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Workout Review: Core de Force

Have you ever tried something that got way easier and more enjoyable as you persisted with it? That's exactly how Core de Force has been for me. I honestly didn't love it at first... It seemed like it either wasn't that hard, or that I was missing something.

It turned out to be the second... I was missing something! As I continued through the sessions and I picked up form tips, I realized that the program is designed to teach us how to exert maximum force through our punches and kicks, and to engage our core muscles in a wide variety of movements (hence the name of the program). From engaging the legs in every single punching move to leaning back when kicking to engage abdominal muscles beyond just the hip flexors, this program teaches you how to intensify seemingly simple movements to really get the most out of each workout and each move within the workout.

I went from feeling like I would be grudgingly completing this program, to going in for round two (which I started yesterday). I'm determined to follow the workout calendar to a T and also give the eating plan a try. I've seen some pretty amazing physical changes in my friends who've followed this program faithfully and I want to see what is possible for my body!

But beyond that, I enjoy it. The program doesn't have music (other than cookie-cutter instrumental tracks) and I do miss having tunes I can jam to and sing along with. But I've come to enjoy the program and look forward to my workouts with it even in spite of that. I'll be adding my own music later on in this round, but for now I'm keeping the sound on so I can hear those all-important instructions and know how to get the absolute most out of the moves!

Program length: 30 days

Workout length: 30 to 60 minutes

What equipment is needed? An agility ladder is needed for the deluxe workouts (and kit options are available with the ladder included). Other than that, no equipment is required, although a thick mat is nice to have if you're doing the workouts on a hard floor. There are lots of plank and crunch-style moves, so a mat can help protect your wrists, knees, and back. I wear weighted gloves (the kind with small sandbags on the back of the knuckles) to add more intensity for my arms and shoulders, but these are by no means required.

How is it structured? The program comes with seven main sessions (five MMA-style workouts where you're mainly up on your feet kicking and punching, and two strength-based workouts that combine kicks and punches with push-up variations and abdominal work on the floor). In addition, there is an active recovery session combining stretching with kickboxing moves practiced slowly to focus on form. Plus, there are two abdominal workouts (5 minutes and 15 minutes) that are incorporated as the program continues, and a 5-minute bedtime stretching session that can be done anytime you need it. Two workouts focusing on agility (i.e., fast footwork) are available with the deluxe kit. Finally, with any of the kits that include streaming access to your workouts, you also receive two bonus MMA workouts. So, depending on which kit you choose, you'll receive between 10 and 15 different sessions. This means plenty of variety, with each workout repeated just 2 to 4 times over the course of the four weeks.

What kinds of moves are involved? The moves in Core de Force are drawn from boxing, kickboxing, Muay Thai, and capoeira. There is lots of punching and kicking, but also creative variations on push-ups, sit-ups, squats, lunges, planks, bridges and more—essentially designed to challenge your muscles from every angle, getting you doing moves you never thought you could do, and creating sculpted shoulders, arms, and legs as well a toned midsection! Seriously, this program produces killer results... Google "Core de Force results" if you don't believe me!

Low-impact? No, but there is a low-impact modifier.

Are modifications shown? Yes, there is a low-impact (and lower-intensity) modifier who is easily visible on the screen throughout most of each session. This program is suitable for beginners and those who are new to fitness, but will be plenty challenging for experienced exercisers.

Interested in trying this program? Learn more in my video review or email me at to find out when my next challenge group starts! I can also guide you to my recommended sources for the equipment mentioned here, or get you set up with a different workout program if this one isn't up your alley. I'm only an email away... Let's chat!

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