Core de Force Workout Review: MMA POWER

Core de Force MMA POWER

Welcome to my review of Core de Force MMA POWER. It’s week two of the program, Day 12 (you’ll see it again on Day 15, 17 & 29).

MMA Power is mainly a cardio workout, while still staying core-focused, and very boxing-like. Lots of jabs, uppercuts and various combinations that are added on with each round, along with a “Spike” between rounds, just like in MMA Shred.

This one was a challenge!

My first clue that MMS POWER was No joke was when Joel started us off by saying, “Let’s discuss what’s about to happen to you”! :)

I definitely had to pause and grab water more than a few times, so don’t feel bad if you do, too. You’ll see on the video that there are times when my form got a bit sloppy, so if you are looking to learn from someone whose form is crisp and close to that of a personal trainer, I’m not your gal. ;) I do know, however, that ANYONE can modify and improve as they go, (ME, included!) so I look forward to my form getting better the more experience I get.

Laurie at the end of MMA POWER
Laurie celebrating of the END of Round 12!

After the warm up, you’ll go for 12 (yes, TWELVE!) three-minute rounds. The combinations will last 1 minute, followed by a 30-second “Spike”, and then a 1-minute repeat of the combination, and then another 30-second repeat of the Spike.

After 12 rounds, you will definitely be looking forward to the cooldown!

The total workout time is 47 minutes, so make sure you wake up early enough for this one! :)

The Moves:

Round 1
Hook, Cross, Jump Hook
Spike: Switch Jumps
Repeat combination and Spike
Modify: Step instead of jump

{Legs already burning and Jericho reminds us we have 11 rounds to go (thanks!)}

Round 2
Rear Snap Kick, Switch Snap Kick
Spike: Spiderman Climbers
Repeat combination and Spike
Modify: Instead of a switch kick, just step and kick, and decrease the speed to remain in good form.

Round 3
Front Uppercut, Cross, Switch Knee, Read Push Kick
Spike: Lateral Jump, Vertical Jump (like shooting a basket)
Repeat combination and Spike
Modify: Step/close instead of jumping. 

Round 4
Slip Back, Slip Forward, Roll Back, Roll Forward
Spike: Ground to Fighter Stance
Repeat combination and Spike
Modify: None really needed for the rolls, but during the ground to fighter stance, you’ll be stepping down/back up rather than hopping back up to your stance.

Round 5
Cross, Side Kick
Spike: Left Reverse Lunge, Clinch Knee
Repeat on non-dominant side
Modify: Lower kicks and lower lunges

Round 6
Forward Uppercut Cross, Forward Uppercut, Side Kick
Spike: Roll Jumps
Repeat combination and Spike
Modify: On the rolls, just bend knees into a squat without the jumps

Round 7
Jab, Cross, Slip Back, Cross Roll Back
Spike: Switch Jumps
Repeat combination and Spike
Modify: Steps instead of jumps

Round 8
Switch Snap Kick, Cross, Forward Side Kick
Spike: Spiderman Climbers
Repeat combination (switch sides) and Spike
Modify: Go slower on the snap kick combo; no jumps on Spiderman climbers

Round 9
Slip Forward, Roll Back, Cross, Hook
Spike: Lateral Vertical Jumps
Repeat combination and Spike
Modify: Slower or smaller range of motion

Round 10
Switch Roundhouse Kick
Spike: Ground to Fighter Stance
Repeat combination (switch sides) and Spike
Modify: Slower or smaller range of motion

Round 11
Hook, Rear Uppercut, Switch Roundhouse Kick
Spike: Reverse Lunge, Clinch Knee
Repeat combination and Spike
Modify: Decrease range of motion

Round 12
Body Jab, Cross, Switch Push Kick
Spike: Roll Jumps
Repeat combination and Spike
Modify: Just squat/tip-toe on the jumps

And then the well-deserved 3-minute cooldown to catch your breath!

Some MMA Power Technique Tips:

  • Turn your hips to pivot your feet during your hooks and crosses.
    This helps get your body weight behind the punches and protects your knees.

  • The lighter on your feet you are the easier the rotation will be!

  • Use your full torso rotation for your crosses and uppercuts.

  • Form is better than speed!

Ok, gang, that’s MMA POWER! It’s a tough one, but as Joel and Jericho always say, you gotta “fight for it… until the bell rings!”

laurie signature

*P.S. NEW IN 2017!

How would you like access to a digital library every program Beachbody has come out with so far (Core de Force, P90X, 22 Minute Hard Corps, Focus T25, Insanity, PiYo, Turbo Fire… and just well, ALL of them) AND the ones about to be released this year?

Well, Beachbody’s new ALL-ACCESS PASS just came out and it’s exactly that!

The ALL-ACCESS PASS is an annual subscription to EVERY workout Beachbody has ever made – AND the new ones that are coming out this year (AND 30 days of Shakeology, AND a free accountability coach, AND a members-only support group) –  ALL FOR JUST $199 inclusive (Special Spring Price = $160)!

This offer is only for a limited time, so click the link below to learn more about it and to reserve your All-Access Pass before the price goes up!


YES, I WANT ALL-ACCESS NOW


Want the run down on all the other Core de Force workouts? Go back to the CDF info page, or if you’re ready to accept the challenge, shop for the complete Core de Force Program here.