Core de Force REVIEW – Day 24 – MMA Plyo + Core Kinetics

For some reason, I was sweating buckets at the end of today’s workout. It is 12 rounds, which is one of the longer in the CdF universe. And, adding on 15 minutes of core work at the end puts it just over an hour. Maybe I just worked a little harder today than in workouts past – who knows…

In terms of “form,” I think I’m at the peak of my kick performance in this workout. My roundhouses/sidekicks/snap kicks are pretty decent, but, most importantly, my balance is strong. I really take it to heart when Jericho says to go, “…up, in, out, in, down…” I’m not just swinging my leg up all willy-nilly; rather, I’m focusing on each part of the kick and staying centered/balanced the entire time.

In general, I’m a fan of single-limb movements that push your balance threshold (single leg dumbbell deadlifts are a great example), so I’m giving these kicks the same treatment. Kind of like in yoga when you transition from crescent pose to warrior three – I’m being very deliberate in the move and focusing on staying rooted with my plant foot, and keeping the move compact and without wasted motion. I know that sounds like a lot of gobbly-gook, but try this…

  1. stand upright
  2. lift your non-dominant knee to about hip height
  3. hold for 5 seconds
  4. slowly extend your lifted leg over a 5 second count
  5. hold your extended leg out for a 5 second count
  6. retract your extended leg for a 5 second count
  7. put foot down

Were you able to do it? Did you feel all of that shaking? With practice and focus on balance work like that, you can get better at it. Your tendons/ligaments will thank you. I used to twist the hell out of my ankles on a regular basis. Once I spent a few years doing plyometric work and also doing single leg work, I haven’t twisted an ankle since. And, I’ve been in plenty of situations where I probably should have.

Move of the day: rear slashing elbow, rear knee, SUPERMAN PUNCH

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

Day 24, Core de Force – MMA Plyo

  • Time – 47 minutes
  • Structure:
    • MMA Plyo – warmup, 12 rounds, 3 min each, 1 skill combo, 1 burner (repeat skill and burner once)
    • Core Kinetics – 7 moves per round, 1 minute each, 2 rounds, finish with 1 minute plank

MMA Plyo:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Switch Roundhouse kicks
    • BURNER: up/down jab + cross
  • Round 2
    • Jab, cross, superman punch
    • BURNER: up/down hook
  • Round 3
    • Jab, cross, rear knee, front flying knee
    • BURNER: Guarded squat, squat jump
  • Round 4
    • Cross, switch knee, rear flying knee
    • BURNER: triple lunge + ginga hop
  • Round 5
    • Front leg check, cross, hook
    • BURNER: lateral + vertical jump
  • Round 6
    • Rear leg check, cross, switch roundhouse kick
    • BURNER: alternating clinch knees
  • Round 7
    • Rear slashing elbow, rear knee, superman punch
    • BURNER: up/down jab + cross
  • Round 8
    • Rear push kick, jump hook, cross
    • BURNER: up/down hook
  • Round 9
    • Front uppercut, rear uppercut, hook, sidekick
    • BURNER: guarded squat, squat jump
  • Round 10
    • Body jab, cross, switch roundhouse kick
    • BURNER: triple lunge + ginga hop
  • Round 11
    • Rear leg check, hook, rear knee, front push kick
    • BURNER: lateral + vertical jump
  • Round 12
    • Jab, cross, front leg check, superman punch
      • to quote Jericho, “…come at me bro…”
    • BURNER: alternating clinch knees
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)


Core Kinetics:

  • Double leg extension
  • Horizontal leg check
  • Alternating triangle lift
  • Hip dips
  • Right leg repeating push kick
  • Left leg repeating push kick
  • Hip escape + toe tap
  • Guarded square up
  • 1 minute plank hold (only at end of 2nd round)

Next on deck for week 4 is Agility Power (sub for Dynamic Strength).

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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