Core de Force REVIEW – Day 4 – Power Sculpt

Sundays in the fall are for football. And wings. And delicious homebrewed beer. You can let me know in the comments how contradictory it is for me to talk about beer and wings in a fitness post. But, let me point out the following…

  1. My homebrewed hefeweizen is the bomb.
  2. The wings are full sections and oven baked – no fried stuff in my house!

My Eagles played (and won!) on Thursday, so Sunday’s games were more for enjoying my fantasy football teams steamrolling opponents, and, of course, watching Mrs. Breaking’s Chiefs play at night. Fun note – if Aaron Jones (RB – Green Bay) beats George Kittle (TE – San Francisco) by 3 points or more tonight, I’ll go an amazing 6-0 in my fantasy football leagues this week!

I almost didn’t work out today. Mrs. Breaking worked overnight, and Baby Breaking decided to start our day at 3am. I was freaking tired. I spent the AM bottling my dark belgian beer, and watching Baby Breaking while Mrs. Breaking slept (again – she worked overnight). The early game came and went. It was the Chargers @ Browns. Usually that would be a special type of torture, but the Browns (this game notwithstanding) are kind of fun to watch this year. After that, I was “treated” to the Rams @ Broncos. For the most part, it was a crud fest, and became more of a, “…when will they bench Case Keenum…” type of game. I get that the Rams are good, but 2018 Case Keenum looks like Jeff Fischer Case Keenum – not the one that dazzled in Minnesota in 2017.

Anyway, as that game was plodding along, I had a mental debate in my head. Should I keep being lazy, or should I put on my big boy pants and do a workout? The wings were about an hour or so in my belly, as was my last hefe. The exercise part of my brain won, I said “screw it,” and I went downstairs to press play. I cued up Power Sculpt and hoped it was as short as Speed MMA.

It wasn’t. But, it wasn’t as long as Dynamic Strength, so hooray for that.

Overall, this workout delivered. At the end, I was sweating, and I was proportionally tired for the amount of work that we did. The amount, variety, and difficulty in ground-based pushing moves is what did the tiring. Round 9 put the icing on the cake. 60 seconds of push ups, especially at the END of your workout, is enough to make you want to yaak. I checked my pulse a couple of times throughout, and it was easily over 110 bpm whenever I checked. I guess 9 rounds is a nice happy medium between the 12 rounds of Dynamic Strength, and the 6 rounds of Speed MMA where you wonder – did I actually work out enough????

Move of the day: hip drive through – again – that was just fun. When Jericho first demoed it, I thought, “…what the hell…,” then, when I did it, I was like, “…ohhh, I get it….”

Runner up MOTD:  plank skaters – it’s a nice way to spice up planks which can get “blah” if you do them too much/too often.

Probably going to do sometype of yoga on Monday, and then attack the next Core de Force workout on Tuesday.

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

Day 4 – Core de Force, Power Sculpt

  • Time – 36 minutes
  • Structure – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • 3 moves – 60 seconds, 45 seconds, 35 seconds, the moves get progressively harder as the duration lessens

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and wide leg windmill toe touches
  • Round 1
    • Hip drive through
      • This is kind of a fun move – Joel says this is brazilian jiu-jitsu inspired.
    • Jumping firefly
      • This is a shoulder burner if you do it right. I’m going to steal this move for my Wednesday group. It’s like a launch pad push up and a spider push up all in one. The lower you keep your chest, the more intense it is.
    • Half-monkey circle jump to guard
  • Round 2
    •  Switch roundhouse kick
      • Chuck Norris would be proud

chuck norris roundhouse

  • Ground to fighter stance
  • Low stance switch
    • Nice little low plyo move – will steal this for Wednesday sessions as well.
  • Round 3
    • Ginga hop
      • Like a slower and deeper skater hop with kapoera hands
    • Alternating clinch knees
      • Okay – I know I’m new to this, but I don’t think Jericho was doing it the way Joel was trying to cue us to do it. She was more hopping and dancing, and I was more focusing on driving my knee through my mirror image skull.
    • Triple alligator push up
  • Round 4
    • Roll jumps
    • Plank skaters
      • I enjoyed this, and will also steal it for Wednesdays. You set yourself in a plank position, but with your feet in bear crawl position (flat back). You then cross one foot back and over the other foot. Come back to neutral bear plank, and repeat with the other foot. Minimize the hip sway to keep the move intense and locked in.
    • Half superman push up
      • This isn’t easy for 35 minutes. In round 8, I ended up going to my knees for a moment or two.
  • Rounds 5-8 are an exact repeat of rounds 1-4 w/o any modifications
  • Round 9 – full 3 minutes, no rest but for transitions
    • Left reverse lunge + clinch knee (30 sec)
    • Right reverse lunge + clinch knee (30 sec)
    • Push up + leg check
      • Dude, 60 seconds of push ups at the end is GRRRRRRR
    • Guarded squat + squat jump
  • Cool down – 2 minutes (don’t skip this – it feels good and you need this)

Next on deck for week 1 is MMA Shred, followed by:

  • 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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