Core de Force Workout Review: MMA Shred

Core de Force MMA Shred

The Trainers: Joel Freeman & Jericho McMatthews

The Program:  This one is done on days 5, 8, 10, & 27. It’s a cardio focused workout that is good for any level of fitness.

The Time: MMA Shred is about 37 minutes long, and you’ll be doing 9 three-minute rounds, similar to MMA Speed. Each round consists of a combination, a “Spike”, and then a repeat of both, before a short break in between.

The Equipment: NONE. NO equipment required.

The Meal Plan: Here is a sample meal plan that is very close to what I am eating weekly while doing Core de Force. Click here to download/print.

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The Moves:

MMA Shred Round #1 of 9

MMA Shred Round 1

  • COMBO: FRONT SIDE ELBOW, REAR SIDE ELBOW, ROLL BACK, ROLL FRONT – Rotate your core as you strike, leading with each elbow, then roll back then front, like you are dodging an opponent. 
  • SPIKE: HIGH KNEE JUMP ROPE – Get the knees up as high as you can!

REPEAT the combination and the Spike to complete the 3 minute round, before a short break while they explain the next one.

MMA Shred Round #2 of 9

  • COMBO: JAB, FRONT UP ELBOW, CROSS, REAR UP ELBOW, CROSS  – I call this the slick your hair back move, because that’s what it looks like after your jab and cross.
  • SPIKE: ALTERNATING CLINCH KNEE- With your hands clasped you lean back then kick a knee upward, alternating sides. It should look like the “running man” in slow-mo. The farther you lean back the better you’ll engage your core.

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #3 of 9

MMA Shred Round 3

  • COMBO: SNAP KICK, SWITCH SNAP KICK – In your dominant stance (one foot forward) lean back and kick your rear foot forward, then do a hop-switch, and once your feet are planted you repeat the kick with the other leg. 
  • SPIKE: LEFT REVERSE LUNGE, CLINCH KNEE – Like the Clinch Knee in the Round 2 Spike, except you just stay with the left side only. Stay slow and controlled, and get low into the lunges to make the most our of this move. 

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #4 of 9

  • COMBO: JAB CROSS, SLASH, SLASH ELBOW – No kicks in this one, just a right hand jab, a left cross, then a slash-strike with alternating elbows (turn torso and strike from top to bottom with each elbow in a diagonal motion). This move is all about your rotation. Make sure to pivot each foot and use short, sharp elbow slashes.
  • SPIKE: SWITCH JUMPS – In a low, wide stance with arms out, rotate your body so feet (which stay aligned) rotate to one side and the body to the other. Keep knees bent and body low, with shoulders forward.

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #5 of 9

MMA Shred Round 5

  • COMBO: FRONT UP ELBOW, REAR KNEE, SWITCH SNAP KICK – Into the home stretch! You do a front up elbow (like the hair slick back move), then kick your rear knee forward. Then you do a switch kick with your opposite leg.
  • SPIKE: TRIPLE LUNGE W/GINGA – Think of “3-2-1, JUMP!” You do a lunge and lower yourself by bending your knee 3 times before hopping to the other side. Great quad work, especially when you are able to increase your range of motion. 

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #6 of 9

  • COMBO: CROSS, SIDE ELBOW, REAR SNAP KICK – In your dominant stance, do a cross, then side elbow with the other arm, and then a snap kick with your rear leg. All moves you’ve done before, but at this stage of the workout, fatigue may be setting in so watch your form and focus on really exaggerating your range of motion.
  • SPIKE: GUARDED SQUAT, SQUAT JUMP – Keep your chest, eyes, and guard up as you alternate between squats and squat jumps.

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #7 of 9MMA Shred Round 7

  • COMBO: PUSH KICK, PUSH, KICK, SHUFFLE BACK – Even though I felt like I could breathe a little relief here… I could feel my form starting to slip. The push kick, unlike the switch kick, relies less on momentum and more on a “push” of your opponent to back them off of you. Joel reminded us to make sure to slow down enough that you can lean back and engage your core (the general theme of this whole day). Great move for your hip flexors!
  • SPIKE: ALTERNATING CLINCH KNEES – Same as the Spike in Round 2. I wondered how my form compared, now that I was a lot more tired.

REPEAT the combination and the Spike to complete the 3 minute round.

MMA Shred Round #8 of 9

  • COMBO: SLASHING ELBOWS (FRONT THEN REAR), DOUBLE JAB, CROSS – The slashing elbow thing was just like in Round 4. The double jab is a quick 1-2 jab on the same side and with the same leg forward (reminded me of fencing).
  • SPIKE: TRIPLE LUNGE W/GINGA HOP – Like the Spike in Round #5. For max results, keep the shoulders over the hips, and the front thigh parallel with the floor.

REPEAT the combination and the spike to complete the 3 minute round.

MMA Shred Round #9 of 9 (LAST ROUND)!

MMA Shred Round 9

  • COMBO: FRONT UP ELBOW, REAR KNEE, FRONT PUSH KICK (UP, KNEE, STEP, PUSH) – Counting down the final three minutes was fun! Knowing it was about to end, I rocked those elbows and kicks! :) 
  • SPIKE: GUARDED SQUAT, SQUAT JUMP – Same as the Spike from Round #6

REPEAT the combination and the Spike to complete the 3 minute round.

And at last, the COOLDOWN!

All in all, the MMA Shred workout was a really good cardio day for me. It seemed like a leveled up version of MMA Speed, because of the added kicks and the longer time added with three extra rounds (36 minutes versus 27). There was a lot of variety which made the time go by quickly, and being that we are on Day 5, I felt a lot better with my balance.

As Joel and Jerricho always say, “until the bell rings!”

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

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P.P.S. Want more reviews? Click the links here:
CDF MMA Speed
CDF Dynamic Strength

CDF Power Sculpt
CDF MMA Shred