Core de Force REVIEW – Day 5 – MMA Shred

After Day 4, I did a day of yoga to stretch and lengthen my muscles. And, I just love yoga. My body and mind feel so freaking good after a nice yoga session. The next day (Tuesday), I opted to spend the morning drinking coffee and watching news with Mrs. Breaking, and then spent the evening playing with Baby Breaking while the misses was out doing a golf lesson and running some errands. I don’t sweat off days as much as I used to.

When I first started doing these HIIT programs that prescribed 5 and/or 6 straight days of work, I felt lazy when I didn’t do work on that 6th or 7th day. It was an actual conscious thought in my head that I was doing something wrong. When you think about it, that is kind of nuts considering that most people (myself in the past included) typically think that working out 3 days a week is doing GREAT. If you work out 3 days a week, that means you are NOT working out 4 days a week. If you worship at the altar of 6 day a week HIIT training, you will think you are the laziest SOB if you take 4 days off a week.

There is intense, and then there is INTENSE

That is probably a post/discussion for another day. We need to have healthy relationships with the things in our lives – whether its people, work, exercise, food, hobbies, etc. If something that should make you better makes you feel worse, it’s time to reassess. Long story short – I don’t beat myself up for taking a day off from doing something active. The sun still rises and my body doesn’t turn to dust. Life will go on if I don’t press play for a single day.

I know that seems like a contradictory premise considering that so much of this website is dedicated to reviewing workout programs that prescribe 5-6 days a week of exercise. I guess I’m here to tell you that you can still get amazing results out of these (or any) workout programs even if you pepper in extra days off along the way. I’ll caveat that by saying, you might find, after a while, that your body and psyche enjoy being in motion. It might not mean doing that HIIT workout for the 5th straight day, it might mean that your body craves a light yoga session that day.

You can embrace that.

It’s totally healthy.

If you interrupt your workout program with an extra recovery day or an extra yoga day, the workout police aren’t going to come and arrest you.

You can do what feels right.

Today’s workout reminded me a lot of MMA Shred with its format. Except this time, we learned some new moves – MUAY THAI elbows!

worst kickboxer

Muay Thai elbow strike demonstrated in not only the worst Kickboxer movie in the franchise, but arguably one of the worst movies of all time. Shame on you Jean Claude Van Damme for being in this. Shame on you.

Similar to MMA Shred, there is a 7 minute tutorial that you should check out to learn the moves before doing the workout. I will say that the in-workout instruction is pretty darn good. I said this during MMA Speed, and I’ll point it out again here – since you have two sets of each skill, do one set with your dominant stance and do the 2nd stance with your non-dominant stance. There is a lot to be said for training both sides of your brain & body equally.

This workout really emphasized movement in the transverse plane (diagonal). This is a great plane of movement to train because it is very functional. Twisting is something we do in everyday life, and if any of the links in the chain are weak or compromised, you could injure yourself doing something as simple as bending to one side and extending across your body to the other side. Torquing movements are good movements to incorporate into your training.

Move of the day: Snap kick + switch snap kick – I really felt a GREAT stretch in my hips and hamstrings here. I mean a GREAT stretch.

Runner up MOTD:  Switch jumps – very creative move that challenges torso and hip mobility

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

Day 5 – Core de Force, MMA Shred

  • Time – 37 minutes
  • Structure – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • Skill move, burner move, repeat (just like the MMA speed format)

  • Warmup – 2 min
    • Boxer bounce, arm swinging, rolling, and soldier kicks
  • Round 1
    • Skill – Front side elbow, rear side elbow, roll back, roll forward
    • Burner – high knee jump rope
      • I’ll always be a fan of this burner!
  • Round 2
    • Skill – jab, front up elbow, cross, right up elbow
    • Burner – alternating clinch knees
      • These frustrate me – I want to get the form right with a full back bend, but that messes up my mojo when I try to go fast. Oh well – I’ll keep working on it.
  • Round 3
    • Skill – right snap kick, switch snap kick
    • Burner – right reverse lunge + clinch knee
  • Round 4
    • Skill – jab, cross, front slashing elbow, right slashing elbow
    • Burner – switch jumps
      • This was a cool move, and I’ll steal it for my Wednesday group. Keep your shoulders square (forward), and work on torquing your hips/feet/legs from 180 degrees (forward) to 90 degrees (sideways).
  • Round 5
    • Skill – front up elbow, right knee, switch snap kick
    • Burner – triple lunge + ginga hops
      • This would have been a runner up for move of the day if I didn’t like switch jumps so much.
  • Round 6
    • Skill – cross, front side elbow, right snap kick
    • Burner – guarded squat + squat jump
  • Round 7
    • Skill – right push kick, front push kick, shuffle back
      • Wasn’t a huge fan of this – felt awkward
    • Burner – alternating clinch knees
  • Round 8
    • Skill – front slashing elbow, right slashing elbow, double jab, cross
    • Burner – triple lunge + ginga hops
  • Round 9
    • Skill – front up elbow, right knee, front push kick
    • Burner – 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 Dynamic Strength (again, argh!), followed by:

  • 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 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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