Core de Force REVIEW – Day 2 – Dynamic Strength

My calves are sore. I guess day 1 was a little more impacting than I thought it would be. I’m still in my hotel room, and so far, this workout program is proving to be very portable through two workouts!

Just finished day 2 – Dynamic Strength. I am sweating, and my upper body is a little tired. There were A LOT of push ups. The nice thing is that Joel and Jericho (your two trainers for this program) kept some variety in the move. There were a total of 6 different push up varieties in the workout. My favorite parts of the workout were the balance moves. There were a few moves that involved kicking (fun). But, staying balanced on a single leg for 50 seconds while hinging your hip and kicking is a challenge. Improving my kick form is now a side quest for me in this workout. I always knew that my hips were below average in the flexibility department, but now I can see how poor they really are when I struggle to do a kick above belly-button level.


Yeah, not me. I probably kick Tong Po in the thigh and make him VERY angry.

My only lament in this workout (and most workouts called “strength”) is that there is no real strength work for the upper back – you know – activate the pull muscles. I know that the starfish move hits the upper back a little bit, but it in no way is as impacting as rows, pull ups, etc. I’ve said this in other programs, and I’ll say it again – if you are big into rows, pull ups, and the like, you WILL NEED TO SUPPLEMENT this workout with those moves once or twice a week to not lose your progress.

My advice for this workout is to keep your water near by. The transitions between exercises are less than 10 seconds, and the transitions between rounds aren’t long either (30 seconds – but, they give instruction for the next move in this time). If you need to run to the fridge for a bottle of water, you’ll miss the start of the next move.

Move of the day: Sphinx blasters – round 12 (on your toes) – damn, that is a challenge for 50 seconds

Runner up: Balanced repeating side kick w/o step down – round 9 & 10 – this is what showed me my lack of kicking skills

Day 2 – Core de Force, Dynamic Strength

  • Time – 47 minutes
  • Structure – 12 rounds, each round is 3 minutes, 3 exercises each, 50 seconds per exercise

  • 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 1 is MMA speed (again), followed by:

  • Power sculpt
  • MMA shred
  • Dynamic strength (again)
  • Active recover

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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