Core de Force REVIEW – Day 29 & 30 – MMA Plyo, MMA Shred 2.0, Core Kinetics

MMA Plyo + Core Kinetics…



That left one fateful day to complete a full 30 session cycle of Core de Force. Rather than bore myself with another session of MMA Power, I decided to sub in the last CdF workout that I hadn’t sampled yet – MMA Shred 2.0. If you’ve been following along, you’ll know I was VERY disappointed at the lack of intensity in the prior “2.0” workout.

I’m happy to report that this 2.0 wasn’t bad. It wasn’t crazy hard or anything like that, but it certainly felt a little harder than its predecessor.

I will say that the workouts in this format (skill move, spike move, skill move again, spike move again) all seem to bleed together. Aside from varying the number of rounds (6 rounds versus 9 rounds), I fail to decipher one from another. For example, in the Insanity program, when we did “cardio” or “plyo” I knew exactly what I was getting. The “pure cardio” was a non-stop workout that assaulted your cardiovascular system. When we did plyometric cardio circuit, I knew that we were going to fry my lower body with a bunch of plyometric hell. In this program, I see no difference between a “shred” workout or a “speed” workout. Just throw a bunch of kicks, punches, and elbows into a blender and hit puree. That is how you come up with one of these workouts.

But, it felt like there were A LOT of elbows in this workout. So, maybe we can honorarily call this workout ELBOW SHRED!


In all honesty, the only exercise that got me sweating and got my heart rate “up” was the spiderman climbers. You get to do them in round 5 and round 9. Throwing this in twice is what really saved this workout. Otherwise, I might have been more critical. Overall, didn’t love it or hate it – just very blah about it.

Oh, and one more session of Core Kinetics. I still hate core kinetics.

Move of the day: slip back, slip forward, hook, cross, and spiderman climbers

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

Day 30 – Core de Force, MMA Shred 2.0 + Core Kinetics

  • Time – 37 minutes MMA shred, 16 minutes Core Kinetics
  • Structure (MMA shred) – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • Skill move, burner move, repeat
  • Structure (Core Kinetics)
    • Each move is 1 minute

Core Kinetics (7 exercises, repeat circuit twice)

  • 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

MMA Shred 2.0:

  • Warm-up – 2 min
    • Boxer bounce, arm swinging, rolling, and soldier kicks
  • Round 1
    • Skill – front up elbow, rear up elbow, roll back, roll forward
    • Burner – up/down jab + cross
  • Round 2
    • Skill – jab, cross, front up elbow, rear side elbow
    • Burner – reverse lunge + clinch knee
  • Round 3
    • Skill – front side elbow, rear slashing elbow, switch roundhouse kick
    • Burner – alternating clinch knees
  • Round 4
    • Skill – front uppercut, cross, sidekick
    • Burner – guarded squat + squat jump
  • Round 5
    • Skill – slip back, slip forward, hook, cross
    • Burner – spiderman climbers
  • Round 6
    • Skill – body jab, jab, cross, switch roundhouse kick
    • Burner – reverse lunge + clinch knee
  • Round 7
    • Skill – rear slashing elbow, front slashing elbow, rear uppercut, front side elbow
      • WOW – lots of words there – but, the moves do kind of flow
    • Burner – alternating clinch knees
  • Round 8
    • Skill – jab, cross, hook, rear snap kick
    • Burner – guarded squat + squat jump
  • Round 9
    • Skill – double jab, cross, side kick, shuffle back
    • Burner – spiderman climbers
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)

That’s it. 30 session cycle DONE.

Last post for an overall program review is forthcoming…

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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