Category: MMA

Core De Force MMA Plyo Review

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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

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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

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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

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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!

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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

distilledjillLeave a comment

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 Dynamic Strength Review

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How many different ways can you do a push-up?  This workout answers that question!

Dynamic Strength

  • 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 distilledjill@gmail.com!

Day 1 of Core De Force!

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It’s here!  It’s here!

I am an at-home fitness junkie.  I lost 60 pounds without EVER stepping foot in a gym thanks to a variety of at-home fitness programs that I can do in the small living room of my condo in the city, practicing clean eating, and drinking Shakeology.  But before Insanity, the 21-Day Fix, and PiYo, I was doing Tae Bo.  I begged my mom to buy it for me in high school, and it was my very FIRST at-home fitness program that got me hooked on exercising at home.

So, when I heard that Beachbody – the creators of things like P90X, Body Beast, and Focus T25 – were coming out with a mixed martial arts program, I was ecstatic!  It’s called Core De Force, which it is so named because it is actually designed to work my #1 trouble area – the core.

cdf-arrived
So happy when Core De Force arrived in the mail!

According to Beachbody, each move, whether it’s a jab, a kick, or an uppercut, works your core from every angle.  The trainers and co-creators of Core De Force – Joel Freeman and Jericho McMatthews – call this 360-Degree Core Training, and I hear it’s more effective than traditional abdominal training to help you tighten up your entire midsection and carve a more defined waist.  Sounds like exactly like what I need!

Core de Force is a 30-day program, and it came with 8 different workouts on 3 DVDs that alternate Boxing, Kickboxing, and Muay Thai combinations, cardio spikes, and bodyweight training.  These’s also an Active Recovery workout for your rest day and a 5-minute relief workout full of stretches to help you prepare for the following day.  You don’t need any equipment for the program either, which is also appealing.  Perfect if you have to travel for the holidays or life in general.  The program also comes with a nutrition plan that uses the portion fix containers of the 21-Day Fix program, but I opted not to follow the nutrition plan.  I found my groove drinking Shakeology and being a clean-eating vegan Mondays through Fridays with decadent cheat meals on the weekends.  So, right now, I’m generally happy with where I am, and I’m in maintenance mode.

Anyway, enough background.  Let’s talk about my experience with Day 1.  Day 1 includes one workout – MMA Speed.

MMA Speed

  • Length:  27 minutes.
  • Number of Rounds: 6.
  • Equipment:  None.
  • Description:  Upper body- and core-focused, this Boxing-influenced workout is short – but packs a serious punch.

Learn It:  The first things 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 7 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 Speed.

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 six 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.  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:  Jab, cross, roll back, roll front for 1 minute, with a 30-second cardio spike of high-knee jump rope; repeat.  Here’s a video of the MMA conditioning move for this round:

  • Round 2:  Rear knee, switch knee for 1 minute, with a 30-second cardio spike of up/down jab cross; repeat.
  • Round 3:  Cross, hook, rear knee, switch knee for 1 minute, with a 30-second cardio spike of up/down hooks; repeat.
  • Round 4:  Front uppercut, rear uppercut, hook, roll front, roll back for 1 minute, with a 30-second cardio spike of rotating uppercuts; repeat.
  • Round 5:  Cross, hook, rear knee, double jab, cross for 1 minute, with a 30-second cardio spike of roll jumps.  Roll jumps always manage to get my heart rate up!

  • Round 6:  Rear uppercut, hook, cross, switch knee for 1 minute, with a 30-second cardio spike of ground-to-fighter stance.  Ground-to-fighter stance is one of my favorite cardio spikes!  You get knocked down? Get yourself up!

  • 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?  Day 1 has me HOOKED (no pun intended).  I love that this workout 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!