Quick Facts
Core de Force is a 30 day workout program created by Joel and Jerica, both Beachbody Coaches. The inspiration are various forms of MMA, though the program utilizes mostly Muay Thai, Boxing and some BJJ. What does this all mean? Great cardio!
Every workout has a modifier and a "learning" option, which allows you to ease into the programs. This, however, makes it more difficult to get the true results, being that the program is only 30 days long. What does that mean? Numerous rounds of Core de Force, obviously. ;)
In this review, I will refrain from doing a play-by-play and list every workout length, etc. Instead, I want to focus on just giving you my perspective and impression.
Each workout is structured in "rounds" and depending on the workout length, there may be more or less rounds. Each "round" is three minutes. Generally, one minute of whatever move you are working on, and 30 seconds of a "spike." The "spikes" are cardio exercises designed to spike your heart-rate. And let me tell you...you will be out of breath. The rounds (and workouts as a whole) do go by quickly. What is nice is that the structure of the workouts is very thoughtful. So, if you are doing 30 seconds worth of burpees, you will be able to catch your breath during the main move, while keeping your heart-rate elevated. What does this mean? Yep...you are burning a ton of calories.
Structure
The program is structured in three phases:
Phase One - MMA Speed, Dynamic Strength and Core Kinetics
The workouts in this phase are overall shorter and allow you to learn some of the basic moves that the remaining phases build upon. Don't let the 27 minute duration for MMA Speed fool you...it is a hell of a workout.
Phase Two - MMA Shred, Power Sculpt and Relief
These workouts are a bit longer and bring in more Muay Thai elements. This fighting style uses a lot of kicks as well as elbows. Elbows you ask? I did as well..elbow moves engage your core and work your back even more. I suppose that is where the name "Core De Force" comes from.
Phase Three - MMA Power, MMA Plyo and Active Recovery
These workouts are the longest and are at the end of the 30 day timeframe. Both MMA Power and MMA Plyo are 47 minutes long - 12 rounds that will have you gasping for air. Especially the Plyo workout. Combining these complex combinations with jump training spikes your heart rate like no other.
Conclusion
This is definitely a workout that is effective and engaging. It is by far one of my favorites. As a woman, I tend to shy away from upper body workouts and this gives me a way of getting an amazing upper body workout without killing myself with push-ups. Additionally, the calorie burn is amazing as long as you push yourself through the rounds. The two trainers are motivating enough without being annoying (always a plus). My only gripe is that the program is limited to 30 days. In my opinion, 60 or 90 days is a better duration for those looking to have serious results. Your body can only change so much in 30 days, even though it may sound more appealing when you are initially evaluating different workout programs.
Overall, this is an amazing workout program that delivers results. It is friendly to those that are newer to these workouts with a modifier in each workout. For the hardcore, this will give you a good cardio burn, similar but less than a program like Insanity. What is missing is a weight training component or emphasis on muscle building.
Total Score: 8/10
Core de Force is a 30 day workout program created by Joel and Jerica, both Beachbody Coaches. The inspiration are various forms of MMA, though the program utilizes mostly Muay Thai, Boxing and some BJJ. What does this all mean? Great cardio!
Every workout has a modifier and a "learning" option, which allows you to ease into the programs. This, however, makes it more difficult to get the true results, being that the program is only 30 days long. What does that mean? Numerous rounds of Core de Force, obviously. ;)
In this review, I will refrain from doing a play-by-play and list every workout length, etc. Instead, I want to focus on just giving you my perspective and impression.
Each workout is structured in "rounds" and depending on the workout length, there may be more or less rounds. Each "round" is three minutes. Generally, one minute of whatever move you are working on, and 30 seconds of a "spike." The "spikes" are cardio exercises designed to spike your heart-rate. And let me tell you...you will be out of breath. The rounds (and workouts as a whole) do go by quickly. What is nice is that the structure of the workouts is very thoughtful. So, if you are doing 30 seconds worth of burpees, you will be able to catch your breath during the main move, while keeping your heart-rate elevated. What does this mean? Yep...you are burning a ton of calories.
Structure
The program is structured in three phases:
Phase One - MMA Speed, Dynamic Strength and Core Kinetics
The workouts in this phase are overall shorter and allow you to learn some of the basic moves that the remaining phases build upon. Don't let the 27 minute duration for MMA Speed fool you...it is a hell of a workout.
Phase Two - MMA Shred, Power Sculpt and Relief
These workouts are a bit longer and bring in more Muay Thai elements. This fighting style uses a lot of kicks as well as elbows. Elbows you ask? I did as well..elbow moves engage your core and work your back even more. I suppose that is where the name "Core De Force" comes from.
Phase Three - MMA Power, MMA Plyo and Active Recovery
These workouts are the longest and are at the end of the 30 day timeframe. Both MMA Power and MMA Plyo are 47 minutes long - 12 rounds that will have you gasping for air. Especially the Plyo workout. Combining these complex combinations with jump training spikes your heart rate like no other.
Conclusion
This is definitely a workout that is effective and engaging. It is by far one of my favorites. As a woman, I tend to shy away from upper body workouts and this gives me a way of getting an amazing upper body workout without killing myself with push-ups. Additionally, the calorie burn is amazing as long as you push yourself through the rounds. The two trainers are motivating enough without being annoying (always a plus). My only gripe is that the program is limited to 30 days. In my opinion, 60 or 90 days is a better duration for those looking to have serious results. Your body can only change so much in 30 days, even though it may sound more appealing when you are initially evaluating different workout programs.
Overall, this is an amazing workout program that delivers results. It is friendly to those that are newer to these workouts with a modifier in each workout. For the hardcore, this will give you a good cardio burn, similar but less than a program like Insanity. What is missing is a weight training component or emphasis on muscle building.
Total Score: 8/10
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