Core De Force: A Review and Quick Guide to Your New Favorite Program

December 12, 2016

should you set up your home gym in your garage? here's what you need to know

should you buy a peloton? here's how to decide

You'll also love

tell me more

I'm Mickie. Co-founder and CEO of One Strong Southern Girl. Our team is here for you. We want you to remember us because we helped changed your life. 


I’m about to explain to you why Core De Force might be the exercise program you’ve been searching for.  But then again, it might not.

Let me explain…

Will these routines be the catalyst that change your life?  Eh. Doubt it.

Will this program make your ass look like granite and your abs like chiseled happiness?  Um. No.


Is Core De Force fun enough to hook you on an exercise program that keeps you coming back?  Yep

Are these routines the perfect enhancement to a pre-existing routine of strength-training and cardio?  

Absolutely, like icing on a cake.

Will Core De Force make you feel like a total badass?  


There’s just something about kicking and punching that’ll make you feel incredible.

–>>Start feeling like a badass ASAP!  CLICK HERE to invest in Core De Force today!  

Here’s a taste of what you’ll see in Core De Force:

Keep reading to find out what’s in every last corner of Core De Force (before you buy it).

This post may contain Amazon (or other) affiliate links which won’t change your price but will share some commission. You can get more information about that here.

What is Core De Force?

Core De Force is an MMA-style series of workout videos/routines by Beachbody that you can do at home.

There are 11 routines on three discs:

MMA Speed-27 minutes

Dynamic Strength-47 minutes

Core Kinetics-16 minutes

5 Minute Core on the Floor-5 minutes

MMA Shred-37 minutes

Power Sculpt-37 minutes

Core De Force Relief-5 minutes

MMA Power-47 minutes

MMA Plyo-47 minutes

Active Recovery-21 minutes

MMA Mashup-26 minutes

The only equipment I’d suggest you have is a yoga mat of some kind.  And you won’t really need one of those if you’re working out on carpet or a soft surface.

I noticed the message below in the Warning script that rolls before you start each video.

If you actually read this then you’ll see this quote about an agility ladder.  Don’t worry about that.  I never saw an agility ladder used for any of the workouts.

Core De Force warning message

In general you need a space about 5’ X 8’ to do most workouts.  That should be enough space to do all of the Core De Force workouts, too.

You need enough room to fully extend your body on the floor (think planks and burpees) and obviously enough room to kick without taking out a lamp or small child. 

There are a few lateral shuffle/scoots but nothing that should require you to rearrange all the furniture.

Who is Core De Force Ideal For?

If you’re tired of doing step aerobics or lifting weights then you should try out Core De Force.

If Shaun T’s perfect abs are starting to make you mad (are they even real?), or if your joints just need a little holiday then Core De Force is for you.

Core De Force is primarily a cardio workout. 

Yes, there are a few routines with titles that make you think you’ll be getting stronger (Power Sculpt, MMA Shred, Dynamic Strength).  And you will.  There are quite a few push-ups and squats in those workouts.

If you’ve never done a push-up or lifted anything heavier than an 18-month old (some of them are seriously heavy) then you’ll definitely get stronger with Core De Force.

But if you lift weights regularly then you’ll be referring to Core De Force as a cardio workout.

Core De Force is great for anyone looking for a (mostly) low-impact workout.

There are a few high-impact exercises but these moves are controlled and you can easily land like a cat and spare your knees any massive pounding.  I love that about Core De Force.  (My Knees: Please stop jumping for a few days.  We’re dying.  My Thighs: Seriously, go sit down and have some ice cream.  My Brain: It’s time for Core De Force.)  What, you’re body parts don’t speak to you?

When I review videos here at One Strong Southern Girl I use a choreography rating system. This rating system helps people understand how complex the routines are.  This has nothing to do with how intense the workouts I review are (they’re all intense).

Back in the old days I had a habit of purchasing a workout because the instructor looked amazing on the cover (yes, I judge a book by its cover).  I’d get home with the video, (remember life without Amazon Prime?) push play on the VCR (if you don’t have a clue what a VCR is right now then I totally hate you) and adjust my legwarmers in preparation. 

On more than one occasion I immediately discovered (often before the warm-up was over) that I’d purchased a video that required some serious choreography skills.

As much as I like to think that those years of cheerleading made me into a dance-master they did not.  (In truth, I barely figured out all the steps to the Thriller video before they stopped playing it.)

There are reviews and ratings readily available now that can help you avoid purchasing a video with Broadway choreography when you’re at the level of the 70’s finger jive.  However, there’s really no mention of that type of thing with Beachbody ads so I’ll warn you here.

Most of the routines in Core De Force have very simple steps that anyone can figure out.  However, if you’ve never done a kickbox workout then beware.  You may get frustrated with some of these workouts.

If you’re not naturally coordinated (you know who you are) then Jericho and Joel may piss you off a little bit with their fancy punch-kick combos.

I forbid you to give up or use this as an excuse to not purchase or do these workouts, though.  Don’t be like that.  No one likes a quitter.

My suggestion: Slow Down.  Master each piece of the combo and blend them together slowly.  Speed up and add the ‘umph’ after you figure out the parts. 

Joel and Jericho explain and demo each combo before you do it so instead of checking your twitter feed watch them ‘teach’ each combo.

There’s also a ‘modifier’ athlete demonstrating an easier version of every exercise.  Follow her when you need to.

What will you (do I) love about Core De Force?

Jericho from Core De Force
Jericho is a badass

Jericho is a total badass.  Her hair mesmerizes me.  I can’t stop looking at it.

And most importantly she’s really good at motivating you to give it your all and never stop. 

Without screaming, (a la Shaun T’s iconic tarzan “Let’s Go!”, which I love by the way) but with calm phrases and perfect form, she keeps you kicking and punching until the end of each set.

Joel from Core De Force

Joel’s ok, too.  He’s the Tony Horton of this series (only less dorky…Tony Horton’s dork-o-meter is way up there but that’s kind of what makes him endearing, and yet annoying simultaneously)

The real thing that I love about Core De Force is that it’s fun. 

It reminds me of TurboJam or TurboFire (try TurboJam and TurboFire, Ladies, if you love this kickbox style), which are some of the funnest (I know it’s not a word but it works so I’m using it) programs around*.

*You can only find TurboJam and TurboFire inside the Beachbody on Demand library.

Core De Force workouts have unique moves and combinations that require you to flex your muscles and your brain.

Another thing I love about Core De Force routines are the length.  The longest routine in the 11 workouts is only 47 minutes.

It’s nice to have a choice when you don’t have a full hour to get your workout in.  I also like the shorter videos because when you have the time they pair nicely with other programs (like P90X3).

ATTENTION: Core De Force routines are intense but not as tough as any of the Insanity workouts.

When I’m in the mood for an awesome workout that’s not going to leave me considering the installation of a defibrillator in my living room, I pull out Core De Force.

My Only Complaint about Core De Force…


This may seem like a small thing to many of you but to me it’s kind of a big deal.

Many of the combos in Core De Force are done on only one (the dominant) side.

There are almost always two sets but frequently set one and set two are both done on the dominant side.  The first time you do these routines you’ll think, Oh crap, I missed them switch to the other side.  But you didn’t.

There are a few combos done on both sides.  When this happens you’ll know because Joel and Jericho actually make a point of saying, The best fighters can do these combos from both sides.  Wait a minute…

There is an obvious solution.  Always do the second set on the non-dominant side (regardless of what the team is doing).

I’m not entirely sure why the routines were designed this way. 

Personally, I feel lopsided all day if I don’t repeat every move on both sides.  I’m kind of weird, though, so maybe it won’t bother you.

Want to Know Exactly What You’ll be Doing in the Core De Force workouts?

I’ve written a post that breaks down every exercise in MMA Plyo, my favorite routine in the Core De Force program.

Check it out to learn about every kick, punch, and spike move you’ll be doing in that routine.  (I also explain what a spike move is.)

Want to Know How Many Calories You’ll Burn in Core De Force?

The Core De Force Results

Guess what?  I can’t tell you how many calories you’ll burn.  But I can tell you how many I burn.  (The number of calories you burn depends on several factors that are individual to you, including (but not limited to) your weight, height and existing physical fitness level (resting heart rate).)

I use a heart rate monitor to find out how many calories I burn.  I have 4 heart rate monitors (different colors and models).  I was wearing a Polar M400 heart rate monitor to get these values.

MMA Speed-188 calories (27 minutes)

Dynamic Strength-279 calories (47 minutes)

Core Kinetics-80 calories (16 minutes)

5 Minute Core on the Floor-27 calories (5 minutes)

MMA Shred-261 calories (37 minutes)

Power Sculpt-286 calories (37 minutes)

Core De Force Relief-10 calories (5 minutes)

MMA Power-383 calories (47 minutes)

MMA Plyo-394 calories (47 minutes)

Active Recovery-74 calories (21 minutes)

MMA Mashup-185 calories (26 minutes)

*And if you have a heart rate monitor and want to compare your values to mine, I’m 5’3”and roughly 123 lbs.

A Few Important Things About Some of the Routines in Core De Force

Active Recovery

The first part of this 21-minute routine is a review of the basic kicks and punches done in Core De Force.

These exercises are all done in slo-mo for you to focus on technique and ‘recovery’.

The second half of the routine is all stretching.

Active Recovery is designed to be done after you’ve done several Core De Force workouts (your recovery period).

I’d recommend that you do this video right off the bat rather than waiting until after you’ve done a week or more of other Core workouts.  In fact, I recommend you do Active Recovery as your very first workout. 

It’ll help you learn the foundation for the kicks and punches and get your brain warmed up for the combos.

I like Active Recovery but I don’t see myself doing this one very often (maybe if I have an injury).

The pace is painfully slow (yeah, yeah, I know, it’s recovery) and once you learn all the moves you won’t need (or want) to do them in slo-mo for ten minutes.

If you’re looking for a stretch then put in Core De Force Relief (5 minutes) instead.

Core Kinetics vs. Core on the Floor

Core Kinetics reminds me of Ab Attack from Insanity Max:30.

The exercises are completely different but you do each exercise for one minute (like Ab Attack) and alternate between an abdominal exercise done on your backside to an ab move in high or low plank (like Ab Attack).

Core Kinetics is a great abdominal workout.  I’ll come back to this one a lot.

Core on the Floor is a 5-minute plank.  That’s right. 

You’ll do different exercises but you never leave plank. 

I’m not a huge fan of this routine. 

It’s definitely a phenomenal ab workout.  The problem is that my upper body isn’t used to this (planking for 5 minutes without a break) and I end up with a sore neck/traps/rhomboids (not abs).

I’m hoping that if I do this one enough times that that won’t happen anymore.  Stretching helps but you’ll need to do that on your own.  There’s no stretch in Core on the Floor.

Core De Force Relief

Core De Force Relief is an interesting routine.  It’s just Joel and Jericho and they’re sitting in a darkened studio in bare feet and workout clothes. 

They announce that this is your ‘Nighttime routine of stretch and recovery’.

You’ll immediately think you’re about to do yoga but you’re not. 

This is literally just a 5-minute relaxing stretch.  You’ve done all of these stretches before (think elementary school group stretching in PE).

The best part of Relief is when Joel refers to your butt as your ‘bum’.

When it was over I wondered if people will actually do this routine more than once.

Personally, I won’t be busting out any Core De Force videos after I put on my PJ’s but maybe other people will.  It is a nice stretch.

Sadly this routine feels a little like an opportunity to unashamedly plug their products (Beachbody water bottle or Beachbody Performance supplement powder, anyone?  Wait, where’s the Shakeology??  Maybe not before bed…)

MMA Plyo

MMA Plyo is probably the most complicated routine in Core De Force but it’s also my favorite.

Stick with this one. 

When you figure out all the exercises you’ll secretly hope someone walks in the living room while you’re working out just so you can impress them.

MMA Mashup

MMA Mashup is the bonus disc. 

The routine is a compilation of a few of the exercises from each disc.  After you do Active Recovery you should do MMA Mashup next.  It gives you a taste of all the routines coming up.

Is Core De Force worth the money?

You’re kidding, right?  Yes, Core De Force is worth the money! (And throw in Insanity Max:30 and P90X3 while you’re at it.  You’re on the way to Badassville.)

Core De Force may not be the hardest workout in your arsenal but it might be in the running for the most fun.

If you don’t care about fun then consider this, you’re just not human if you don’t feel more confident and like a warrior after kicking and punching for almost an hour (I like to imagine I’m Jennifer Garner in Electra but you can pick whichever warrior floats your boat).

And remember you can find Core De Force by Beachbody on Amazon and it’s part of the library of workouts in a membership to Beachbody on Demand.

If you want to know more about Beachbody on Demand then read this awesome post.

Leave a Reply

Your email address will not be published. Required fields are marked *

  1. Jess says:

    Thank you! I googled if the exercises were all on dominant side, because not even half way through the workout, I was feeling lopsided. I think I will use this as icing, rather than my cake.

    • Hi Jess! Yes, lopsided is right! lol. I wish I could email whoever created the CDF workouts and get to the bottom of this. I can’t decide if it was intentional or an oversight. Beachbody makes such polished routines I’m guessing they did this on purpose but it’s weird for me. I love hearing from other people who feel the same. Thank you for taking the time to share your thoughts!🙌 Mickie

  2. Thelma Tamez says:

    I have have bad knees.i wasn’t able to do turbo this workout bad on the kness?,please advise.I had rt knee arthroscopic surgery and meniscus repair

    • Hi Thelma, that’s a great question! Turbo Fire and Core De Force are very different but they both fall under the ‘kickboxing’ style of workouts and both have a pretty fast pace. If you have a membership to Beachbody on Demand then I’d recommend you WATCH a few of the CDF routines and see what you think. If TF was too hard on your knees then I suspect CDF might be as well. If you’re thinking about buying the CDF series then my recommendation would be to talk to your medical provider before you invest any money into it and ask her/him what you need to be careful doing and how you can safely modify exercises based on your injuries. Good luck!

  3. Linnea King says:

    I whole-heartedly agree with almost all of this – especially MMA Plyo being seriously FUN! I’ve never had that much fun doing a workout video…while still burning that much calories. I also agree about 5 min Core on the floor. It’s my traps that burn afterwards, not my abs. I gotta say though – NOT a fan of Jericho. She has great hair and she’s a total bad-ass, but the rest of her style is just not for me. The things she says during the workouts (Especially “say yes” and “you hear me?”) Just drive me batty. It feels contrived, like she’s trying to be something she’s not, and it grates on me more and more with each passing workout haha. Also, Joel with his “What does ‘slow it down’ mean?” and stuff like that. Ugh. We know what it means Joel. I just feel like this is a great workout series but these two just need to get out of their own way and stfu sometimes lol.

    • I love your feedback! Joel and Jericho are definitely unique personalities. I think Jericho just eventually grew on me. But I agree with you, just do the workouts already! Lol. Thank you for taking the time to share this! Have a great day!

  4. zack says:

    Hello, I love your detailed review of Core-De-Force (sense of humor included haha!) . I have quite a few BB (Beach Body) workouts, but by far Core-De-Force is my favorite. I am a cardio kickboxing fitness instructor and would love to get certified to teach it. There are NO gyms in my area that teach it. I could be the first (yeah!). Have any info on how I could get certified?

    • Thank you, Zack! Core De Force is awesome. If you’re asking about getting certified to teach the Core De Force program I’d recommend you start at the Beachbody Facebook page. I remember seeing an ad about getting certified to teach a while back. You might also look at Joel and/or Jericho’s Facebook pages. I love your idea about teaching the class in your area! Go for it! Thank you for reading!

  5. Shannon says:

    Love the series- for the most part. Dynamic strength is my least favorite of all the routines. 47 minutes of pushups. Not fun, and it just feels low energy compared to the other workouts. I wish MMA speed was longer. It ends up being only used twice within the month which is a bummer because it would have been another option to keep things mixed up. That said, I LOVE the Power, Sculpt, and especially Plyo routines. I did the Power and Plyo back to back one day and felt completely bad ass all day! And Jericho’s hair is magical!

    • Yes, magical! Jericho’s hair is the 3rd trainer in this series (and possibly more important than Joel. HA!). Thank you for sharing your experience with Core De Force. (I agree, MMA Speed should be longer.) If a workout makes you feel like a badass at any point then it’s a complete success in my book:-)

  6. Shannon says:

    This one is on my Xmas list. Looking forward to trying it out.

search the database!

Excuse me...Do you have any articles on...

get it now

Don't waste another minute trying to piece together all the right workouts and equipment for the 'perfect' plan. Download a blueprint with all the steps in one place.

Your home exercise roadmap.

free guide

Take me to the quiz

Get matched with the on-demand library that aligns with your workout style, equipment and goals by answering a few questions!

Have you taken our

Workout Personality Quiz?