Core de Force REVIEW – Day 8 – MMA Shred + Core Kinetics

Did P90X3 yoga yesterday before starting week 2 of Core de Force. Looked at the calendar, and saw it was a two-fer. Not only do I have the base workout (MMA shred), but I also get to experience the 15 minute “Core Kinetics” workout right afterwards.

This type of programming practice is pretty common with Beachbody workouts (at least in my experience). After a week or so in the program, they add on a specialty core workout to do either before, right after, or later that day. I’ve done all three, and tend to have a better core workout when I split up the session. I found this out when doing the Insanity program. For the first couple of sessions, I did cardio abs right after the base workout fried me. I felt like a sloth and had a cruddy workout. One day, I was pressed for time, and had to do cardio abs later in the evening (I usually workout in the AM). I remember thinking, “…dude, I must have leveled up, that was so much easier…”

In retrospect, it was easier because I had some gas in the tank again.

I’m not comparing Core Kinetics to Cardio Abs. I actually think Cardio Abs is harder, but, I’m just saying, maybe I should have done it in the evening today. About 2 minutes into the workout, my brain went to a bad place.

“I effing hate core workouts.”

I kept repeating that in my head as I labored through the remaining 12 minutes. Not exactly my happy place.

In all honesty, I don’t understand the rationale behind a core-centric workout. It would be absolute lunacy to stack 12 leg moves on top of each other. Nobody would do that. But, stack 12 ab movements on top of each other, and you are an exercise genius. The logic escapes me. These types of workouts suck, but you have to do them because the paper calendar tells you to, and you don’t want it staring back at you calling you a slacker.

It is an absolute fallacy to think that doing an intense ab workout gives you a six pack. True – these types of workouts will strengthen your abdominal muscles, thus providing the potential for definition. BUT, and this is a BIG BUT, you can’t expect to have a “six pack” (the visible type) if you have a huge layer of fat on top of them. You need to dial in your nutrition, lose the extra weight around your midsection, and then revel in the majesty that is your six pack. Don’t worship at the false alter of abs workouts – they are a total waste of time if your end result is to have underwear model abs. There is no such thing as the ability to reduce fat in a targeted area by pummeling that area with rep after rep after rep. Please don’t think that is possible. It is not. Fat loss is holistic. True – genetics dictate where people are predisposed to put on excess fat (that is between you and your genes), but, for the most part, the process of fat loss will be a full body experience. I’ll say that again – you won’t lose fat around your belly by doing a bunch of sit ups.

I do have a point here – and its a positive one. Rather than striving for the vanity of six packs abs, shoot for improved core strength, and the overall health and musculoskeletal benefits that accompany it. Be deliberate in your moves – strive for full range of motion, and aim for proper form as opposed to high rep count. You can really improve your hip and back strength with these types of workouts, if you really focus on it.

Nothing new to report with MMA shred other than my kicks keep improving. Loving that. My hips feel oh-so-loose!

Move of the day: Alternating triangle lift – I hate this move, but its really challenging.

Runner up MOTD: Repeating push kicks – these were surprisingly challenging and I liked them.

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

Day 8 – Core de Force, MMA Shred + Core Kinetics

  • Time – 37 minutes MMA shred, 16 minutes Core Kinetics
  • Structure (MMA shred) – warmup, 9 rounds work, cool down
    • Each round is 3 minutes
      • Skill move, burner move, repeat (just like the MMA speed format)
  • Structure (Core Kinetics)
    • Each move is 1 minute

Core Kinetics (7 exercises, repeat circuit twice)

  • Double leg extension
  • Horizontal leg check (plank position)
  • Alternating triangle lift
    • OMG I hate this. That means I need to focus on it and get better at it – I’ve done leg lifts with a hip thrust before, but this is a completely different way to do it, and its a challenge.
  • Hip dips
  • Repeating push kicks (left then right)
    • These were a nice challenge – got a nice burn going in the abs
  • Hip escape toe tap
  • Guarded Square up

MMA Shred

  • Warm-up – 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
  • Round 2
    • Skill – jab, front up elbow, cross, right up elbow
    • Burner – alternating clinch knees
  • Round 3
    • Skill – right snap kick, switch snap kick
      • Still love this round!
    • Burner – right reverse lunge + clinch knee
  • Round 4
    • Skill – jab, cross, front slashing elbow, right slashing elbow
    • Burner – switch jumps
  • Round 5
    • Skill – front up elbow, right knee, switch snap kick
    • Burner – triple lunge + ginga hops
  • 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
      • Still awkward, but getting there
    • 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 2 is Power Sculpt followed by:

  • MMA Shred + core kinetics (again – hooray)
  • 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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