Core de Force REVIEW – Day 20 & 21 – Agility Strength + 5 Min Core on the Floor & Active Recovery

Happy Thanksgiving. I hope you all enjoy some good family and good food. We’re hosting part of our family this year, so Mrs. Breaking and I got up early to get moving on the food. Turkey should be ready to roll in 3.25 hours! Going to squeeze in a workout (day 22 – post coming later) on CdF before I gorge on food and drink.

Rocking a 2-fer on this post.

Day 20 called for dynamic strength and 5 min core on the floor. I seriously needed to try something different. So, I looked at the deluxe workouts, and subbed in Agility Strength for the Dynamic Strength workout. This was a nice change up because I got to dust off my old agility ladder from the Insanity Asylum days, and start moving my feet around. Some of the agility stuff called for you to still be in your fighter’s stance while you move up/down in the agility ladder. It was a little funky at first, but if you start slow and build up speed, you’ll get it. Overall, I enjoyed this workout, and would do it again. The agility ladder was a very welcome addition to the arsenal. I wouldn’t not have minded if this was a 12 round workout. As with any agility ladder workout, your own pace will dictate how hard you work. I’d recommend that you start slow, get the rhythm, and then try going balls to the wall to spike your heart rate.

Day 21 was Active recovery – nothing really new to report here. If you want to see the cadence, check it out here…

Side note – did something goofy to my left arm the other day when I was foam rolling (actually, lacrosse ball rolling). I must have gone too deep when I was rolling my left tricep, and irritated the radial nerve. Once I stopped rolling, my hand was all cramped/gnarled, and was very slow to respond to movement cues. It eventually worked itself out, but the lesson learned with personal massage/rolling – don’t get too crazy. Listen to your body. Know the difference between muscle discomfort (the sweet spot for rolling) and utter destruction of your body.

Move of the day: step crossover

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

Day 20, Core de Force – Agility Strength + 5 min core on the floor

  • Time – 36 minutes
  • Structure:
    • Agility Strength – warmup, 9 rounds, 2 exercises per round, repeat each exercise twice during the round, cool down.
    • 5 min core on the floor – 5 exercises, 50+ sec each

Agility Strength:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Shuffle forward, shuffle back
    • Bear crawl (sideways)
      • I liked this A LOT!
  • Round 2
    • Ladder leg check
    • Moving hip escape + toe tap
      • This was a touch challenging
  • Round 3
    • Jab twist
      • This is goofy as hell.
    • Walking push up with double leg check
  • Round 4
    • Step crossover
      • Loved this and killed it!
    • Half monkey circles
      • Liked having to have my hands target inside the agility ladder. Don’t know why.
  • Round 5 – 8
    • Repeat rounds 1-4
  • Round 9
    • High knee forward and back
    • Walking plank + leg check
    • Low stance switch
      • This is a challenge up and back
  • Cool down – you need this – DO IT!


5 Min Core on the Floor:

  • Plank + forward/back shift
  • Side plank + hip lift
  • Plank + heel lift (alt)
  • Side plank reach
  • Plank + toe tap in/out

Next on deck is week 4!

cdf week 4

There will be subs for this week. Oh yes, there will be subs! Probably look like this…

Day 22: sub MMA mash up for MMA plyo

Day 23: sub MMA kick butt for Power sculpt

Day 25: sub Agility power for Dynamic Strength

Day 26: sub MMA speed 2.0 for MMA speed

Day 27: sub MMA shred 2.0 for MMA shred

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 macronutrients 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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