Core de Force REVIEW – Day 6 – Dynamic Strength

This is my least favorite workout in Core de Force so far. There, I said it. I felt it after the first time, but I wanted to give it one more try.  It’s nothing that Joel or Jericho did or are doing. Maybe it’s the length of the workout compared to the rest. Maybe it’s the structure. I can’t put my finger on it. All I know is that when I finished my coffee, I said in my head, “…okay, let’s just get this over with…” Kind of like getting a physical. I kid you not, this scene with Paul Rudd and Jason Segel from “Forgetting Sarah Marshall,” went through my head. I’ve cleaned up the MEME to make it more family friendly.

eff the lemons.JPG

I guess I’m saying Dynamic Strength is my lemons, and I wanted to bail. But, alas, I didn’t.

Don’t get me wrong – there are some moves that I like. I just don’t like the “whole.” Some of the “pieces” are great.

It wasn’t as taxing as the first time. I think that is because I did it, and knew what to expect – I knew what exercises got my blood pumping, and which ones were fillers. I still think the amount of push ups and variety of push ups is challenging. No real issues there. The floating leg scissor kick will continue to be the bane of my existence. I can only imagine how awful I’d be at that move if I hadn’t just spent the last month and a half doing yoga multiple times per week. There is a lot of hip and core in that move – believe you me. I do enjoy the balance work, so that is my non-lemon part of the workout.

Oh – and non-workout side note. How the heck does Case Keenum only throw one touch down in a game where his team wins 45-10? Really? C’mon man! At least throw for 200 yards. You are doing it wrong if your WR is pacing you for the team lead in TD passes for the game. And, for you poor Arizona fans, if I were the Cardinals, I’d see Mike McCoy as a big ol’ bag of lemons and bail his biscuit out the door FAST.

Move of the day: Reverse lunges with left lift and twist – I feel like my balance is getting there, and my twists are deeper.

Runner up: Balanced repeating side kick w/o step down – round 9 & 10 – this is what showed me my lack of kicking skills. Still awesome the 2nd time around!

Check out the rest of the Core de Force workout day reviews here!

Day 6 – Core de Force, Dynamic Strength

  • Time – 47 minutes
  • Structure – 12 rounds, each round is 3 minutes, 3 exercises each, 50 seconds per exercise

  • Warm up: 2 min
    • Just the boxer bounce back and forth with some various arm flailing moves
  • Round 1
    • Inchworm push up
    • Bridge reach over
    • Right leg balance with left leg kick (you hinge from warrior 3 up to a kick with the floating leg)
  • Round 2
    • Scissor push ups
    • Sumo squat with leg check
    • Left leg balance with right leg kick (you hinge from warrior 3 up to a kick with the floating leg)
  • Round 3
    • Walking split push up (these are staggered push ups, but you alternate your hands after each rep)
    • Circular sit up + uppercut
    • Balanced repeating side kick w/tap down
  • Round 4
    • Push up to knee hip escape
    • Floating starfish – I hated this (but, its good for you)
    • Balanced repeating side kick w/tap down (different leg than round 3)
  • Round 5
    • Triple wide push ups (this is a lot of push ups – close, standard, wide, standard, close, repeat)
    • Left reverse lunge with a twist – this was almost a top 2 exercise for me – (go from lunge to raising your rear leg to hip height, and then twist towards the raised leg with your fingers touching your temples) – this is a balance beast
    • Alternating side plank
  • Round 6
    • Sphinx blasters (on your knees first – this will get harder in round 12, I promise)
    • Right reverse lunge with a twist
    • Sit up escape

Rounds 7-12 are the same exercises, but with some progression difficulties (most center around lifting a leg). Here are the highlights:

  • Inchworm push up now has an alternating leg lift for the push up
  • Bridge reach over – now you drive up to your toes during the reach
  • Scissor push up – now you float your leg – THAT WAS HARD
  • Walking split push up now floats your leg on the push up (float the leg on the same side as your elbow closest to your body)
  • Circular sit up + uppercut now adds a hook punch as well
  • Balanced repeating side kicks now doesn’t allow the foot to tap down (you are on your balance foot for all 50 seconds if you do it right)
  • Push up escape is now a toe tap instead of a knee tap
  • Starfish – you now float/pulse all 4 limbs instead of just 2
  • Alternating side plank now has a leg lift – these are tough on your hip flexors
  • Sphinx blasters – GET OFF YOUR KNEES!

Last on deck for week 1 is Active Recover, followed by:

  • Week 2

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. Core de Force stars Joel and Jericho as your Beachbody super trainers.

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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