2022 Core De Force Review – MMA Inspired Home Workouts

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Core De Force
core de force by beachbody on demand

Product Name: Core De Force

Product Description: One of the few MMA style workouts available right now. Don't sleep on this one especially if you are bored of standard cardio and even weight lifting workouts. This full body, 16 workout, 30 day MMA workout program requires basically zero equipment to get started. It's tough, but fun and worth giving it a go. It will whip you into shape quick.

Brand: BeachBody

  • User Rating


MMA style workouts are a ton of fun. You will work parts of your body that you never knew existed. I was left sore after my first week, but ready to come back for more. The intensity of the workouts will have you burning 500 or more calories per session if you are working for it. This adds-up quick if you are looking to become lean and mean.


High calorie burn

Excellent nutritional program

Challenging workout are sure to build on your fitness and make you slim


Might be a bit tough for beginners

The dynamic moves could prove troublesome for those of us with mobility issues

Workouts can be boring. With the seemingly endless reps that all start to feel the same after a while, you may find yourself watching the clock more than the trainer on your screen.

I have this problem sometimes. I want to workout, but I get burned out easily. This is an even bigger problem for people who need to lose some weight and get toned. That’s when you really need to stay interested in the routine.

That’s why I’m always on the lookout for fun and exciting workout programs to talk about.

When I found this MMA-inspired program, I wanted to learn all about it. Now I’ll tell you what I learned. Read my Core de Force review below and see if it’s what you need to get out of the dull workout rut.

No time to read through?

This is an in-depth review and if you are short on time, pick up Core De Force on Amazon if you need a DVD set. Better yet, start the workout with a 14-Day Free trial to Beachbody on Demand. It’s one of the few MMA inspired workouts worth following. Not only is it effective, it’s a hell of a lot of fun.

Things To Consider Before Starting An MMA-style Program

Most MMA workouts are actually low-to-medium impact regimens. But there are still some considerations that you have to take into account before you decide if this type of program is right for you.

Even though they’re not high impact, they still ask for a lot from your knees and ankles. It’s all the twisting and quick moves. So if you have any problems with your ankles or knee joints, you may want to look into something that’s easier on those parts of your body. Focus T25, another Beachbody on Demand program, would be a good candidate. It’s a longer program, but it’s gentler.

You also have to keep in mind that these programs are intermediate to advanced cardio regimens. Cardio strengthens your heart, but it can cause serious problems if you have a heart problem or high blood pressure. A beginner’s cardio program, like one of Beachbody on Demand’s beginner’s options, may be better for you in either of those cases. Ask your doctor.

Also talk to your doctor if you’re currently on a special diet for medical reasons. You usually have to go on a low-carb diet if you want to lose weight on this kind of routine.

You should be able to answer yes to the following questions before starting a fast-paced MMA-style workout program:

Are your knees, ankles and hips in pretty good shape?
Is your heart healthy?
Can you go low carb?

Introducing core de force

This program is an intense, and I mean intense, 30-day HIIT workout regimen. It draws heavily on mixed martial arts fighting moves.

There’s no weights involved in any of the workouts. In fact, there’s hardly any resistance training at all. There’s some pushups, squats and planks, but they all rely on bodyweight for resistance. You’ll burn calories and fat, as well as tone your entire body, through fast-paced, sometimes explosive movement.

The trainers, Joel and Jericho, don’t give you much of a break. This is definitely not for beginners.

Core De Force Introduction – 30 day MMA fitness and healthy eating program

In-depth Review Of Core De Force

I want you to see every aspect of this program so you can decide if you want to take the plunge. So here it is: the breakdown.

The Workouts

There are a total of 20 workouts included with the program, according to Beachbody on Demand’s count. They include the short two to four minute instructionals that go with some of the main workouts as workouts themselves. Thats fair enough, but there’s 16 workouts if you don’t count the Learn It & Work It lessons.

The first two weeks call for just one 27 to 47 minute exercise session per day, but there’s two per day during the final half of the program.

Let’s check out these sweaty workouts one at a time.

MMA Speed There’s a lot of punches in this 27-minute workout. The crosses and hip rotations work your core better than any kind of exercise you do on the floor, including crunches.

It’s designed to work your upper body and core. It’ll really get your heart rate up, too.
The Learn It & Work It part of MMA Speed lasts for four minutes.

But pay attention to it. This is when you learn the proper form so your core gets the workout it’s intended to.
MMA Shred It’s called Shred for a good reason. The Muay-Thai style workout combines a lot of kicks and elbow jabs. The 37-minute session is divided into nine rounds of three minutes each.

It seems like an intense bout of cardio. You’ll sweat and feel the burn in your thighs and core.

Joel and Jericho will show you the perfect MMA fighting form in the four-minute Learn It & Work It.
MMA Power This intense cardio workout’s 47 minutes are broken up into 12 rounds with very short periods of rest between them. Kicks dominate, but there’s also knees and elbows.

If you’re into pushing yourself to your limit, this may become your favorite workout of the program. MMA Power Learn It & Work It is a minute longer than the others. I had to watch it a few times to really appreciate the form involved here.
MMA Plyo It just keeps getting more and more insane. And I mean insane in a good way. This is some serious cardio.

MMA Plyo combines the upper body workout of Speed and the kicks and twists of Shred. The result is a whole body workout that torches calories and melts fat.

I would probably have to go with one of the modifiers here. The activity level is just that high and constant.
Dynamic Strength Losing fat is great, but you have to add some muscle to keep it off. That’s where Dynamic Strength comes in.

Pushups, squats and a special move called “the uppercut crunch” star in this workout. There is also some balances, but more traditional exercises prevail.

The 47 minutes are broken down into 12 three-minute rounds. The last six rounds are similar to the first six, but they have more twists and hip rotations.
Power Sculpt This is 36 minutes of straight-up HIIT. Explosive moves get your heart flying.
Most of the moves involve bursting from the floor to a standing position. That works the heck out of your core and legs.
That’s intense, but there’s a modifier for it. Your goal should be to do the moves the way Joel and Jericho do them though. Don’t worry. If you stick to it, you’ll get there. It might take a few go-arounds before you’re limber enough.
Core Kinetics Here’s where you really rip your abs and obliques.
It’s only 16 minutes long, but there’s not much downtime at all.
You may want to keep this in your routine permanently. There’s probably no better way to keep your abs popped than Core Kinetics.
Five-minute Core On The Floor It’s actually six minutes long after you add in the 15-second breaks between each of the five planks.

You’ll work your entire midsection. I hate to keep knocking crunches, because they do have their place, but this six minutes will work your core more than 20 minutes of the best crunches.
MMA Mashup Think of this as the highlight workout. It takes the best moves from all the other Core de Force workouts and twists them together into a wicked 27 minutes.

It’s a whole-body workout, that’s for sure. No kidding, even your toes get in on the action.
MMA Speed 2.0 As the name implies, this is an updated version of MMA Speed.
It incorporates a few new moves and ups the intensity level some. According to the Core de Force calendar, this workout comes in pretty late in the program.

That’s a good thing. You’ll need to be in good condition to get through these 27 minutes.
MMA Shred 2.0 Well, have you guessed it yet? Yeah, it’s a revamped MMA Shred. Some new moves and some more sweat really crank up the cardio aspect of the original Shred. 37min
Active Recovery You do this one day per week. It’s not a rest day, not really.
There’s a lot of stretching and actually some light exercise that helps keep your muscles limber and blood circulating. That helps prevent soreness and stiffness.

The mild exercise also helps to develop proper MMA form. Don’t underestimate the importance of form in this type of MMA-based program. Bad form cam cause pulled muscles. At the very least, sloppiness can reduce the effectiveness of the workouts. It’d be a shame to waste any of this effort.
Core De Force Relief How about a nice bedtime workout? That’s right, Joel and Jericho are going to make you exercise right before bed.

Don’t think you’re going to work up a sweat though. This light five-minute workout is designed to stop stiffness before it starts.

You’ll want to hang on to this one for any other program you do in the future. Do you ever feel stiff and sore the day after a killer workout? Do this five-minute routine close to bedtime on those hardcore days.
Core De Force Deluxe These three advanced workouts burn more calories than the previous, more intermediate ones. If you feel up to it, you can push yourself through the deluxe workouts.

Agility Strength is a 37-minute whole-body session that focuses on footwork and the core. You’ll need an agility ladder for this one.

An agility ladder is also required for Agility Power. These 27 minutes focus on speed, coordination and power.

MMA Kick Butt is the Deluxe workout that shreds the lower body. All the kicks and knees really tone the thighs and midsection.

A Beachbody on Demand membership gives you access not only to all those workouts, but over 1,000 more. If Core we Force isn’t right for you, you can choose from any of the other 40+ programs featured on the site for no additional cost.

The Nutritional Program

Good workout programs include some type of dietary guidelines. Great ones have a detailed nutrition plan that compliments the workout schedule. That’s what you’ll find here.

It’s a protein-rich diet that’s designed to work with the metabolic changes your body will go through during the 30 days of the program.

Portion control containers are needed for measuring food servings. This is a separate purchase, which some people complain about. Come on, they’re less than $10. And they make things so much easier. Filling a color-coded container is simpler and quicker than using a scale.

The first thing you do is figure out which of the three eating plans will suit you. This is easy as long as you follow the instructions on the first page of the nutritional guide.

You’ll be eating 1,200-1,400, 1,500-1,800 or 1,900-2,100 calories per day in the beginning. As the program progresses, you’ll up your calorie count to keep your metabolism in fat-burning mode.

I like that a food list is included. Take it with you when you go grocery shopping.

One question that comes up often is “Are snacks allowed?” Yes, they are. In fact, snacks are included in the eating plans. That keeps you from cheating on the diet.

Protein-packed Shakeology shakes are on the menu every day. This is also a separate purchase. Do you need them? Not really, but they are factored into the daily calorie and nutrient allotment, so you’ll have to replace that protein with another low-fat source if you don’t spring for Shakeology. Check out my Shakeology alternatives here to save some cash.

Let me give you an idea of what you’ll be eating. Here are some of the meal items that jumped out at me when I reviewed the menus:

Turkey and black bean burrito
Spinach and roast beef salad
Raw veggies with herbed yogurt dip
Turkey and cheese burger

With good food like that, you’ll be able to stick to the Core de Force meal plan.

Calendars and workout schedules

The Core de Force calendar can be viewed online or printed. It’s your workout schedule. Stick with it. You can also do extra workouts for quicker and better results, if you dare. I admit that the calendar provided would be enough for me.

The deluxe calendar is separate. It outlines the Agility workouts.

I love the Beachbody on Demand calendars that toss is workouts from other programs! That’s what I call taking things to the next level. It’s called the Hybrid Calendar. Following it is optional, but I recommend it in the unlikely event you get bored with the MMA thing.

Core De Force Schedule and Weekly Workout Calendar
1MMA SpeedDynamic StrengthMMA SpeedPower SculptMMA ShredAgility StrengthActive Recovery
2MMA Shred + Core KineticsAgility PowerMMA Kick ButtDynamic StrengthMMA PowerPower SculptActive Recovery
3MMA Power + Core KineticsAgility Strength + 5 Min Core on the FloorMMA Kick Butt + Core Kinetics Agility Power + 5 Min Core on the Floor MMA PlyoDynamic Strength + 5 Min Core on the Floor Active Recovery
4MMA Plyo + Core KineticsPower Sculpt + 5 Min Core on the Floor MMA Kick Butt + Core Kinetics Agility Strength + 5 Min Core on the Floor MMA Speed + Core KineticsMMA Shred + Core KineticsActive Recovery
5MMA Power + Core KineticsMMA Plyo + Core Kinetics Deluxe Round + Before and After photos

Food Tracker

This is where you keep track of how well you follow your eating plan. Taking a look back will show you how healthy your diet is at any point.

It makes a good meal plan for after you finish the program as well. Just look back and repeat some of your favorite recipes. You’ll be assured that you’re having a low-fat, high-protein meal.

Quick Start Guide

This is obviously the first thing you’ll look at. Follow the three steps here to get going.

A FAQ page is also included. It includes answers to the most common questions that people have at various stages of the program. If you run into concerns not covered here, there is help available by email and phone. They usually respond within one day.


We’ve talked a bit about Shakeology already. It’s worked into the meal plan, but you can actually substitute protein-rich foods for it of you have to.

Go with the Shakeology if you can afford it, though. The shakes are a powerhouse of nutrients and probiotics.

There’s a line of supplements as well. None of them are actually called for in this program, but they can help to make sure your body has everything it needs during this gruelling month.

Check out the Performance line on Beachbody’s website if you’re interested.

Get access to Core De Force and the full library of workouts at Beachbody on Demand (14-Day Free Trial and 60% off)

The Buzz On Social Media

Social media can be a great tool for determining what people think about any given exercise program.

I searched through countless real-world Core de Force reviews, yet I found very few complaints. Mostly what I found were brags about weight loss and ripped abs.

But to keep it real, I looked through the Beachbody on Demand results blog to find some examples of what some people have experienced when following the program.

Both of these are great stories. The went on to complete more than one 30 day session to really get fit. Marsha lose 20 pounds in 90 days. Franquie repeated the course 5 times to burn a whopping 51 lbs of fat.

core de force results

I lost almost 30 inches all over my body! My friends and family say I look like the old me. They are so proud of me. They mentioned they would love to try the program themselves. They are impressed by my small waist and overall weight loss. Here’s some people who understand Core de Force:

Beachbody on Demand results blog https://www.beachbodyondemand.com/blog/core-de-force-results-marsha
core de force user results

When I started CORE DE FORCE, it kept my attention from start to finish! I liked the way Jericho engaged with you and how she had a very warm and friendly energy to her. Joel was awesome as well! He was very cool and pushed me more than what I thought I was capable of.

Beachbody on Demand results blog https://www.beachbodyondemand.com/blog/core-de-force-results-franquie


Maybe Core de Force isn’t for you. Maybe it’s too much, or maybe you don’t want that much focus on MMA.

There are some similar programs out there that you may be interested in. I prefer Core de Force over any of these, but that’s just me. Nonetheless, these programs deserve a look.

Les Mills’ Combat is pretty similar (hard to find copies now), and it was very popular before Core de Force stole some of its thunder. It has similar workouts, but there is more downtime and a lighthearted feel that can make it a little difficult to get into.

Here’s some key differences between it and Core de Force:

Less intense
Longer rests
Less serious feel

If you prefer a less strenuous option, you may want to check Les Mills’ Combat out. Again, if you can find it.

Compared to Core de Force, UFC Fit has:

UFC Fit incorporates many MMA-themed moves. But all of the workouts are 30 minutes long and there’s not as much variation as in Core de Force. Another difference is that UFC Fit workouts have a warm-up and cool-down period. Core de Force just kinda jumps into the exercises.

Shorter workouts
Less intensity
Lighter beginnings and endings to the workouts

If you like a predictable structure and need a warm-up period, UFC Fit may be better for you. Take a look and decide for yourself.

The biggest differences are the length of the workouts and the routines themselves. Like Les Mills’ Combat, this has become really hard to find too.

Focus T25 vs. core de force

Most people who do their homework end up with the same conundrum: Core de Force vs Focus T25.

Instead of 27 to 47 minute MMA workouts, you have 25-minute routines that incorporate weights and bodyweight resistance in more traditional exercises.

T25 is not an MMA style workout, but it is as effective if you are looking for a solid cardio workout that really mixes-it-up.

The program is structured differently as well. The ten weeks of intermediate-level workouts are divided into phases that focus on abs, upper body and lower body rips.

A longer duration – 10 weeks
Shorter workouts
Less intensity
Lower impact moves

Core de Force, on the other hand, features more advanced workouts spread out over 30 days. One routine seems to flow into the next instead of there being any real lines of demarcation.

If you want a longer program that’s a bit easier and doesn’t rely so heavily on MMA moves, I’d recommend Focus T25 as a pretty close alternative.

Focus T25 was created as a response to people who complained that 60-minute workouts were too long. It’s a high intensity cardio program that basically packs an hour of HIIT into 25 minutes.

If MMA type workouts aren’t really your thing, T25 is very much worth a look. It is also available through Beach Body on Demand.


Thanks for reading my Core De Force review, I hope that you find it helpful.

The repetitiveness of many HIIT programs out there today can be discouraging. Core de Force hits this dilemma head on with its 16 different workouts over an intense 30-day duration.

Sticking with Core de Force results in weight loss, fat loss and an overall better body tone. It can help you accomplish these goals through its sensible nutrition program, killer metabolism-revving workouts and constantly changing routine.

If you’re looking to step up your workout to something that’s likely more hardcore than any fitness program you’ve ever done before, access Core De Force here through Beachbody on Demand.

Jeff Carpenter

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