Core de Force REVIEW – Day 22 – MMA Mash Up + Core Kinetics

Man – it is easy to not workout on Thanksgiving. I was so close to just bagging it and starting to eat/drink. We were hosting Thanksgiving, so I was already up early, and had been cooking/cleaning for a majority of the morning. But, once everything was under control, I saw the clock, and part of my brain said, “…c’mon man – you have plenty of time to get a workout in – don’t be a wuss…”

So, I got my Vans on and went downstairs to press play.

I’ve said in prior posts that I’m ready for this program to be done, so I’m using this final week to sub in comparable bonus workouts from Core de Force for workouts that I’m completely bored with. Today, I subbed MMA Mash Up for MMA Plyo.

Overall, MMA Mash Up was quick and to the point. It combined a majority of the stuff we’ve done to date, and mixed it into a similar pattern (skill work for a minute, spike for 30 seconds, repeat). Round 3 is the oddball – no spike. Round 6 is three moves for about a minute each (the last move is like 35 seconds due to transitions and instruction). In general, I don’t mind the 27 minute workouts in this program – they cycle through moves, do it relatively quickly, and you get a little sweat going. I could see myself doing something like this again on an non-program day where I just feel like punching and kicking.

I still ended up doing Core Kinetics despite the fact that I HATE IT. That was quite the mental war that went on. The little devil in my head told me that I just completed my workout, and I should go eat and drink. Then, the little angel in my head told me that it’s just 15 more minutes, and you want to follow the recommended work in the calendar. I probably would have felt like a slothy piece of garbage if I didn’t do it, so I weighed that against the 15 minute core hellscape that lie ahead. You know how this ends.

I grabbed my yoga mat, and pressed play.

I guess that is all life really is – just get up and press play. The rest just takes care of itself.

Side note – at the end of the workout, Joel tries to convince you that you should add some Core de Force apparel to your wardrobe.

Sorry Joel – that will be a HARD PASS.

Move of the day: rear snap kick + switch snap kick

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

Day 22, Core de Force – MMA Mash Up + Core Kinetics

  • Time:
    • 27 minutes – MMA Mash Up
    • 15 minutes – Core Kinetics
  • Structure:
    • MMA mash up – 6 rounds, 1 skill move, 1 spike move, repeat for a total of 3 minutes per round
    • Core Kinetics – 7 exercises, 50 sec each, perform circuit twice, finish with 1 minute plank

MMA Mash Up:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Jab, cross, back roll, front roll
    • High knee jump rope
  • Round 2
    • Front up elbow, rear up elbow, front slashing elbow, rear slashing elbow
      • Really focused on form to not get sloppy – this was an easy combo to get sloppy on.
    • Triple lunge + ginga hop
  • Round 3 (no spike)
    • Scissor push up
      • Dude – this is HARD for one minute
    • Bridge reach over
    • Right leg single leg balance + kick
    • Left leg single leg balance + kick
  • Round 4
    • Rear snap kick, switch snap kick
      • LOVED THIS
    • Ground to fighter stance
  • Round 5
    • Jab, cross, SUPERMAN punch!
      • Love me some superman punches – I really tried to punch the crap out of the reflection in the mirror
    • Alternating clinch knees
  • Round 6
    • Roll jumps
    • Jumping firefly push ups
      • 1 minute = HARD
    • Half monkey circles
  • Cool down – you need this – DO IT!


Core Kinetics:

  • 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
  • 1 minute PLANK (at the end of the 2nd round)

Next on deck in week 4 is MMA Kick Butt (sub for Power Sculpt).

cdf week 4


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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