What is Core De Force MMA Workout?
Hosted by trainers Joel Freeman and Jericho McMatthews, Beachbody’s Core De Force MMA Workout program features 30 days of mixed martial arts-inspired exercises that promise to help you lose weight and carve your entire core.
During each of Core De Force’s 10 workouts, you’ll perform a variety of boxing, kickboxing, and Muay Thai moves, along with some fat-blasting cardio at the end.
Your mission is to give it everything you’ve got for 3-minute rounds, just like a real match, which will spike your heart rate, burn calories, and help you achieve a stronger, leaner physique over the course of a month. You’ll start with six rounds per workout, which will eventually increase to 12 rounds as you progress.
Even if you’ve never thrown a punch before, Beachbody tells us that Core De Force’s core rotational movements (more soon) are guaranteed to slash inches off your waist and deliver incredible results.
Does this mean you should go ahead and hand over your money? You’re here because you want to learn as much as possible about the Core De Force MMA Workout program as possible, so let’s dive right in and talk about what you might experience.
How Does the Core De Force Program Work?
Core De Force involves two main components; fitness videos and supplemental material. We’ll cover each of these here.
How Many Workouts Are Featured In Core De Force?
The Core De Force program includes eight MMA-inspired workout videos that range in length between 27 and 47 minutes. Videos feature a step-by-step breakdown of every move. Each move also comes with a modifier for lower intensity.
MMA Speed – A 27-minute boxing-influenced workout that focuses on the upper body and core. A total of six rounds.
MMA Shred – Using Muay Thai-inspired elbow and kick moves, you’ll take things to the next level across nine rounds and 37 minutes.
MMA Power – A fast-paced cardio-conditioning workout that focuses on explosive, defensive-style movements over the course of 12 rounds and 47 minutes.
MMA Plyo – A total body workout that involves 12 rounds, 47 minutes, and focuses on boxing, Muay Thai, and plyometrics. Here, Beachbody claims you’ll “knock out hundreds of calories.”
Power Sculpt – Another total body workout, this time using explosive interval training moves to sculpt lean muscle and boost endurance. Nine rounds and 37 minutes.
Dynamic Strength – A low-impact, high-intensity workout that uses bodyweight exercises to carve definition over the course of 12 rounds and 47 minutes.
Active Recovery – A rest day workout that focuses on form and technique to help you recharge and recover from stiffness and soreness. 21 minutes.
Core De Force Relief – A 5-minute stretch session that can help relieve tight muscles before bed.
Which Fitness Tools Are Included In Core De Force?
In addition to these eight videos, the Core De Force program also comes with a Quick-Start Guide, which features tools and tips to help put you on the path to success.
Core De Force’s 30-Day Calendar includes your daily workout schedule, so you’ll always know how far you’ve come, and the eating plan promises to give you everything you need to “get results.”
This includes recipes, sample menus, and a new approach that involves eating more to fire up your metabolism. Here’s a quick overview from Joel and Jericho explaining everything we’ve discussed so far:
The Core De Force Deluxe Upgrade
During checkout, you’ll be able to choose the Core De Force Upgrade kit, which adds three more workouts to your regimen:
- Agility Strength – Uses bodyweight resistance and fast footwork drills to improve coordination and burn calories.
- Agility Power – A multifunctional training workout that’s supposed to define all your muscles, while burning fat.
- MMA Kick Butt – Instead of your core, this workout focuses on sculpting your legs and glutes by performing a series of kicks and conditioning spikes.
Along with these added videos, the Deluxe Upgrade also includes a 7-piece set of color-coded portion control containers designed to complement your Eating Plan (more about this in the Pricing section).
Used in the Agility Power video, the included agility ladder helps fine-tune your coordination, speed, and precision while burning more calories. Your Deluxe 30-Day Calendar will incorporate these three additional workouts found in the Core De Force program.
Core De Force’s Deluxe Upgrade adds three more workout videos, a 7-piece portion control container set, an agility ladder, and Deluxe 30-Day Calendar. Image credit: Beachbody
What kinds of results can you realistically expect using Core De Force’s videos and fitness tools?
What Kinds of Results Can You Expect From Core De Force’s Workouts? We Discuss Some Pros & Cons
In this section, we’ll briefly define all of the key terms used on the Core De Force website, discuss how they work, and help identify what you might expect from doing them for 30 days.
Mixed Martial Arts
Mixed martial arts (or MMA for short) is a sport where two opponents battle it out using a variety of fighting styles—both standing and laying down, or “on the mat”—including Muay Thai, karate, boxing/kickboxing, wrestling, Brazilian Jiu Jitsu, and more.
From an efficacy standpoint, the weight loss and/or muscle gain you experience from MMA largely depend on the specific martial arts you train with, as well as how intensely you train with them (this holds true for any kind of fitness as well).
For example, boxing and kickboxing tend to focus more on cardiovascular exercises (those that elevate your heart rate) compared to other forms of martial arts, like Brazilian Jiu Jitsu, which focus more on groundwork and grappling.
Furthermore, the number of calories you burn (and the amount of fat your body metabolizes) can vary, depending on the martial arts you’re performing, as well as your age, gender, and weight.
In general, though, a 150lb individual might expect to burn 250-350 calories performing different martial arts over the course of 30 minutes.
Core Rotational Movements
According to the Mayo Clinic, your core references the muscles in your pelvis, lower back, hips, and abdomen. Upon hearing this word, though, most people probably think of chiseled abs.
With this in mind, the “core rotational movements” featured in the Core De Force program involve twisting at the waist—or from 360 degrees, as we’re told in the commercial—to help define these muscles and burn fat.
Pro tip: While “twisting” rotational exercises like these might help work out the muscles in your core, Breaking Muscle, notes that they can cause excess strain on spinal discs. Keep this in mind if you have any existing or previous back issues.
High-Intensity Interval Training
The American College of Sports Medicine defines high-intensity interval training, or HIIT, as “repeated bouts of high-intensity effort followed by varied recovery times.” HIIT is what you’ll find in popular fitness programs like CrossFit.
Typically, this involves intense workout periods performed at 80%-95% maximum heart rate, that last for five to eight minutes. During recovery periods, you’ll decrease the intensity to 40%-50% of your maximum heart rate and follow this pattern over the course of 20-60 minutes.
HIIT programs also frequently involve some type of plyometrics exercises, sometimes called “jump training,” since you’ll stretch and build muscles by performing a series of jumps and hops.
If performed regularly, the ACSM tells us that HIIIT is understood to provide a range of benefits, such as improved aerobic and anaerobic fitness, blood pressure, cholesterol profiles, abdominal fat and overall weight, and more.
As the name implies, though, while HIIT (and its exercises, like plyometrics) has been shown to be effective for improving fitness and reducing weight, it’s intense.
During a HIIT routine, you’ll only need to push yourself as far as you’re comfortable, but it’s probably not a good starting point for someone new to fitness, or who’s just getting back into fitness after an extended absence.
What Is Bodyweight Resistance?
When you work out, you create microscopic tears in your muscle fibers. When your body naturally repairs these tears, muscles subsequently grow bigger and stronger.
Now, creating these tears requires resistance or some type of opposing force. The most common form of resistance is weights, whether free or attached to a machine.
However, you can also use your own body weight as a source of resistance, such as when performing pushups, pull-ups, sit-ups, and so forth. Not only does this allow you to work out without using equipment, but bodyweight exercises are also a solid way to improve strength, flexibility, strength, and overall fitness.
On the down side, causing progressive overload with bodyweight exercises can be more difficult than with weights, it can take longer (this means more of your time), and you’ll be limited in which exercises you can perform. For an in-depth discussion about this, be sure to read this article from Lifehacker Vitals.
How Much Does the Core De Force MMA Workout Cost?
Core De Force is priced at three monthly payments of $19.95, or one single payment of $59.85, plus free shipping to all US and Canadian addresses.
Along with your order, you’ll also receive three free gifts:
- Core Kinetics – A 16-minute video that promises to help you carve your abs and tighten your obliques.
- 5 Min. Core on the Floor – A short—but-challenging—5-minute video involving plank moves that will define and flatten your stomach.
- 24/7 Online Support – You’ll also receive 24/7 access to support, fitness expert advice, and tips from your trainers.
If you prefer a digital version, the Core De Force MMA program is also available through Beachbody On Demand.
All Beachbody programs, including Core De Force, come with a 30-day money back guarantee, less S&H. In order to request one, customer support can be reached at 800-470-7870.
Does Core De Force Come With Positive Customer Reviews?
The Core De Force MMA Workout was launched 11/1/16, so outside of promotional material posted by Team Beachbody Coaches, there wasn’t a whole lot of direct customer feedback.
However, HowDoIGetRipped.com provided an in-depth review of the Core De Force program, including breakdowns of each workout video, along with detailed charts outlining average heart rate and calories burned.
Note: As mentioned above, the calories you’ll burn will vary based on age, weight, and gender, so you won’t necessarily experience the same.
Overall, the author found Core De Force fun, with a variety of challenges across the videos that allow you to proceed at your own pace. He concluded that it definitely could help you achieve your health and fitness goals if you stick with it.
HighYa readers (as well as reviews elsewhere online) seem to deliver mostly positive feedback for these programs, with common compliments citing ease of use, visible results, and ongoing motivation.
On the other hand, some have complained that Beachbody’s programs aren’t always ideal for beginners or those with limited mobility, that you’ll have to work out more frequently than advertised, and that the limited workout selection quickly becomes boring.
We’ll just have to wait until customer feedback starts rolling in to know whether or not any of this holds true for Core De Force.
Who Are Joel Freeman & Jericho McMatthews?
Before joining together to host the Core De Force program, Joel Freeman and Jericho McMatthews also hosted Beachbody’s Les Mills Pump program (no longer available), which seems to come with similarly positive feedback as the company’s other programs.
Before becoming a Beachbody Trainer, Joel was a Reebok-sponsored athlete and Director for Gold’s Gym SoCal Group, and currently also works as a fitness business consultant.
Jericho Duffie (nee McMatthews) previously worked as a Club Coach for Les Mills and a Group X Instructor for 24 Hour Fitness. In addition to her role as a Beachbody Trainer, she’s currently employed as an International Trainer and Presenter for Les Mills and boasts very popular Instagram and Twitter accounts.
Is the Core De Force MMA Workout Program Right for You?
When it comes down to it, we didn’t test the Core De Force program ourselves. This, combined with the fact that there’s next-to-no online customer feedback, means that we can’t know for sure whether or not it’ll work for you.
We can say this, however: While you might not need to know how to throw a punch to complete the Core De Force program, you probably should at least have some experience with cardiovascular exercise. Why?
As we discussed earlier, the HIIT exercises that act as the core (no pun intended) of Core De Force are—as the name implies—intense.
In order to maximize your results, this means you’ll likely need to a) have the motivation to push yourself as hard as possible for as long as possible, b) not have any mobility issues, and c) have at least a baseline level of fitness.
Furthermore, it’s positive that Core De Force includes a nutrition program, since what you eat can have just as big of an impact (if not more) on achieving your fitness goals than which exercises you perform.
However, we’re not provided with any details about the nutrition program, such as whether or not it’s customizable based on your goals, preferences, dietary restrictions, etc.
Finally, it’s important to point out that there are dozens—if not hundreds—of other core-focused and MMA-inspired workouts available from third-party companies, some of which might be less expensive and might better match your personal preferences. So make sure you explore all your options before handing over your money!
If you decide to go with the Core De Force MMA Workout program, though, Beachbody stands behind it with a 30-day refund policy. In the end, if you’re not satisfied with your results, this means you might be out little more than shipping.
Did Core De Force work for you? Give us all the details by writing a review below!