Day 12 of Core De Force introduces a new workout… MMA Power! Here’s my review of MMA Power –
- Length: 47 minutes.
- Number of Rounds: 12.
- Equipment: None.
- Description: Using explosive and defensive-style movements, this fast-paced, cardio-conditioning workout will help you carve a tight, lean body.
Learn It: Like the other MMA workouts,the first thing I notice about this workout is that you are given the option to select either to do the workout or something called “Learn It & Work It,” which is only 4 minutes long. I opted not to learn it and work it because I’ve done both Tae Bo, Les Mills Combat, and some self defense in the past, so I had a feeling I could catch on quickly. Plus, I’m short on time in the mornings, so the less I have to do, the better! For the less coordinated, or people who are unfamiliar with basic MMA moves (like uppercuts and hooks), then I’d recommend starting with Learn It & Work It before jumping into MMA Power.
Music: Second thing I notice is that I am given the option to play the music that comes with the program or turn it off. I normally listen to the music that comes with the program the first time I do it, and then if it’s generic music, I’ll opt to play my own workout playlist in the future.
Length: Next thing I notice… 47 minutes. My mind immediately goes “wow, that’s almost an hour.” The other MMA workouts have been a bit shorter (27 and 37 minutes), so the extra 10 minutes was a little shocking to me, but I committed to this thing, so there’s no turning back now!
Format: There are 12 rounds. A “round” is 3 minutes long, like a boxing round. A round includes a one-minute MMA combination, then a 30-second cardio spike, repeat both the one-minute and the 30-second moves, then a 30-second break, during which the next move is explained. There are six unique cardio spikes in this workout; which are repeated. Here is the format of the workout:
- Warm Up: A short warm-up of the following moves: jog in place, pulse side-to-side with a chest opener, pulse side-to-side with shoulder rolls, alternating toe taps to warm up the hamstrings, hip openers, and a torso rotation.
- Round 1: Hook, cross, jump hook for 1 minute, with a 30-second cardio spike of switch jumps; repeat. In switch jumps, you start in a squat, then jump your feet so one is in front of you and one behind you, alternating quickly.
- Round 2: Rear snap kick, switch snap kick for 1 minute, with a 30-second cardio spike of spiderman climbers; repeat. Spiderman climbers are intense! They are very similar to mountain climbers.
- Round 3: Front uppercut, cross, switch knee, rear push kick for 1 minute, with a 30-second cardio spike of lateral jump, vertical jump; repeat. Here’s what the MMA combo looks like for this round:
- Round 4: Slip back, slip front, roll back, roll front for 1 minute, with a 30-second cardio spike of ground-to-fighter stance; repeat. Here’s a short video of the cardio spike:
- Round 5: Cross, side kick for 1 minute, with a 30-second cardio spike of reverse lunge, clinch knee; repeat. Here’s the MMA combo for this round:
- Round 6: Front uppercut, cross, front uppercut, side kick for 1 minute, with a 30-second cardio spike of roll jumps; repeat. Here’s a short video of the MMA combination:
- Round 7: Jab, cross, slip back, cross, roll back for 1 minute, with a 30-second cardio spike of switch jumps; repeat. Here’s a short video of this MMA combination, which is my all-time favorite from the program:
- Round 8: Switch snap kick, cross, front side kick for 1 minute with a 30-second cardio spike of spiderman climbers (yes… THEY’RE BACK!); repeat.
- Round 9: Slip front, roll back, cross, hook for 1 minute with a 30-second cardio spike of lateral jump, vertical jump; repeat.
- Round 10: Switch roundhouse kick for 1 minute with a 30-second cardio spike of ground-to-fighter stance; repeat, switching your fight stance.
- Round 11: Hook, rear uppercut, switch roundhouse kick for 1 minute with a 30-second cardio spike of reverse lunge, clinch knee; repeat.
- Round 12: Body jab, cross, switch push kick for 1 minute with a 30-second cardio spike of roll jumps; repeat. Here’s a short video of what the MMA combo looks like. I had a hard time catching onto this one for some reason… maybe because it’s at the end of the workout, and I’m dead exhausted by the time I get to it:
- Cooldown: A short cooldown of the following moves: hip flexor stretch, calf stretch with a shoulder stretch, quad stretch, hamstring stretch, upper back stretch, and a chest opener stretch.
The verdict? LOVE! Okay, I know I say that about ALL of the workouts, but this one might be my favorite yet. I loved the introduction of defensive moves, like slips and rolls into the combinations. I felt like the combinations started to get a little more intricate and difficult too, which makes me feel like a real fighter. My all-time favorite combination (from Round 7) is in this workout. The cardio spikes are all pretty rough, especially those spiderman climbers, so this is a great cardiovascular workout.
I love that the MMA workouts not only works the body, but the mind too. It doesn’t feel like it’s choreographed, like Cize or Les Mills Combat does, but, similarly, you are learning some combinations, which requires some muscle memory, coordination, and agility. I workout first thing in the morning, when my brain isn’t totally awake yet, so I feel like this workout helps me wake up my brain in addition to my body.
The workout also includes one person who is modifying the workout, so if you need to decrease the range of motion or take out some of the high impact for your joints, you can follow the modifier and still get a great workout.
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!