KICKBOXING WORKOUTS FOR A STRONG CORE
When you hear kickboxing, do you automatically think “Yeah, kickboxing workouts for a strong core. That makes sense.”?
Kickboxing is all about the core.
Every time you twist, turn, crunch, extend your stomach you are engaging your abs and building a strong core.
You are constantly engaging your core in a kickboxing workout because the punches, elbows, knees and kicks flow through your core. This is where you get your power.
Kickboxing is also an incredibly effective total body workout.
What is Core de Force?
Core de Force is taught by Joel Freeman and Jericho McMatthews, both highly educated and experienced trainers. Jericho looks about my height at just over 5 feet but you don’t want to mess with her. Core de Force is a total body core shredding 30-day workout program.
The workouts are designed in 3 minute rounds like a real boxing match. You do boxing, kickboxing and Muay Thai inspired combinations with 30 second cardio spikes. No equipment is required. It’s all shadow boxing and bodyweight exercises.
It is mostly low impact but there are some exercises in the cardio spikes that call for jumps. It’s intended to be a cardio and strengthening exercise program that everyone can do.
Anyone can do this program. The workouts are designed in such a way that you build on your kickboxing combinations as well as the overall workout length. A modifier is also included.
This kickboxing program is called Core de Force because the combinations are all rotational. Which means you are constantly engaging your abs (core) from all angles.
What do you get with Core de Force?
The standard Core de Force program comes with twelve workouts on three discs for a total of ten workouts. Ten workouts because each disc contains the same 5 minute Core on the Floor workout.
The workouts range from five minutes to 47 minutes. Only five of the 10 workouts are 30 minutes or less. Two others are 37 minutes, though. This is important when you have a busy life and not a lot of time to spend exercising.
MMA SPEED: (6 rounds – 27 minutes): This is your first kickboxing round workout in the program and it introduces you to the basic punches typically used in kickboxing. You’ll do a lot of jabs, hooks, upper cuts and cross punches along with knee strikes. Great workout.
DYNAMIC STRENGTH (12 rounds – 47 minutes): A low impact workout featuring a whole lot of push-up variations. Still designed in sets of rounds but they’re broken up differently for some rounds. You’ll probably be thinking “oh my gosh not another push-up” but the push-ups you do are different enough to make it doable.
CORE KENETICS (16 minutes): 16 minutes of core work MMA (mixed martial arts) style. And 16 minutes is ALL you need.
5 MIN. CORE ON THE FLOOR (5 minutes): Wonderfully hard five-minute plank workout. You are doing some plank variation (side planks, forward planks) the entire five minutes. The whole challenge is to do the entire five minutes on your feet and off your knees.
MMA SPEED (9 rounds – 37 minutes): Another one I really like. This workout introduces elbow strikes and they are really fun. The combinations are designed to maximize your core effort and you can feel it.
POWER SCULPT (9 rounds – 37 minutes): Nine rounds of interval training using moves similar to the 30 second cardio spikes.
CORE DE FORCE RELEIF (5 minutes): This is your nice short stretching video. It’s a great way to learn basic stretching exercises for the key muscles used in these workouts.
MMA POWER (12 rounds – 47 minutes): The longest and most advanced of the kickboxing workouts. You’ll be introduced to more kicks including the roundhouse and more fun combinations using defensive style moves.
MMA PLYO (12 rounds – 47 minutes): If you’re into higher impact exercises, you’ll enjoy this plyo workout. They take boxing and Muay Thai moves and combine it with plyometric exercises to make this a sweat drenching workout.
ACTIVE RECOVERY (21 minutes): This is designed to be a rest day workout to help prevent soreness and muscle stiffness. You do a lot of moves that focus on the form and technique of your punches and kicks.
All workouts begin with a nice warm-up and end with about a three minute stretch type cool down. Joel and Jericho do a great job explaining the moves in between each round. There is also a short three minute learn the moves type tutorial video for each workout.
Included in the fitness program, is a calendar laying out exactly what workouts to do when. The calendar is scheduled for a 30-day fitness program and explains what workout to do on what day. You actually get two calendars – the first 30-days and a second hybrid style plan that includes workouts from Core de Force and popular workouts on Beachbody on Demand.
Combined with the fitness program is an eating plan. Of course, right? If you want the healthy, strong life you need the fitness and nutrition package. The plan gives you recipes, food lists and menu plans based on your calorie target. It follows a new approach of eating more often to keep your metabolism working to burn more fat. As the workouts become more intense during weeks two and three, you get to eat more. It’s a simple guide to help you reach your health and fitness goals. Because your workout is only as good as your diet.
Where do you get Core de Force and how much does it cost?
The base fitness and nutrition program costs $59.85 and comes with a 30-day money-back guarantee.
Remember you are getting 10 workouts plus the nutrition and workout guides. That’s essentially $6 a workout.
You can order the program here: www.hardhittingfitness.com/coredeforce
Overall Review Opinion
I really like Core de Force. I love the way the workouts are designed in three minute rounds with the cardio spikes. This is very similar to the kickboxing workouts I design.
I feel I will do these workouts again and always keep them handy and/or scheduled into my workout plans.
I’ve detailed the pros and cons of the Core de Force program.
- Easy to follow workouts with great explanations.
- Short three minute rounds with 30 second rest breaks.
- Great kickboxing combinations with rotation movements to really work your core.
- Awesome cardio spikes using MMA inspired moves.
- No equipment needed.
- With the workouts designed in rounds, you can skip them to make a workout shorter.
- Challenging plank workout included.
- Available to stream online as part of the Beachbody on Demand program.
- A lot of different push-ups and plank variations are included which are both incredible exercises that I’m a huge fan of.
- Great mix of kickboxing and cardio intervals to add variety to the workouts.
- Some workouts are just too long. While 47 minutes isn’t typically a long workout, this is long for me. I like to keep mine at 20-30 minutes. In and out. Bam. Done.
- Not an intermediate or advanced level program as far as the kickboxing moves. Which makes this an awesome beginner or basic/classic kickboxing program to do.
- Not designed for a bag which can burn more calories and make the workout more intense. Although, I could probably change my set up and do some of the combos with the bag.
I would recommend Core de Force to anyone looking for kickboxing inspired workouts and those seeking to strengthen the core. It’s a solid program worth adding to your library of go-to workouts.
TRACK AND MARK THESE WORKOUTS AND THIS PROGRAM COMPLETE!
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
Have you done Core de Force? What do you think of the program?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who loves wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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