Core de Force REVIEW – Day 23 – MMA Kick Butt + 5 Min Core on the Floor

I did this workout on Sunday. Saturday was a busy day, I had to bottle what should hopefully be an awesome Breakfast Stout, and I had to spend a few hours cutting the grass since it was 65 degrees F outside. That’s right – last week of November in the midwest, and its mid-60’s outside. I was rocking a short sleeved shirt and shorts and just mowing away. It was an awesome day.

Then Sunday happened. I did this workout up in my living room as an afterthought just before football started (since Baby Breaking was down for a nap). While I’m doing this workout, there is a BLIZZARD happening outside. That is right – a BLIZZARD. The temperature never peaked its head above 30 degrees F all day long. Can’t tell how many inches we got due to the 50 MPH winds. How nuts is that? Also, even though the Eagles managed to win a game, I still didn’t make it through the mid-afternoon game – I was so sick of football due to my Fantasy teams imploding. Week 13 is going to mean a lot in terms of playoff seeding and just making the playoffs in general.

On a side note – I made a great keto pizza crust (cheese, butter, almond flour, coconut flour, garlic powder, egg) that I turned into a pesto pizza. The downside is it sat in my stomach like a brick and I kept burping up pesto throughout the entire workout. Lesson learned – don’t eat pizza before a workout. It’s kind of disgusting.

Today’s session was odd – Jericho led the class on her own. And you know what, this workout was TOUGH. Maybe Joel is the buffer to keep her from destroying us. Her “spikes” in this workout were overall more intense than the prior workouts to date. Lots of irregular push ups. At only 9 rounds, this workout came out of nowhere to get me sweating like a monkey. Rounds 5 through 8 repeat rounds 1 through 4, BUT, she adds on some extra work to the first move (for example – she makes you squat before you kick). That is what gets you going. In total, this workout is one of the hardest of the program.

Move of the day: leg check, lateral plyo push up (because it was the hardest move so far)

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

Day 23, Core de Force – MMA Kick Butt + 5 min core on the floor

  • Time:
    • 36 minutes – MMA Kick Butt
    • 5 minutes – 5 min core on the floor
  • Structure:
    • MMA Kick butt – 9 rounds, 2 moves per round, 3 minutes per round
    • 5 min core on the floor – 5 moves, 1 minute each

MMA Kick butt:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and hip openers
  • Round 1
    • repeating switch snap kick
    • push up w/diagonal knee
  • Round 2
    • repeating roundhouse knee
      • don’t like this move
    • jab, cross, sprawl, jump
  • Round 3
    • repeating side kick
    • jumping alligator push up
      • this is rough
  • Round 4
    • repeating switch roundhouse kick
    • leg check, lateral plyo push up
      • we have a winner – toughest spike to date
  • Round 5 (this is where the blood really starts pumping)
    • squat jump + switch snap kick
    • push up w/diagonal knee
  • Round 6
    • roundhouse knee to reverse lunge
      • slow but effective
    • jab, cross, sprawl + jump
  • Round 7
    • repeating side kick to squat
    • jumping alligator push up
  • Round 8
    • front leg check, switch roundhouse kick
    • leg check + lateral plyo push up
  • Round 9
    • static lunge + jab & cross
      • stay in lunge entire time
    • low squat + hooks
      • stay in low squat the entire time
    • front uppercut, rear uppercut, sprawl
  • Cool down – you need this – DO IT!


5 min core on the floor:

  • Forearm plank + front/back glide
  • Side plank hip raise
  • Forearm plank + heel raise
  • Side plank + reach under
  • Forearm plank + in/out feet

Next on deck in week 4 is MMA Plyo + core kinetics

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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