How many different ways can you do a push-up? This workout answers that question!
- Length: 47 minutes.
- Number of Rounds: 12.
- Equipment: None.
- Description: Low on impact but high on intensity, this no-equipment, bodyweight throwdown is designed to carve impressive definition.
Format: There are 12 rounds. With all Core De Force workouts, a “round” is 3 minutes long, like a boxing round. However, unlike the workouts that start with “MMA,” the format for a round is a little different for Dynamic Strength. There are three moves in each round, each performed for around one minute. You will typically see one variation of a push-up, one leg move, and one move that focuses on the core and/or balance. There are two parts to this workout – during the first half, you are learning the moves, then in the second half, Joe and Jericho introduce a way to make the move more difficult by adding a progression. Here is the format of the workout:
Warm Up: A short warm-up of the following moves: pulse side-to-side with a chest opener, pulse side-to-side with shoulder rolls, jumping jacks, alternating windmills to warm up the hamstrings, hip rolls, and a torso rotation.
Round 1 and 7:
1. Inchworm Push-ups. Here’s a short video of this move from the progression in Round 7, where you add a leg lift on each push-up. During Round 1, there is no leg lift.
2. Bridge Reachover. This move is inspired by Brazilian jiu-jitsu. Here’s a short video of the Round 7 move with a progression where you lift your heels off of the ground. During Round 1, your heels stay on the ground.
3. Single Leg Balance with a Kick (right side). Another short video to show you this move. There’s not really a progression in Round 7, though you can focus on kicking higher.
Round 2 and 8:
1. Scissor Push-ups. This move is rough! It’s also in Insanity Max: 30, which is my favorite at-home fitness program by the way. Starting in push-up position, bring one leg under your body so that your foot is on the opposite side. The progression is Round 8 is actually floating your leg off of the ground, rather than having it rest on the floor.
2. Sumo Squat with a Leg Check. Squat, then at the top of the squat alternate raising one leg for an oblique crunch. There’s no progression on Round 8; just try to get deeper into the squat.
3. Single Leg Balance with a Kick (left side). Same move as Round 1, just on the opposite leg.
Round 3 and 9:
1. Walking Split Push-up. I’m weird. This is my favorite move from this workout. Here’s a short video to show you this one, which include the Round 9 progression, where you raise a leg. During Round 3, both feet stay on the floor.
2. Circle Sit Uppercut. Starting your back, do a sit-up with an uppercut at the top. For the Round 9 progression, you add a hook.
3. Balance Repeating Side Kick, Tap Down (right side). This is a fairly slow side kick that gives you the chance to focus on your form and engage your core. In the Round 9 progression, don’t tap your foot on the floor. It’s a real balance challenge!
Round 4 and 10:
1. Push-up to Knee Escape. A push-up with an alternating knee tap. In the Round 10 progression, as shown in the video, you instead tap your toe.
2. Floating Starfish. Lay on your belly with your arms in front of you. Raise your arms and legs off of the floor and alternate raising your right arm with your left leg and vice versa. In the Round 10 progression, keep all limbs off the floor, while raising and lowering them all at the same time.
3. Balanced Repeating Side Kick, Tap Down (left side). Same as Round 6 move, but on the other leg.
Round 5 and 11:
1. Triple Wide Push-ups. There are three brutal push-ups in this move: a tricep push, them walk your hands out to a regular push-up, then walk them out to a wide push-up. There’s no Round 11 progression, but the challenge is to stay on your toes in both rounds!
2. Left Reverse Lunge with a Twist. Start in a lunge, then at the top of the lunge, raise your leg and twist through your core. There’s no Round 11 progression.
3. Alternating Side Plank. Start in a forearm plank, rotate into a side plank, and punch your arm into the sky. For the Round 11 progression, in addition to raising one arm, you raise your leg as well.
Round 6 and 12:
1. Sphinx Blasters. This is the hardest move in this workout… and maybe even the entire Core De Force program! Here’s a short video of me doing this on my knees. In Round 12, try to do a couple on your toes!
2. Right Reverse Lunge with a Twist. Same move as Round 5, but on the opposite leg.
3. Sit-up Escape. Great ground fighting move! Start on your back with your front leg straight and your back leg bent with your knee to the sky. With your hands in guard, do a sit-up, then transition into a bear stance, then switch sides for the sit-up. There’s no Round 12 progression, but I like to try to do a hop in between sides.
Cooldown: Staying on the floor, drop your knees to one side for a torso twist, followed by a hamstring stretch on your back with ankle rotations. Roll up into a seated position. The cooldown ends with a shoulder stretch, tricep stretch, and a chest opener stretch.
The verdict? Other than the Active Recovery workout, this is probably the easiest of the Core De Force workouts, despite the numerous push-ups, though several of the moves are still pretty challenging! It’s low-impact, but I definitely worked up a sweat!
Interested in Core De Force? You have a couple of options to buy it. You can get a challenge pack that comes with Shakeology, or a performance pack that comes with two of my favorite performance supplements – Energize and Recover. You can also check out the base kit or deluxe kit.
Need support? It just so happens that I coach people through at-home fitness programs, like Core De Force! So, if you order the program through one of the links on this site, I’ll be happy to work with you to help you stay on track and plug you into one of my online accountability groups!
Have questions? Comment below or send me an email at firstname.lastname@example.org!