3
    • Front upper cut, cross, switch knee, rear push kick
    • Burner: lateral jump + vertical jump
  • Round 4
    • Slip back, slip forward, roll back, roll forward
    • Burner: Ground to fighter stance (kind of a no momentum burpee)
  • Round 5
    • Cross + side kick
    • Burner: left reverse lunge + clinch knee
  • Round 6
    • Front uppercut, cross, front uppercut, side kick
    • Burner: roll jumps
  • Round 7
    • Jab, cross, slip back, cross, roll back
    • 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
    • Burner: lateral jump + vertical jump (again)
  • Round 10
    • Switch roundhouse kick
    • 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
    • Burner: roll jumps

Next on deck for week 3 is Dynamic Strength + 5 min core on the floor

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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