Core de Force REVIEW – Day 7 – Active Recovery

On the 7th day he rested.

Not if he is doing Core de Force.

In the Beachbody programs that I’ve done, they usually give you an optional off day. Not here. You workout for 6 days, and then the recovery day is programed as day 7. Remember – there is NO SHAME in taking a day off if your body tells you too. Take the day, and then just keep following the workout sequences when you come back. I will say that I’d prefer this workout to being idle though…

You could veg out and just not do the day, but then you’d miss checking it off your calendar, AND, you wouldn’t feel oh-so-good afterwards.

This was a very nice and light session.

About half of it is dynamic moves that are very light (punches, elbows, kicks), and then the other half of the workout is static stretching. My big takeaway from today’s session is the improvement in my kicks. In just a week of practice, my form is improved and my hips are much more open and able to do the full range of motion.

In keeping with my theme of not letting my back strength to to the wolves, I did 3 more sets of inverted rows (25, 18, 13) following this workout, and then spent 10 minutes meditating with my pal Bee.

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

Day 7 – Active recovery

  • Time – 21 minutes
  • Structure – about 10 minutes of active moves (punching, kicking, etc), and then about 10 minutes of static stretching.

Note – you’ll be doing boxer’s bounce in between each move in the dynamic part of the session.

Dynamic moves

  • jab/cross
  • front uppercut, right uppercut, hook
  • rear knee, switch knee
  • roll back, roll forward
  • rear snap kick, switch snap kick
  • sidekick dominant
  • sidekick non-dominant side
  • front up elbow, rear up elbow, front slashing elbow, rear slashing elbow
    • NICE core twisting here – take advantage of it
  • rear push kick, front push kick


  • chest stretch
  • upper back stretch
  • left shoulder stretch
  • right shoulder stretch
  • left quad stretch
  • right quad stretch
  • right IT band stretch
  • left IT band stretch
  • right hamstring stretch
  • left hamstring stretch
  • right runner’s stretch
  • left runner’s stretch
  • child’s pose to downward dog w/alternating calf stretch
  • pigeon pose – left
  • adductor stretch – right
  • adductor stretch – left
  • pigeon pose – right
  • seated twist – left
  • seated twist – right

Next on deck is week 2!

  • MMA shred + Core kinetics
  • Power Sculpt
  • MMA shred + Core kinetics
  • Dynamic Strength
  • MMA power
  • Power sculpt
  • Active recovery

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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