I knew right from the first announcement of Core De Force that I was going to LOVE this program.  My love for Mix Martial Arts started in college when I took my first kickboxing class at my local gym.  From then on I was hooked.  I joined LA Boxing after I got married in 2010 and even fought (and won I might add) in one of the amature fight night.

So, when Beachbody announced their new Mixed Martial Arts inspired program I knew I would have to try it. I was able to try preview of Core De Force, which happens before any big release on BOD, and I fell in love.  You’re telling me that I can keep my love of MMA going while my kids were napping upstairs? SOLD!!!

What’s the Low Down on Core De Force?

Created by Trainers Joel and Jericho, it’s 30 days of zero-equipment, core-defining workouts inspired by the most high-octane sport in the world—Mixed Martial Arts!

CORE DE FORCE is more than a few Kickboxing moves. It’s a complete, total-body shred —no equipment needed. In 3-minute “rounds,” you’ll alternate between Boxing, Kickboxing, and Muay Thai punches and kicks, cardio spikes, and bodyweight training—a combination that works your core from 360-degrees and helps blast through calories to tighten your midsection and shred belly fat fast.

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The Workouts

  1. MMA Speed: Upper body- and core-focused, this Boxing-influenced workout is short—but packs a serious punch. (6 rounds – 27 mins)
  2. MMA Shred: Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that helps lean you out fast. (9 rounds – 37 mins)
  3. MMA Power: Using explosive and defensive-style movements, this fast-paced, cardio-conditioning workout will help you carve a tight, lean body. (12 rounds – 47 mins)
  4. MMA Plyo: What happens when you combine Boxing, Muay Thai, and plyometrics into one workout? You get a total-body shred designed to knock out hundreds of calories and spike your fat burn into overdrive. (12 rounds – 47 mins)
  5. Power Sculpt: A total-body burner that uses explosive power and interval training to help sculpt lean muscle and build next-level endurance. (9 rounds – 37 mins)
  6. Dynamic Strength: Low on impact but high on intensity, this no-equipment, bodyweight throwdown helps carve impressive definition. (12 rounds – 47 mins)
  7. Active Recovery: Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness. (21 mins)
  8. 5 Min. Core on the Floor: The ultimate core finisher—5 challenging plank movements to help burn the belly and define, flatten, and tone the tummy. (5 mins)
  9. Core Kinetics: Strengthen your powerhouse with fat-blasting moves that help carve flat abs and tight obliques. (15 mins)
  10. CORE DE FORCE Relief: The quickest stretch ever. Do this 5-minute session before bed to help relieve tight and tired muscles—and keep you at the top of your game. (5 mins)

How are the Workouts Structured?

Each workout is broken into 3 minute “rounds” just like a real boxing match.

In each of the MMA workouts you will do kickboxing, boxing, and muay thai inspired combinations. Each round also has a cardio spike which kicks up the heart rate BURN FAT.  It looks like this…

  • Learn the Combination- They break down each combination and show you proper form for each move.
  • Start of Round- 1:00- Do the combination they just taught you
  • 1:00-1:30– This is your first heart rate spike. You will see it during the first minute and then spike your heartrate for maxium fat burn.
  • 1:30-2:30– You return to your combination. Since you have already done it for a minute you can put a little more effort and core rotation into each move.
  • 2:30-3:00- You will complete the same spike as earlier in the round. Then DING DING DING the bell rings and you are done with that round.
  • Break– You get about a 1 minute break between rounds to rehydrate and breath.

Each of the strength workouts, Dynamic Strength and Power Sculpt, still use the 3 minute rounds.  However they don’t use the cardio spike like the MMA workouts do.  During these workouts you get 3 moves for either a minute each or as the moves get harder the times gets shorter.  But don’t let these fool you, you will be drenched in sweat by the end of them.

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Is There a Modifier?

Yes, Jessica (the modifier) is in every single workout.  She keeping things lower impact while still working up a sweat.  To be honest I followed her for the Dynamic Strength and Power Sculpt workouts most of the time.

The Eating Plan:

I love this meal plan because it is set up similar to 21 Day Fix however there is one HUGE difference, during week 2 and 3 you get to eat MORE!! Since you are working harder and burning more calories you need to give your body more fuel.  It is set up like this.

Week 1- You figure out which bracket you are in. I was in the 1200-1400 calorie range.

Week 2- You eat everything in your bracket but ADD an extra fruit a day

Week 3- You get to eat everything in your bracket, keep that extra fruit AND an additional Healthy Fat.

Week 4- You drop back down to what you were eating during week 1.  This gives your body the fuel it needs, but then also gives your body the chance to shred some serious weight.

The Calendar:

There are three different calendars when you reviece this program.

  1. The 30 Day Regular Calendar: This calendar leads your through each of the workouts and mixes in the strength training workouts with the cardio workouts.  Thats not to say that the strength training workouts won’t get your heart rate up. 
  2. The Deluxe Calendar: This calendar adds in the deluxe workouts, Agility Strength, Agility Power, and MMA Kick Butt.  They also use the agility ladder to help yor feet move just a little faster. 
  3. The Hybrid Calendar: This Calendar utalizes Beachbody on Demand to mix in workouts from other programs.  So you may be lifting weights one day and then complete a Core De Force wokrout the next day. It’s a great way to mix it up so you aren’t bored. 

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My Results:

I completed 3 rounds of Core De Force.  The first two rounds I did the regular calendar and the third round I used the Deluxe Calendar because I had purchased the All Access Pass. I also swapped MMA Speed for MMA Speed 2.0 a BOD exclusive.

I am really happy with my results, I stuck relatively close to the meal plan, and loved how you are allowed to eat more food during week 2 and 3.  What’s even better is that I was able to keep my milk supply up so that I coul continue to nurse Q.

 

Buying Options:

The All Access Pass

The All Access Pass allowes you to stream every Beachbody workout for a FULL year.  You even get access to any brand new programs they release, like Shift Shop, or YouV2.

The All Access pass also allows you to download the full Core De Force meal plan and offical workout calendars.  Every workout, every meal plan, and calendar is on Demand.  Do if you don’t want DVDs, its great to be able to stream your workouts with BOD.

The All Access Challenge Pack is on sale right now for $160. Which includes your All Access Pass to every Beachbody program including meal plans plus Shakeology. I drink shakeology everyday as a meal or snack. My favorite flavors are the Vegan chocolate and Greenberry. Learn more about Shakeology here.

Learn About the All Access Pass

shakeology-pack

 What You Get in the Challenge Pack: $160

  • DVDs of All workouts listed above
  • Eating Plan
  • Quick-Start Guide
  • 30-Day Calendar
  • A Set of Portion-Control Containers
  • One month supply of Shakeology
  • Shaker Cup
  • 24/7 Online Support
  • Access to all of my challenge groups
  • 30-DAY MONEY-BACK GUARANTEE

Buy the Core De Force Challenge Pack

digital-pack

What You Get With the Digital Unlock: $160

No DVD player? No problem! You can still build a knockout body with the right combination of fitness and nutrition. And with the Digital CORE DE FORCE and Shakeology Challenge Pack, you’ll get both in one convenient package.
With Beachbody On Demand you can stream your CORE DE FORCE workouts online, access all your program materials, and even try some of Beachbody’s most popular programs—like P90X®, INSANITY®, and 21 Day Fix EXTREME®. Plus, you’ll be able to stream new workouts from Joel and Jericho that aren’t available anywhere else. Also on Beachbody On Demand: the CORE DE FORCE “Modifier Track” which lets you view the modifier in “split-screen” mode for every workout if you need help getting started. CORE DE FORCE DVDs not included.

You get:

  • All workouts listed above
  • Eating Plan
  • Quick-Start Guide
  • 30-Day Calendar
  • A Set of Portion-Control Containers
  • One month supply of Shakeology
  • Shaker Cup
  • 24/7 Online Support
  • Access to all of my challenge groups
  • 30-DAY MONEY-BACK GUARANTEE

Buy The Core De Force Digital Unock

performance-pack

What You Get with Core De Force Performace Pack: $160

It’s no secret—getting knockout results in 30 days takes work. And it’s easier to stay committed when things like low energy and soreness aren’t holding you back from achieving your goals.

You get:

  • All workouts listed above
  • Eating Plan
  • Quick-Start Guide
  • 30-Day Calendar
  • A Set of Portion-Control Containers
  • One Month Supply of your choice of a  Performace Supplement. 
  • Shaker Cup
  • 24/7 Online Support
  • Access to all of my challenge groups
  • 30-DAY MONEY-BACK GUARANTEE

Buy the Core De Force Performace Pack

Core De Force Base Kit: $59.85

Want the workouts but not the shakeology, performace pack, or portion control containters? The base kit offers…

  • All workouts listed above (not the deluxe ones)
  • Eating Plan
  • Quick-Start Guide
  • 30-Day Calendar
  • 24/7 Online Support
  • Access to all of my challenge groups
  • 30-DAY MONEY-BACK GUARANTEE

Buy the Core De Force Base Kit