Core de Force REVIEW – Day 25 – Agility Power + 5 Min Core on the Floor

I’m still on my mission to sub in bonus workouts and make this last week less mundane. Today, I subbed in Agility Power for Dynamic Strength. Similar to the prior agility workout, this is just Joel on his own. Now that I’ve done a workout with just Joel, and a workout with just Jericho, I can easily say that Joel is a creampuff compared to Jericho. She anihilated us in MMA Kick Butt.

I do enjoy agility ladder work. It improves your coordination and speed, and you REALLY feel it the next day. Note – you don’t need to buy an agility ladder – just tape or chalk off some blocks on your floor, and you are golden. The whole idea is to give you boundaries/targets to hit while you are moving. Having those visual cues gives the training a focus/purpose. Otherwise, you are just moving your body w/o a goal.

I REALLY liked this workout. I definitely see myself dusting this off outside of the program some day in the future. It was quick, semi-challenging, and fun. It felt like a down and dirty agility session that maybe got cut from Asylum (since, you know, it didn’t kill you). Only a small percentage of the moves had any loose connection to fighting technique. I kind of liked that. It was just, “…hey, here are some agility skills – DO THEM…” Seeing Joel train in an environment outside of martial arts made me want to do LIIFT 4 even more. He seems like he’d be a fun trainer on his own and w/o a themed workout.

Move of the day: Hop Squatch (sounds like an IPA I should brew in the future)

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

Day 25: Agility Power + 5 Min Core on the Floor

  • Time – 26 minutes + 5 minutes
  • Structure:
    • Agility Power – 6 rounds, 3 minutes each
    • 5 min core on the floor – 5 moves, 1 minute each
  • Equipment: Agility ladder

Agility Power:

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Boxer bounce + jab
    • Sprawl ladder jump
  • Round 2
    • Single leg in/out
      • This is a great overall agility ladder move – done this before in Asylum
    • In/out in fight stance
      • THIS BURNS almost as much as the frog jumps (coming soon)
  • Round 3
    • Alternating single leg in/outs
      • Hopping on one foot up/down in an agility ladder is TOUGH
    • Triple lunge + ginga hop
      • I like doing this inside of an agility ladder – gives you a target to jump to
  • Round 4
    • In/out zig zag
      • Another basic agility ladder staple move
    • Lateral plyo push up
      • Any plyo push up is tough – keeping hands inside the ladder as you move is double tough
  • Round 5
    • Switch taps
      • This is goofy – I still don’t have the rhythm
    • Frog jumps forward and back
      • This set my legs on FIRE
  • Round 6
    • Hop squatch
      • This was fun and a slight burn
    • Spiderman walk forward, bear crawl back
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)


5 min core on the floor:

  • Forearm plank forward/back glide
  • Side plank hip up
  • Forearm plank heel raise
  • Side plank reach through
  • Forearm plank in/out feet

Next on deck for week 4 is MMA Speed + Core Kinetics. I’m going to take a day off and do P90x2 Yoga with the Wednesday workout group. They have been clamoring for a good long yoga session. They have no idea what is in store for them…

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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