Core de Force REVIEW – Day 17 – MMA Power + Core Kinetics

Deja Vu. I feel like this just happened two sessions ago. Oh wait, IT DID.

Since I hate doing the workout and then the 15 min core session back to back, I did the workout first, spent a couple hours with Baby Breaking, and did the core stuff when he took his early afternoon nap. My sidekicks probably had their best session, as did my roundhouse kicks. My body is not only becoming more flexible, I think the muscle memory of the move (since you do kicks A LOT) is taking hold. Overall, in terms of the 47 minute workouts, this is probably my favorite. I don’t loathe it.

I also spent the morning drawing a sample from my Old Ale (needs another week of fermenting/conditioning with the spices), and finding out how much of the spice extract to put into the beer.

Beyond that – not a ton going on. Will need to food shop later on and do some meal prep for the upcoming week. I did make a pretty gnarly pot of chicken soup this AM that I’ll graze on all day. In addition to the chicken bone broth I like to use as the base, I also had some smoked turkey bone broth that I threw into the mix as well. Added some nice depth of flavor to the broth. YUM!

Move of the day: Jab, cross, slip back, cross, roll back

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

Day 17 – 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 Power Sculpt + 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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