Core de Force REVIEW – Day 26 – MMA Speed 2.0 + Core Kinetics

In the home stretch – still a couple workouts I can sub in to get me to the end. Today I subbed Speed 2.0 for the regular speed. I was psyched because its only 6 rounds, but then I saw that I have to do core kinetics and I started pouting.

I really hate Core Kinetics.

To be honest, until round 4, I really felt like this workout was a total waste of time. I don’t know if my conditioning is just that good, or if the workout is just that weak. But, I didn’t break a sweat until the spike in round 4. Heck, even the modifier was keeping pace with the normal workout. In total, I give this one a big shrug and “whatever.” I was expecting the 2.0 version to whoop me. But, alas, it was just a fart in the wind. I guess the plus is that I felt completely normal going into Core Kinetics.

So, to sum up Speed 2.0 – I won’t be coming back.

Let me just note – it’s not that I find Core Kinetics to be impossibly hard. It isn’t. I just find it to be tedious, mundane, and ick. I can think of about a hundred different things I’d rather be doing for 15 minutes…

  • shovel snow
  • pick up dog crap
  • put away the dishes
  • fold clothes (I really hate folding clothes)
  • sit in traffic
  • …and about 95 more – you get the idea

Move of the day: ground to fighter stance

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

Day 26: MMA Speed 2.0 + Core Kinetics

  • Time – 26 minutes + 15 minutes
  • Structure:
    • MMA Speed 2.0 – 6 rounds, 1 move & 1 spike per round, repeat the pair twice
    • Core Kinetics – 7 moves, 1 minute each, repeat each move twice, finish with 1 minute plank

MMA Speed 2.0:

  • Warmup: boxer bounce, swing arms, leg stretches, hip stretches, twists
  • Round 1:
    • Shuffle forward, jab + cross, shuffle back, jab + cross
    • Spike: high knee jump rope
  • Round 2:
    • Rear knee, hook , cross
    • Spike: roll jumps
  • Round 3:
    • Switch knee, cross, front uppercut, cross
    • Spike: lateral vertical jump
  • Round 4:
    • Rear knee + switch snap kick
    • Spike: alternating clinch knees
  • Round 5:
    • Hook + rear uppercut, hook, rear snap kick
    • Spike: switch jumps
  • Round 6:
    • Front uppercut, rear knee, switch snap kick
    • Spike: Ground to fighter stance
  • Cooldown – do this – you need it


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)

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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