Core de Force REVIEW – Day 16 – Dynamic Strength + 5 min Core on the Floor

Hooray – new workout today. Well, kind of. I still need to do Dynamic Strength, but then I get to torture myself for 5 minutes with a new core routine. Since its only 5 minutes, I’ll just do the workouts consecutively, and be done with it.

Imagine my surprise when I didn’t hate 5 minute core on the floor. Granted – it’s a core workout, and by design I’m built to loathe it. However, it went fast, and it spent a majority of its time in the plank position (which I don’t mind a ton). I’m not about to say, “…HOORAY, CAN’T WAIT FOR CORE ON THE FLOOR…,” but, I won’t dread it AS MUCH as Core Kinetics.

Did you know that Costco sells frozen avocado cubes now? That is a huge smoothie upgrade? I’m a big fan of avocados, but my biggest complaint is that they are either not ripe enough when you buy them, or they are super ripe when you buy them. Once you get home, you are kind of on the clock to use them (or you need to w-a-i-t). The frozen option takes some of the “pressure” off of using them.

Made a nice smoothie yesterday with protein powder, 1/2 cup of avocado cubes, 1/2 cup frozen peaches, 1 Scoop of Real Reds, and 1 TBSP almond butter. It was good!

Oh, and today is the first day I got through Sphinx Blasters in round 12 w/o stopping – I just plowed through and never went into downward dog. HOO-AH!

Move of the day: Balanced repeating side kick with tap down – really focusing on trying to get my kick higher and keep balance!

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

Day 16 – Core de Force, Dynamic Strength + 5 min Core on the Floor

  • Time – 47 minutes
  • Structure (dynamic strength) – 12 rounds, each round is 3 minutes, 3 exercises each, 50 seconds per exercise
  • Structure (5 min core on the floor)
    • 5 moves, 1 minute each

5 Minute Core on the Floor:

  • Forearm plank – forward & back
    • Just glide back and forth on your toes – your shoulders will go past your elbows
  • Side plank + hip lift (30 sec each side)
    • You don’t dip your hip to the ground – you pulse ABOVE the normal hip line from a side plank
  • Forearm plank + heel lift
  • Side plank + reach
  • Forearm plank + lateral toe tap

Dynamic Strength:

  • 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 3 is MMA power + core kinetics.

I think I’ll throw in a day of Yoga tomorrow before doing that. I can do that – because I’m an adult!

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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