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!

Hard Corps Recovery

I completed Day 4 of 22-Minute Hard Corps (hey, that rhymes!) today.  Since I didn’t post yesterday, I’ll just mention that Days 3 and 4 are repeats of Days 1 and 2.  The one thing that I want to talk about that I did differently today, however, was I drank a postworkout recovery shake after my workout.  Today’s workout was Resistance 1, which is a strength-training workout with lots of push-ups and weighted exercises with dumbbells. So, my muscles were WEAK after this workout, especially since I upped the weights for some of the moves. So, a recovery shake was definitely in order.

Enjoying my postworkout recovery shake!

The protein shake that I tried is considered to be the most sophisticated postworkout recovery protein shake on the planet.  It’s called Recover, and it’s part of the Beachbody Performance Line of supplements.  It’s what Tony Horton uses.  And if it’s good enough for Tony, it’s good enough for me!

Here’s my review:


  • Nothing artificial is in it!  It’s all natural ingredients – no artificial colors, flavors, sweeteners or anything!
  • There are no fillers in it. There are only a couple of ingredients in it that are scientifically shown to help with muscle recovery. If they’re not backed by science, then they don’t make it into the shake.
  • Includes three kinds of protein (fast, intermediate, and slow) and key phytonutrients to help reduce exercise-induced soreness.
  • No high risk or unproven ingredients.
  • Certified by the NSF.
  • Mixed together pretty well.  I just dumped a scoop of Recover into some water and stirred it up with a spoon.  I’d say 95% of the powder dissolved that way.  I didn’t even have to shake it or use a blender.  It wasn’t chunky and went down smooth.
  • The chocolate flavor tastes great!  It would probably be even better blended with some ice and a little milk.  I did it with lukewarm water, and it was fine that way.
  • It’s soy-free!  Soy is so common in other protein shakes because it’s a cheap filler, but it actually loses a lot of its nutritional value after it is so thoroughly processed.


  • It’s not vegan.  I try to be a weekday vegan, and this product contains whey protein.  Not a big deal, but I know that some people are sensitive to whey, and I technically violated my weekday veganism pledge.  😉
  • Slight aftertaste, but I think that’s associated more with the whey.  So, if you’re used to consuming whey, then not a big deal.

I know consistent use is best, and that I’m not going to see or probably even feel results after just using this product once, but I’m glad that I tried it!  I’ll definitely be supplementing  with this for some of the more physically demanding workouts in the program!

Interested in trying Recover?  Check out your purchasing options or email me at with your questions!