Two of our favorite trainers, Joel and Jericho have a brand new mixed martial arts workout program – Core De Force. Their authentic MMA workout made me feel get stronger both mentally and physically in 30 days. Below you’ll find our complete Core de Force workout review, ordering options and calendars.
You might know Joel Freeman and Jericho McMatthews from previous Les Mills Pump workouts. The duo were my favorite trainers, and when Beachbody and Les Mills went their separate ways Joel and Jericho went to Beachbody! Also, they are both married, but they aren’t married to each other.
First off – the workouts are intermediate to advanced. I was sweating like crazy during the cardio workouts, and my muscles were challenged in a brand new way during the strength workouts. I know the program has core in the name, but I couldn’t believe the amount of work my abs and lower back got! They are so much stronger after just one 30 day round.
You won’t be doing crunches every day, though. Besides a crunch with a hook or upper cut, I really don’t feel like I did crunches or sit ups at all. The secret to improving your core strength with the workouts is a lot of standing rotation moves, planks, and challenging push-ups. The combination of the three moves has your entire core fired up and working hard.
For me, I felt like the strength workouts were the hardest. You are doing a lot of pushups, planks, and then lower body moves. My heart-rate was up during the strength workouts too especially with those lower body moves. So I burned just as many calories on strength days as my cardio workouts.
I really thought the 3-minute rounds would get old, but they didn’t. Each time I do a workout I learn a little more and get a little stronger so I can do more. It’s a great workout if you’re wanting to lose weight and/or achieve that lean look. Since there aren’t any weights – don’t expect to bulk up or anything.
It’s also a great workout if you have Diastasis Recti.
If you’ve had a baby and had abdominal separation, you know how frustrating it can be to improve your midsection. Crunches and traditional abdominal moves actually can cause the separation to be more pronounced, but the core training in this program focuses on the whole core which means it can help improve diastasis recti.
Your FAQs Answered
How long is the program?
It’s 30 days, and you can continue to use the program after 30 days. I recommend doing 2 rounds because you’ll be stronger and able to go harder in your 2nd round. I know for me after I did the strength workouts for the first time, I had to modify everything. As I got stronger, I could do a little more each time.
The Core de Force workouts are 30-45 minutes long.
You’ll workout 6 days a week, and the 7th day is an active recovery day.
How many workouts do you receive?
The Core de Force Base Kit or the Challenge Pack includes a total of 10 workouts plus the meal plan, containers and a 30 day calendar.
The workouts included are:
- MMA Speed (27 minutes) – 6 Rounds of High-Intensity Cardio.
- MMA Shred (37 minutes) – 9 Rounds of High-Intensity Cardio.
- MMA Power (47 minutes) – 12 Rounds of High-Intensity Cardio.
- MMA Plyo (47 minutes) – The mack daddy workout with 12 rounds of jumping Cardio.
- Power Sculpt (37 minutes) – It’s a total body strength workout that again uses your own body weight to shred out lean muscle.
- Dynamic Strength (47 minutes) – This workout left me sore for days. It’s total body strength routines using just your body weight.
- Active Recovery Recharge (21 minutes) – This workout is pretty easy, but it’s still worth doing. It focuses on form and technique to reduce muscle soreness.
- Relief (5 minutes) – This stretch workout is a quick way to extend your cool down if you’re feeling stiff.
- Core Kinetics (15 minutes) – This is a no-joke ab workout that activates the whole core.
5 Min Core On the Floor (5 minutes) – It’s a killer ab workout with no rest.
- MMA Mash-Up (25 minutes) – It’s a bonus workout that includes the best from the cardio and strength workouts.
The Deluxe Kit includes everything above plus three additional workouts.
- Agility Strength (37 minutes) – This workout includes fast footwork to improve your agility and coordination.
- Agility Power Grab (27 minutes) – The agility ladder challenges your coordination and agility once again for a max calorie burn!
- MMA Kick Butt (37 minutes) – Such a great lower body workout to challenge your legs and butt.
How are the workouts broken down?
Each exercise routine is set up in multiple 90-second rounds. You give the 3 moves your all for 90 seconds, and then you get a short break. Each round is set up to match high-intensity interval training.
3 Types of Core De Force Workouts
- Boxing, Kickboxing, and Muay Thai combinations
- Bodyweight training that sculpts and tones
- Explosive cardio intervals to max your calorie burn
Is it set to music like Les Mills Body Combat?
The workouts have music, but unlike Body Combat – it’s not set to music.
Is there a modifier?
Yes! I’ve seen the modifier in a sneak peek, and she is awesome. She is a real person that is doing the best she can and hasn’t hit her goal weight yet. I love being able to workout with someone that is so genuine like that.
Is it low-impact?
Each workout is customizable, and each move also includes a low-impact option. I did the low-impact options to protect my knees, and I still burned a ton of calories and felt challenged. Also, Joel has had knee and back problems due past exercises so this is set up as safe and customized as possible. So while there may be some high impact moves it isn’t the full workout program, and you can also modify the jumping moves.
What equipment do I need for the workouts?
You just need your body and about 6 feet of room to workout for this program!!
How much does Core De Force cost?
You’ll receive 4 MMA-style workouts, 2 resistance workouts (using your body weight), 1 recovery workout and 1 quick stretch workout. It also includes a quick-start guide, calendar, and nutrition plan for $59.85. Get your program here, or my favorite bundle includes pre- and post- workout supplements here.
If you’d like me to be your coach make sure it says, Kalee Dillard is your coach. If it doesn’t you can look me up with the coach ID 1001548.
You can also get the Beachbody All Access Pass.
The All Access Pass includes a year membership to Beachbody on Demand. For one price, you get access to stream every Beachbody workout ever made in addition to all of the new workouts coming out in the new year. So you could get every core de force workout plus 600 other workouts to stream all year long! You can learn more about the Beachbody on Demand All Access Pass here.
This workout will give you strong, lean muscle mass.
If you want to gain muscle mass, these workouts aren’t for you. You might prefer Hammer & Chisel or Body Beast for muscle mass. In contract, this Beachbody program is designed to give you a longer, leaner look.
If you’re a new mom or someone that wants to be healthy without giving up EVERYTHING and obsessing, you’ll love Jericho.
She is a tough cookie! She had her first baby in 2015, and she immediately started shooting Core de Force just 90 days after.
Core De Fore Results
It’s great to see results…muscles popping, weight going down, and inches melting off, but working out also gives you a glow. It’s also about mindset. These kickboxing exercises are going to leave you feeling stronger than ever.
Your 3 Core de Force Calendars
Where can I buy it?
You can order it from any Beachbody coach right now. If you order with me (Kalee) as your coach, you’ll also receive access to our monthly challenges with prizes and meal plan ideas!
If you’d like me to be your coach make sure it says, Kalee Dillard is your coach when you checkout.
If it doesn’t you can look me up with the coach ID 1001548. You’ll get extra perks like challenge groups, meal plans, and chances to win prizes through the year, and it’s a free to have a coach.
- Beachbody’s All Access Streaming Pass
- CDF Challenge pack (10 workouts + Shakeology)
- Core de Force + Pre & Post Workout Supplements
- Base Kit
- Deluxe Kit
Want something to do between now and when it arrives at your house? Check out Joel’s 8×8 workout and Jericho’s Half & Half workout while you wait or stream all of your workouts immediately with the all access pass.
Are you as excited as us about this workout now?