Overview:
Core de Force is a 30-day program of mixed-martial arts-inspired workouts (i.e. kick-boxing style workouts). There is no equipment required. The workouts can be grouped into 3 categories: cardio, strength training, and core. The cardio and strength training workouts are typically broken down into 3 minute rounds with a 30 second period for recovery. For the cardio workouts, you will typically do a move for 1 minute, then a 30 second high-intensity x's 2. For the strength training workouts, you will do 2-3 different moves during the 3 minute round. The core workouts tend to be done in 45 second to 1 minute increments.
Pros:
- No equipment needed. If you get the CDs, you just need access to a computer or DVD player. If you have the on demand membership (which I HIGHLY recommend), you just need access to a laptop or device such an iPad.
- There is a lot of variety to the program. There are 4 different cardio workouts, 2 different strength training workouts, and 2 different core workouts.
- The workouts are fun! If you have some aggression that you need to workout, this workout is perfect because you do lots of kicking and punching.
- The workouts are fairly low impact and there is a person that does modifications for each move of the workout. Sometimes I have to modify because my hip can't handle lots of jumping moves, and sometimes I have to modify because of my level of fitness. For example, I am a looooong ways from being able to do tricep push-ups, but the modification from the knees is still challenging!
Cons:
- In the latter half of the program, you combine cardio and core work every day so it can be a big time commitment. The longest cardio workout is about 45 minutes and the core programs are either 5 minutes or 15 minutes. So in the final weeks you might be working out for an hour which can be harder to fit in. Other beach body programs feature workouts that are 25-30 minutes so you might want to try one of those program is your time is limited.
- Some of the moves are a bit confusing. They do have a 'learn it and work it' segment that is separate from the workouts. They break down the moves during these segments, but you might feel awkward when doing the workouts as there is a lot of jumping and switching legs and such. I learned to get over not feeling like I was doing it right. You'll do the workouts over and over and there is a person doing modifications if you need to take it down a level. Just be prepared to feel like you are clumsy and have 2 left feet at times.
Again, I want to emphasis that I am merely sharing my experience with this program. They worked great for me so I figure maybe some of you will benefit from checking them out. I get ZERO compensation from posting about them! But if you want to check it out, I can put you in touch with my friend (who is super nice and won't pressure you into buying it!). Plus they have a special deal right now where you can get on demand access for one year for $99!
Have you tried a beach body program or other online program?
