Core de Force REVIEW – Day 3 – Speed MMA

My calves are still a little sore! Amazing. I might have to foam roll these bad boys today.

Took yesterday off since it was a travel day. Had a 90+ minute drive to the airport to catch an AM flight home. Even with the tropical storm rolling through the Carolinas, the area I was staying in was barely touched, despite the “eye” of the storm coming right through.

I’m back in my own basement, in my own “gym” and ready to kick some arse. Today is a reboot of day 1, speed MMA. Even though I was able to do the entire workout unimpeded in my hotel room, I was looking forward to doing it on my own turf. Quick side note – I won’t miss the smell of my hotel carpet – every notice that hotel carpet smells musty Anyway, having some familiarity with the sequences, I wanted to see if I could speed up the cadence, while at the same time keeping form.

Mission accomplished.

I also had my mirror in front of me, so I pretended I was fighting myself with each move. Its true – when you have a target to focus on, you can go harder and faster. I really focused on turning into my punches and trying to make them impactful. This certainly increased the intensity of the workout. My advice – punch like you mean it – your workout will be better.


Since you get to do each skill move twice per round, though its not prescribed, I switched my footwork and practiced the skills from my non-dominant side for the 2nd time through. I don’t know why they didn’t program this in as a modifier, but they should have. Learning the combos from your non-dominant side tickles your brain in a completely different manner. I’ll be sure to mix this in as I keep going.

To finish today’s session, I decided to squeeze some back work in (might as well follow my own advice, right???). Rather than hit the pull ups, I decided to knock out 3 sets of max rep inverted rows. Wow – has my muscle endurance on this move cratered. I used to be able to do 3 sets of 30 a couple years ago. My sets went: 24, 16, 12. I may want to work these back into my back regiment rather than just focusing on pull ups. Being the curious little monkey that I am, I decided to see if there is an article that talks about the inverted row and pull up working in harmony for a well rounded back regiment. Lo and behold, there is. Please check out this link courtesy of Redefining Strength.

I finished out the day with a nice 10 minute meditation session. In case you are curious, I am a fan of the meditation sessions on the Beachbody On Demand app. BB is getting that plug for free since I’m not a Beachbody coach – I’m just a dude who thinks they have a great suite of workouts.

Day 3 – Core de Force, speed MMA

  • Time – 26:45
  • Structure – warmup, 6 rounds work, cool down
    • Each round is 3 minutes
      • MMA skills for 1 minute, burn move for 30 seconds, repeat circuit one more time.

  • Warm up: 2 min
    • Pretty simple – just bouncing back and forth in a fighter’s stance doing stuff with your arms and twisting your torso. You also do some soldier kicks. These felt nice on the hammies.
  • Round 1 – jab, cross, roll back, roll forward
    • Burn move – high knee jump rope
  • Round 2 – rear knee, switch knee
    • Burn move – high jab/cross + low jab/cross
  • Round 3 – cross, hook, rear knee, switch knee
    • Burn move – high hooks + low hooks
  • Round 4 – front uppercut, rear uppercut, hook, roll forward, roll backward
    • Burn move – rotating uppercuts
    • This is the first combo where I had to do it very slow to get the cadence before I sped up. I guess I have a new appreciation for people who actually do this stuff in a fight – there is a lot of thinking if the combos aren’t instinct. I probably would have been knocked out 5 times by now!
  • Round 5 – cross, hook, rear knee, double jab, cross
    • Burn move – Roll, jump, roll jump
    • This combo was even more cerebral than the one in round 4. I really had to stop and think to get it right.
  • Round 6 – rear uppercut, hook, cross, switch knee
    • Burn move – sprawl + jump to fighter stance
    • Starting with a rear uppercut felt awkward at first, but it got more intuitive in the 2nd round.
  • Cool down – 3 minutes (don’t skip this – it feels good and you need this)

Next on deck for week 1 is Power Sculpt, followed by:

  • MMA shred
  • Dynamic strength (again)
  • Active recover

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 macro nutrients 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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