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 –
- 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!
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