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!