Core de Force REVIEW – Day 9 – Power Sculpt

I have a softball game tonight, so hopefully I didn’t do too much to mess up my swing. I usually take it easy on Wed AM workouts when I have softball that night, but, YOLO, right??? When I saw this on the calendar, I thought for a moment, “…hooray – new workout…”


I did this one already – I realized it when we did the first move. I guess I should read my own blog.

I remembered hating the volume of push ups, and remembered why when round 9 hit. That last set of push ups + knee checks is still a burner. I’m willing to be in the next workout or two I’ll fly through it without a downdog reset, but no such luck today.

Side note related to swinging bats – I hit the cages last night just to tune up my swing. Ended up hitting 15 rounds (I know – that is a lot). Lesson learned – take off your wedding ring! I had a hellacious blood blister above it that popped this morning when I did my first set of “ground to fighter stance.” Core de Force has the distinct honor of being the first Beachbody workout program to ever make me bleed.

Tomorrow is core kinetics again, and I already know that will be a big back of suck.

Move of the day: jumping firefly – I really rocked these today.

Runner up MOTD:  plank skaters – still digging it.

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

Day 9 – 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
      • My speed and technique felt improved on this move
    • Jumping firefly
      • Really focused on keeping chest low. 2nd time through (round 5 was tough)
    • Half-monkey circle jump to guard
  • Round 2
    •  Switch roundhouse kick
      • Still loving these
  • Ground to fighter stance
  • Low stance switch
    • Started counting reps in my head on the 2nd round
  • Round 3
    • Ginga hop
    • Alternating clinch knees
      • I’m not going for speed – I want the proper form, so screw the people that are flying through – they aren’t bending back!
    • Triple alligator push up
  • Round 4
    • Roll jumps
    • Plank skaters
      • Aiming for zero hip sway
    • Half superman push up
      • Still think this blows
  • 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
      • Had to go to down dog a couple times – arms were tired
    • 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 MMA Shred + core kinetics (again – BOO!), followed by:

  • 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 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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