Shift Shop Speed :25 Review!

Sorry I’ve been MIA during this program!

I’m actually in my final week of Shift Shop!  My intention to write daily has failed, but I’m going to bring you my reviews anyway!  NO SPOILERS… I promise!  🙂

Mondays, Wednesdays, and Fridays are cardio/speed days!  And the very first workout that you do during Shift Shop is this little 25-minute cardio workout, known as Speed :25.  Speed :25 is described as a way to “jumpstart your cardio with 1-minute intervals designed to work your entire body and make you break a sweat.”

Equipment:  Two agility markers.  The agility markers are a unique way to challenge yourself in the Shift Shop. They help you develop agility and coordination as you navigate around them, reacting to color “callouts” from trainer Chris Downing. As you improve throughout the program, the markers can be spaced farther apart to add new levels of intensity—meaning that anyone can be appropriately challenged regardless of fitness level.

Length:  30 minutes.  It’s a little deceptive because it’s called “Speed :25” so the “25” makes you think it’s only going to be 25 minutes.  But it’s really only 25 minutes of WORK, with a 3-minute cooldown, and some set-up discussion in between.

Music:  Meh.  I don’t need the music.  Honestly, I’d rather play my own playlist.  However, I stream my Shift Shop workouts on Beachbody on Demand, and there’s no music-free option for these workouts yet.  If you’re not familiar with Beachbody on Demand, you need to GET familiar with it.  It’s like the Netflix of fitness.  I pay $99.95 for a full YEAR of access to every single Beachbody program ever created and that WILL be released within the year I’m a member, so it’s a pretty insane deal.  I mean, you could buy the Shift Shop DVDs for $60 PLUS shipping PLUS tax…. OR you could get EVERYTHING for only around $40 more.  Pretty easy choice if you ask me!  Anyway…

Format of Speed :25:  NO WARM-UP.  Umm… yeah.  So, you might want to do a little warm-up on your own before you get started.  I was a little surprised there was no formal warm-up; however, you progress easily through the movements, so you’re not really shocking your body right out of the gate.   After Chris explains how to set up your agility markers (easy… you have two, they’re 2-3 paces apart), you jump right on into the agility drills.   Then you move into the 15 speed drills, each performed for one minute.  Finally, you end with a short (3 minute) cool down.  Here are the 15 moves, followed by a short video of each performed for a couple of seconds, time-lapsed and with NO music and fun transitions!

  1. Jump rope – kind of like a warm-up!
  2. Skip combo
  3. Ali shuffle
  4. Quick jack taps
  5. High knee run
  6. Bear crawl
  7. Lateral slide
  8. Mountain climbers
  9. Butt kicks
  10. Shop hops – My FAVORITE move from this workout!
  11. Fence jumps
  12. Burpees
  13. Swing jumps
  14. Catcher’s crawl – LEG BURNER!!!
  15. Crab creeper

Here’s a short video of this broken down:

The verdict?!

Honestly, for a cardio junkie like me, this workout was a little easy.  BUT that’s why it’s your Day 1 workout!  The moves are all pretty simple and straightforward, so they’re great for people of all fitness levels.  Chris showed modifications for every move, so you can take out some of the impact for your joints or decrease the range of motion.

I am a big fan of agility drills, so I’m looking forward to seeing how these moves evolve, as we add more agility markers.  My favorite moves in this workout were the reaction drills, like the fast jack taps and OMG the shop hops were so fun!  While the moves are simple, they are effective, as I could definitely feel the burn in my legs in many of these moves (catcher’s crawl, anyone?!).

Interested in Shift Shop? You have a couple of options to buy it. You can get a discounted bundle that comes with Shakeology and the Shift Shop DVDs, or you can get it as part of Beachbody on Demand, so you can access not just Shift Shop but hundreds of other workouts too! 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 Shift Shop! 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 distilledjill@gmail.com!

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Shift Shop Strength :25 Review

So far, so good!

I’m on Day 2 of 21 of Shift Shop!  Day 1 was a 25-minute cardio workout, which I’ll review later in this week.  Today was Strength :25, which was an easy-to-learn workout with 1-minute intervals of 15 resistance movements.

Equipment:  Weights.  It’s recommended that women use 5-10 lb. weights, and men use 10-20 lb. weights.  I used 12 lbs. for all exercise but the bicep curls because, let’s face it, one minute of bicep curbs with 12 lbs. is still pretty rough for me!  Next time I do this workout, I’ll probably increase the weights for most moves.

Length:  29 minutes.  It’s a little deceptive because it’s called “Strength :25” so the “25” makes you think it’s only going to be 25 minutes.  But it’s really 25 minutes of WORK, and it ends with a 4-minute cooldown.  The workout FLIES BY though!

Music:  Meh.  I don’t need the music.  Honestly, I’d rather play my own playlist.  However, I stream my Shift Shop workouts on Beachbody on Demand, and there’s no music-free option for these workouts yet.  If you’re not familiar with Beachbody on Demand, you need to GET familiar with it.  It’s like the Netflix of fitness.  I pay $99.95 for a full YEAR of access to every single Beachbody program ever created and that WILL be released within the year I’m a member, so it’s a pretty insane deal.  I mean, you could buy the Shift Shop DVDs for $60 PLUS shipping PLUS tax…. OR you could get EVERYTHING for only around $40 more.  Pretty easy choice if you ask me!  Anyway…

Format of Strength :25:  The workout starts with a short warm-up, as all workouts should!  Then you move into 15 resistance moves, each performed for one minute.  The warm-up + 15 moves = 25 minutes.  Finally, you end with a short (4 minute) cool down.  Here are the 15 moves, followed by a short video of each performed for a couple of seconds, time-lapsed and with NO music and fun transitions!

  1. Squat
  2. Shoulder press
  3. Reverse lunge
  4. Plank walk
  5. Bicep curls
  6. Side lunges (alternating sides)
  7. Push-up
  8. Shift lunge – for some reason, I always lose my balance on these a little!
  9. Renegade row
  10. Bridge – with a weight resting on your hips, you can REALLY feel this one!
  11. Upright row raise
  12. Piston plank
  13. Kickbacks (alternating sides)
  14. Bear kicks
  15. Sumo squat

Here’s a short video of this broken down:

The verdict?!

Well, the moves are all simple and easy to learn.  So, that’s a plus because it’s great for beginners.  Chris also showed modifications for every move, so you can take out some of the impact for your joints or decrease the range of motion.  You can also use lighter, or even no, weights to modify the moves.

I will need to increase the weights next time I do this.  At 12 lbs., I could have done heavier, especially for the legs moves.  I appreciated the no-nonsense approach – no complicated, difficult moves, just tried-and-true, effective resistance training.  I was worried that I’d get bored, as one minute seems like a long time to do some of these moves, but Chris keeps it interesting by utilizing isometric holds and playing with the tempo and range of motion.

Interested in Shift Shop? You have a couple of options to buy it. You can get a discounted bundle that comes with Shakeology and the Shift Shop DVDs, or you can get it as part of Beachbody on Demand, so you can access not just Shift Shop but hundreds of other workouts too! 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 Shift Shop! 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 distilledjill@gmail.com!

Time to make a shift…

Today, I embark on a new journey!

If you’ve been following me and my journey, then you know that at-home fitness is my JAM.  I’ve lost over 60 pounds without ever stepping foot in a gym.  Yup, that’s me…

turbofire results
My real before and ‘during” pictures!

I’ve been starting to get a glimpse at what’s REALLY possible with my fitness, so I’m

IMG_20170724_5
The Shift Shop Agility Markers

ready to make a shift and take it to the next level.  So, my next adventure into at-home fitness is going to be a 3-week program called Shift Shop.

I first heard about Shift Shop at this big health and fitness conference that I went to in Nashville last year, and I was instantly attracted to it.  I love athletic-inspired workouts, despite never being an athlete when I was younger.  (My soul-mate workout is Insanity.)  Shift Shop is athletic and includes agility marker drills, including cardio, strength, and core workouts. The agility markers are a unique way to challenge yourself in the Shift Shop. They help you develop agility and coordination as you navigate around them, reacting to color “callouts” from trainer Chris Downing.  As you improve throughout the program, the markers can be spaced farther apart to add new levels of intensity—meaning that anyone can be appropriately challenged regardless of fitness level.

Since learning about the Shift Shop, I’ve had the opportunity to workout live with Chris Downing a couple of times, and his workouts and motivational styles are inspiring and effective.  I’ve been impressed by his ability to modify his workouts so that anyone, no matter what your fitness level or where you are in your journey, can do them.

07152017 SuperWorkout EM0331-X3
Live Shift Shop workout – all fitness levels represented!

Here’s a short video about Shift Shop:

As the video explains, this is a rapid-rebuild program.  The first week, workouts are 25 minutes and you can eat some starchy carbs.  The second week, workouts are a little longer at 35 minutes, and you’re decreasing the carbs.  The final week, workouts are 45 minutes long and you’re eliminating carbs, while increasing protein, vegetables, and healthy fats.  I’m used to being a weekday vegan, so all of this carb restriction and protein is going to be a little different than what I’m used to!

So… today marks DAY ONE!  My first workout was Speed :25.  I’ll do a complete, detailed review of this first workout later this week (you do it 3 times in the first week, alternating with Strength :25, so I’ve got time to review).  I just wanted to post a little today to let y’all know that I’m back, and I’m going to document this journey with Shift Shop in this blog, so STAY TUNED! 😀

Wanna join me for Shift Shop or some other program?  Please, if you enjoy reading this blog and you’re looking to purchase a program, or need a coach, please use the links on this site.  Purchasing through a link on my site will ensure that you are connected to ME as your coach and let me know who reads my blog!  Once you get your program, I’ll be in touch and plug you into one of my many online accountability groups that anyone from anywhere on the planet can join for motivation and support.  Hoping to hear from you! 🙂

And stay tuned!  Detailed reviews of each workout will be coming your way.

Core De Force MMA Plyo Review

Day 19 of Core De Force introduces a new workout… MMA Plyo!  This is the mother of all Core De Force workouts!  It’s one of the longest and THE most bad ass, in my opinion!  Here’s my review of MMA Plyo –

MMA Plyo

  • Length:  47 minutes.
  • Number of Rounds: 12.
  • Equipment:  None.
  • Description:  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 far burn into overdrive.

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 3 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 Plyo.

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.” Some of 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 MMA Power was also 47 minutes, and that workout FLEW BY, so I had high hopes that this one would as well.

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:  Switch roundhouse kick for 1 minute, with a 30-second cardio spike of up/down jab, cross; repeat.
    • Round 2:  Jab, cross, Superman punch for 1 minute, with a 30-second cardio spike of up/down hooks; repeat.  Superman punch?!  WTF was that?!  These took some time for me to learn, and honestly, I did not totally figure them out the first time that I did the workout, but they are very rewarding once you learn them because they make you feel like a total bad-ass ninja fighter! Here’s a short video demonstrating the MMA move:

    • Round 3: Jab, cross, rear knee, front flying knee for 1 minute, with a 30-second cardio spike of guarded squat, squat jump; repeat.  First Superman punches… now FLYING knees?!  Flying knees were also a move that I didn’t totally get at first either, but once I learned how to jump while kneeing, I felt fierce and more confident that I could really punch more power into my knees. Here’s a short video of the MMA move for this round:

    • Round 4:  Cross, switch knee, rear flying knee for 1 minute, with a 30-second cardio spike of triple jump with ginja; repeat.  Another flying knee move in the MMA move! Here’s a short video of this round’s MMA move!

      • Round 5:  Front leg check, cross, hook for 1 minute, with a 30-second cardio spike of lateral jump, vertical jump; repeat. Here’s a video demonstrating the MMA move for this circuit:

        • Round 6:  Rear leg check, cross, switch roundhouse kick for 1 minute, with a 30-second cardio spike of alternating clinch knees; repeat. Here’s a short video of the MMA move:

          • Round 7:  Rear slashing elbow, rear knee, Superman punch for 1 minute, with a 30-second cardio spike of up/down jap cross; repeat. Here’s a video that I took on my last day of Core De Force, after I have “perfected” this Superman punch thing!

            • Round 8:  Rear push kick, jump hook, cross for 1 minute with a 30-second cardio spike of up/down hooks; repeat. Here’s a short video demonstrating the MMA move:

            • Round 9:  Front uppercut, rear uppercut, hook, side kick for 1 minute with a 30-second cardio spike of guarded squat, squat jump; repeat, switching your fight stance. Here is a short video of the MMA move:

            • Round 10:  Body jab, cross, switch roundhouse for 1 minute with a 30-second cardio spike of triple lunge with ginja; repeat. Here’s a short video of the MMA move for this circuit:

            • Round 11:  Rear leg check, hook, rear knee, front push kick for 1 minute with a 30-second cardio spike of lateral jump, vertical jump; repeat. Here’s a short video demonstrating the MMA move:

            • Round 12:  Jab, cross, front leg check, Superman punch for 1 minute with a 30-second cardio spike of alternating clinch knees; repeat.  Here’s a short video showing the finale MMA move!

            • 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 plyometric moves, like the Superman punches and flying knees, which made me feel like a fighter!

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 distilledjill@gmail.com!

Core De Force 5 Min. Core on the Floor Review

5 Min. Core on the Floor is introduced in week 3 of Core De Force– the mixed martial arts program developed by Beachbody. It’s a brutal short abs and core workout that you perform after the strength and sculpting workouts to help further refine your core.

It is 5 minutes spent entirely in some variation of a plank! Yes, you read that right… 5 minutes in PLANK. I dare you to finish the whole thing on your toes!

Core Kinetics

Length: 5 minutes.
Number of Rounds: N/A.
Equipment: None.
Description: The ultimate core finisher – 5 challenging plank movements to help bring your abs out of hiding.
Format:  Five plank exercises, performed for 1 minute each.

Forearm plank – forward and back (1 minute)
Side plank hip lift (30 seconds on each side)
Forearm plank heel lift (1 minute)
Side plank reach (30 seconds on each side)
Forearm plank toe tap (1 minute)

Here’s a time-lapsed video showing the moves from this workout:

The verdict? This is a great, short abs workout! The first time that I did it, I could not stay on my toes the whole 5 minutes. It’s okay to drop to your knees and modify if you need to. The goal is to spend more time on your toes the next time that you do the workout. Eventually, I was able to stay on my toes the entire 5 minutes, though! Just make sure to watch your form because sometimes I wanted to lift my butt up, which breaks form and makes the move easier. You want to have a straight line from your head to your feet while in plank. Also, after doing this workout so many times, my elbows did start getting cracked and irritated from all of the forearm plank work, so I do recommend some type of elbow cushion.

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 distilledjill@gmail.com!

Core De Force MMA Power Review

Day 12 of Core De Force introduces a new workout… MMA Power!  Here’s my review of MMA Power –

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 distilledjill@gmail.com!

Core De Force – Core Kinetics Review

Core Kinetics is introduced in week 2 of Core De Force– the mixed martial arts program developed by Beachbody.  It’s a brutal little abs and core workout that you perform after some of the MMA workouts to help further refine your core.

Core Kinetics

  • Length:  16 minutes.
  • Number of Rounds: N/A.
  • Equipment:  None.
  • Description:  A unique core workout inspired by mixed martial arts movements to shape sleeker, stronger abs.

Format:  There are seven primary exercises that you perform once, then repeat.  Each move is done about 50 seconds each.  After you have completed each exercise twice, you perform a one-minute plank.

  1. Double leg extension
  2. Horizontal leg check
  3. Alternating triangle lift
  4. Hip dips
  5. Left leg repeating push kick, right leg repeating push kick
  6. Hip escape toe tap
  7. Guarded square up
  8. Repeat 1-7
  9. One-minute forearm plank
  10. Cobra (cooldown)

Here’s a time-lapsed video showing the moves from this workout:


The verdict?  This is a great, short abs workout!  The move that I struggled with the most was #5 above – the single-leg push kicks.  It’s really difficult to suspend one of your legs while performing the push kick.  Also, after doing this workout so many times, my elbows did start getting cracked and irritated from all of the forearm plank work, so I do recommend some type of elbow cushion.

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 distilledjill@gmail.com!

Core De Force MMA Shred Review!

Day 5 of Core De Force introduces a new workout… MMA Shred!  I was really excited to try a new mixed martial arts workout, as MMA Speed was awesome!  Here’s my review of MMA Shred –

MMA Shred

  • Length:  37 minutes.
  • Number of Rounds: 9.
  • Equipment:  None.
  • Description:  Kick things up a notch with Muay Thai-inspired elbows and kicks for a head-to-toe shred that help lean you out fast.

Learn It:  Like MMA Speed, 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 Shred.

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.

Format:  There are nine 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; three 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:  Front side elbow, rear side elbow, roll back, roll front for 1 minute, with a 30-second cardio spike of high-knee jump rope; repeat.
  • Round 2:  Jab, front up elbow, cross, rear up elbow for 1 minute, with a 30-second cardio spike of alternating clinch knees; repeat.  Here’s a short video of the cardio spike:

  • Round 3: Rear snap kick, switch snap kick for 1 minute, with a 30-second cardio spike of reverse lunge with a clinch knee; repeat, switching fight stances.
  • Round 4:  Jab, cross, front slashing elbow, rear slashing elbow for 1 minute, with a 30-second cardio spike of switch jumps; repeat.  Here’s a short video of the MMA conditioning move for this round:

  • Round 5:  Front up elbow, rear knee, switch snap kick for 1 minute, with a 30-second cardio spike of triple lunge with Ginga; repeat.  Here’s a short video of the cardio spike, which is three lunges with a lateral hop:

  • Round 6:  Cross, front side elbow, rear front kick for 1 minute, with a 30-second cardio spike of guarded squat, squat jump; repeat.  Here’s a short video of the cardio spike:

  • Round 7:  Rear push kick, front push kick, shuffle back for 1 minute, with a 30-second cardio spike of alternating clinch knees (yes… they’re BACK!); repeat, switching fight stances.
  • Round 8:  Front slashing elbow, rear slashing elbow, double jab, cross for 1 minute with a 30-second cardio spike of triple lunge with Ginga; repeat.

  • Round 9:  Front up elbow, rear knee, front push kick for 1 minute with a 30-second cardio spike of guarded squat, squat jump; repeat.
  • 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.

Here’s a video collage of some of the MMA moves – specifically from rounds 1, 5, and 6 from a Halloween-theme workout party I went to (in case you’re wondering why some people are dressed a little odd):

The verdict?  LOVE!  This is the medium-length MMA workout, with MMA Shred clocking in at only 27 minutes and the other MMA workouts at 47 minutes.  It really felt like the perfect length to me!  I enjoyed the introduction of some new styles of movement, like elbows.  The cardio spikes are all pretty rough, as many of them work some of your large muscle groups in addition to cardio (e.g., many lunges and jumps in a squat) 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 distilledjill@gmail.com!

Core De Force Active Recovery Review

After all of the punches, kicks, and bad-assery, the Active Recovery workout of Core De Force – the mixed martial arts program developed by Beachbody – is a lovely little break that you get to do one day a week.

Active Recovery

  • Length:  21 minutes.
  • Number of Rounds: N/A.
  • Equipment:  None.
  • Description:  Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.

Format:  The first half of the workout includes 10 low-impact MMA moves that you practice rather slowly so that you can focus on form.  These moves are performed for 30-40 seconds each, with boxer bounces in between each move. The second half of the workout is a variety of stretches.  Each stretch is performed for 30-60 seconds each.  The cooldown at the end of the other workouts tend to be around 2-3 minutes total, so the stretch portion of Active Recovery is nice and long – at 10 minutes – to give your body a chance to recharge and recover.

First Half:  MMA Practice (10 minutes)

1.  Jab, cross

2. Front uppercut, rear uppercut, hook

3.  Rear knee, switch knee

4.  Roll back, roll forward

5.  Rear snap kick, switch snap kick

6.  Side kick

7.  Side kick, nondominant stance

8.  Front up elbow, rear up elbow, front slashing elbow, rear slashing elbow

9.  Slip front, slip back

10.  Rear push kick, front push kick

Second Half:  Stretches (10 minutes)

1.  Chest stretch

2.  Upper back stretch

3.  Left shoulder stretch

4.  Right shoulder stretch

5.  Left quad stretch

6.  Right quad stretch

7.  Right IT band stretch

8.  Left IT band stretch

9.  Right hamstring stretch

10.  Left hamstring stretch

11.  Right runner’s lunge stretch

12.  Left runner’s lunge stretch

13.  Child’s pose

14.  Downward dog with alternating calf stretch

15.  Left glute stretch

16.  Right adductor stretch

17.  Left adductor stretch

18.  Right glute stretch

19.  Left seated twist

20.  Right seated twist

Here’s a time-lapsed video showing the stretch portion of this workout:


The verdict?  If you are the type of person who considers yourself to be uncoordinated or have a difficult time picking up on the MMA combinations, I recommend actually starting here before day 1.  The first half of this workout is really great to introduce newbies to basic MMA moves so that you can get comfortable with some of the combinations performed in the MMA workouts.  As a whole, it’s a nice recovery workout.  I liked the opportunity to slow down some of the MMA moves to focus on my form, which sometimes you don’t really get the chance to do when you’re quickly moving through the MMA combinations.  The elongated stretch was also nice.  It was definitely a nice recovery workout.  It didn’t make me sweat, but the movement felt great!

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 distilledjill@gmail.com!

Core De Force Power Sculpt Review!

Power Sculpt is one of two strength training workouts in Core De Force – the mixed martial arts program developed by Beachbody.  It contains more cardio moves than Dynamic Strength, so you really get your heart rate up throughout the workout.

Power Sculpt

  • Length:  37 minutes.
  • Number of Rounds: 9.
  • Equipment:  None.
  • Description:  A total-body burner designed to sculpt lean muscle and build next-level endurance with explosive power and interval training.

Format:  There are 9 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 Power Sculpt, as it is more similar to the format of Dynamic Strength.  There are three moves in each round – the first move is considered to be the easiest and performed for 1 minute; the second move is a little more difficult and performed for 45 seconds; and the final move is considered to be the hardest and performed for only 30 seconds.  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 4 original rounds; after you do them, you start from the top.  There is a final 9th burnout round with no breaks.

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 5:

1. Hip Drive Throughs.  I need to do a video to describe this one sometime.  Basically, you start in a seated position, then roll onto your back, raising your legs and hips into the sky, then rolling forward into a kneeling fight stance.  This one’s fun, and a great first move to get the blood flowing!

2.  Jumping Firefly.  Crouching push-ups with an oblique knee.  ROUGH!

3.  Half Monkey to Guard.  These are similar to gorilla crawls from 22-Minute Hard Corps, but a little easier, as you’re only doing one rep from side to side, and you stay a little higher in the squat.

Round 2 and 6:

1.  Switch Roundhouse Kick.

2.  Ground-to-Fighter Stance.  One of my favorite moves!  Start from a fight stance.  Drop to the ground into a plank, then let your entire chest hit the floor, then spring back up into fighter stance.  Here’s a short video to demonstrate this one:

3.  Low Stance Switch.  Start in a squat position.  Jump your feet so that you’re twisting through your core, and one foot alternates being slightly forward. Return to squat position.  Alternate.

Round 3 and 7:

1.  Ginga Hop.  Ginga lunge, then jump laterally into a lunge on the other side.

2.  Alternating Clinch Knee.  This is one of the big cardio moves of the workout, performed for 45 seconds!  Lean forward to grab your imaginary opponent’s head, then lean back as you knee it!  Go as fast as you can while maintaining good form.  Here’s a short video to show you the move:

3.  Triple Alligator Push-ups.  This one is strength and cardio combined!  Start in a low spider lunge, do three push-ups, then do a plyometric switch to change positions. Brutal!

Round 4 and 8:

1.  Roll Jumps.  Roll back, jump; roll front, jump.  Easy?  Jump higher!

2.  Plank Skaters.  Start in a bear stance.  Move your right leg over your left so that it’s diagonally behind your body.  Return to bear stance.  Switch sides.  I like to add a hop in between to make it a little harder.

3.  Superman Push-ups.  Push-up with an alternating arms and leg raise at the top of the move.  Here’s a short video to show you the move:

Round 9:

1.  Reverse Lunge, Clinch Knees.  Basically lunges with alternating knees.  30 seconds on each side.  Jericho modifies the move to make it more difficult by adding a hop with the clinch knee.

2. Push-up, Leg Check.  Push-up with an alternating leg check.  One minute. OMG.

3.  Guarded Squat to Squat Jump.  Squat to a jump.  Demonstrated in this video:

Cooldown:  There’s a short cooldown (around 2 minutes) with the following moves:  Hip flexor to calf stretch with a shoulder stretch, quad stretch, hamstring stretch, upper back stretch, chest opener stretch.


The verdict?  This is one of two strength training exercises from the program, and it’s definitely a bit harder than Dynamic Strength.  The bursts of cardio between some of the lower impact strength moves keeps your heart rate up throughout the duration of the workout.  A lot of the moves in this workout are just, quite simply, FUN.  The hip drive throughs, for example, just make me feel like I’m a kid rolling around!

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 distilledjill@gmail.com!