Core De Force Workout Details

  • Updated 12/8/16 with my review and Heart Rate Monitor data!

The new Core De Force program featuring Joel Freeman and Jericho McMatthews as trainers launched on November 1, 2016!  Here is everything you need to know to see if this is right for you.

Core De Force

Who is Core De Force For?

This program is for you if:

  • You enjoyed the discontinued Les Mills Combat
  • You missed out on Combat and wish you had it
  • You are looking for a program that requires no equipment, and is all cardio and body weight training (like Focus T25)
  • You enjoy workouts like P90X Kenpo, and P90X3 MMX
  • 12/8/16: You desire the calorie burn performance of Insanity without all the crazy jumping

What Kind of Calorie Burn Should I Expect?

12/8/16: I’ve completed every workout and I was amazed at how high these workouts got my heart rate.  Here is a snapshot of how Core De Force ranks against many other Beachbody programs in my HRM database:


To review my actual Heart Rate Monitor data for each routine (including calories burned), please read What is the Hardest Beachbody Program.

What is Included in Each Kit?

Here is a helpful graphic that explains what is included in both the Base Kit and the Deluxe Kit.

Core De Force Contents

Core De Force Workout Descriptions

Here are descriptions of each workout. I’ve added my own commentary in red to the workout descriptions:

Johhn T with Joel and Jericho

John T with Joel and Jericho, the Core De Force Trainers


  1. MMA Speed: Upper body and core-focused, this boxing influenced workout is short-but packs a serious punch. Basically this is the beginner workout.
  2. MMA Shred: Kick things up a notch with Muay-Thai-inspired elbows and kicks for a total-body shred that’ll lean you out fast. This routine has become a favorite of everyone in my groups just like T25’s Speed 2.0.
  3. MMA Power: Using explosive and defensive style movements in this fast-paced cardio conditioning workout will help you carve a tight lean body. At 47 minutes this is the absolute highest calorie burner in the program.
  4. MMA Plyo: What happens when you combine boxing, Muay Thai and plyometrics into one workout? You’ll knockout hundreds of calories and spike your fat burn into overdrive. The forward and rearward movement will make you feel like a real fighter.
  5. Power Sculpt: A total-body burner that uses explosive power and interval training to sculpt lean muscle and build next-level endurance. Tough combinations of standing moves and floor moves.
  6. Dynamic Strength: Low on impact, but high on intensity, you’ll carve impressive definition with this no-equipment, bodyweight throwdown. This workout has become known as push-up city with the nearly impossible move called “Sphinx Blasters”.
  7. Active Recovery: Recharge for the week ahead with this rest day workout that focuses on form and technique to fight muscle stiffness and soreness.
  8. CORE DE FORCE Relief: Prepare for the next day’s workout with this quick 5-minute, before-bed stretch session.
  9. Core Kinetics: A unique core workout inspired by Mixed Martial Arts movements to target every part of your core. This is one of the hardest core workouts I’ve done.
  10. 5 Min Core On the Floor: The ultimate core finisher-5 challenging plank movements to bring your abs out of hiding. The challenge is to move through the 5 plank moves without touching down–not easy!
  11. MMA Mashup (BONUS DISK ONLY AVAILABLE FROM A COACH): All the best CORE DE FORCE moves in one killer workout! From addictive boxing and Muay Thai combos to strength and plyo burners, this challenging workout will leave you drenched-and wanting more. A great medley that includes one round from each of the other Base Kit routines.


  1. Agility Strength: Combine fast footwork drills with bodyweight to improve coordination and blast major calories. You move so fast up and down the agility ladder that I registered my highest average heart rate in this routine.
  2. Agility Power: Grab your agility ladder and rip through multi-functional training that ignites every muscle and shreds fat for serious definition. Short, and by the end you’ll be saying “thank God”.
  3. MMA Kick Butt: Carve lean legs and sculpted glutes with a non-stop mix of powerful kicks and calorie-scorching conditioning spikes. Great workout for practicing the various kicks.

How Much Does It Cost?

Ahh, the $64 question:

US Pricing (not including Club 10% or Coach 25% discounts)
Canada Pricing (not including Club 10% or Coach 25% discounts)

We are running two private groups, one on Facebook and another outside Facebook with the dedicated Beachbody Challenge Tracker App.  Contact me for instructions how to join one of the groups!




I am an Independent Team Beachbody Coach who found success using Beachbody's fitness programs and nutriton guides. I'm here to see that you have the same success I have had using Beachbody programs.

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2 comments on “Core De Force Workout Details
  1. Erica Wanis says:

    Hi John my name is Erica and we’ve corresponded before regarding Master’s Hammer and Chisel. I’m just finishing up and plan to do the 30 day Chisel calendar. After that I’m going to want to do a hybrid of some sort to get some cardio back in. I originally found your page when searching for a Max30/H&C hybrid, but I’m actually ready to try something new. I’m torn between ordering 22 Minutes Hard Corps and waiting for the release of Core de Force. I love kickboxing and any kind of bootcamp style exercise so both are appealing to me. Basically I want to incorporate a bit more pure cardio in with the strength training of Chisel, which has given me amazing results! I was worried about bulking up (which has happened a bit in the shoulders/back so I need to stop increasing my weights) but overall I’m very pleased. Advice?

    • John T says:

      Hi Erica, good to hear from you again 🙂 No need to wait for the release of Core De Force, you’ve already missed a month as it has been available from your coach since November 1st. I have about a dozen folks doing it right now and so far I have not heard a negative comment from anyone. My wife and I are finishing the second week and we love so far. I’m getting Insanity-like heart rate and calorie burn results with it too, so it would be perfect in a hybrid (after you do the normal schedule straight through first). Personally I did not get much out of 22 Minute Hard Corps because IMO the workouts were too short, and there were breaks after every move. I think CDF is a better choice.

      BTW don’t ever stop increasing the weights until your muscles naturally top out which will eventually happen. You are probably not bulking up with muscle like you think you are, it is very difficult to add muscle to the shoulders. Most likely you are probably feeling the pump from good workouts 🙂

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