Core de Force REVIEW – Day 18 – Power Sculpt + 5 Min Core on the Floor

True to my word, I did yoga yesterday, and will do yoga tomorrow. I know that isn’t following the exact letter of the law of the workout program. Oh well – put me in workout jail.

I did the 9 rounds of the workout, meditated, and then was going to call it a morning and do 5 Min Core on the Floor when I got home from work. But, after the meditation session, I checked the time and had enough left to squeeze in the session. Decided – what the heck, and did it to be done with it. Good thing I did – Mrs. Breaking didn’t get home from work until close to 8pm, so it would have been a challenge to pull away from Baby Breaking to get that session in. And, I don’t like working out after having a beer, and after Baby Breaking went to sleep, I couldn’t resist the urge to crack open one of my homebrewed belgians. Damn that thing is good.

I’ve very ready for this program to be done, so I can move on to my next endeavor. Only 12 sessions left. I will say that the “burn” in my legs is pretty much only happening now after a bunch of sidekicks or round houses (that fires up your hip flexors). My quads have adapted to the load, and most of the plyo stuff is a breeze (the ginga hops do get my blood pumping once in a while when I really try to push hard horizontally and cover some ground). The push ups in round 9 still get my goat, but push ups for a minute straight at the end of a workout will do that to anyone.

I predict I’m going to have mostly positive things to say about this program other than it becoming kind of mundane towards the end.

Move of the day: half superman push up – really tried to minimize the horizontal hip sway on the way up.

Check out the rest of the Core de Force workouts HERE.

Day 18 – Core de Force, Power Sculpt

  • Time – 36 minutes
  • Structure (Power Sculpt) – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • 3 moves – 60 seconds, 45 seconds, 35 seconds, the moves get progressively harder as the duration lessens
  • Structure (5 min core on the floor) – 5 moves, 1 min each

5 Minute Core on the Floor:

  • Forearm plank – forward & back
  • Side plank + hip lift (30 sec each side)
  • Forearm plank + heel lift
  • Side plank + reach
  • Forearm plank + lateral toe tap


Power Sculpt:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Hip drive through
    • Jumping firefly
    • Half-monkey circle jump to guard
  • Round 2
    • Switch roundhouse kick
    • Ground to fighter stance
    • Low stance switch
  • Round 3
    • Ginga hop
    • Alternating clinch knees
    • Triple alligator push up
  • Round 4
    • Roll jumps
    • Plank skaters
    • Half superman push up
  • Rounds 5-8 are an exact repeat of rounds 1-4 w/o any modifications
  • Round 9 – full 3 minutes, no rest but for transitions
    • Left reverse lunge + clinch knee (30 sec)
    • Right reverse lunge + clinch knee (30 sec)
    • Push up + leg check
    • Guarded squat + squat jump
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)

Next on deck for week 3 is MMA Plyo (NEW WORKOUT!)

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.

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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