Week 1: Core De Force

Week 1

Let's take some time and chat about the workouts that you will come across during your first week of Core De Force!

There are five workouts, two of which are repeated and they are:

1. MMA Speed
2. Dynamic Strength
3. Power Sculpt
4. MMA Shred
5. Active Recovery

* MMA Speed: This workout is focused on the upper body and the core and is boxing influenced. It consists of 6 rounds and lasts approximately 27 minutes. Each round is three minutes.

* Dynamic Strength: The intensity is set on high with this workout but low on impact. Definition is achieved by using your own body weight with no equipment needed. This workout consists of 12 rounds and lasts approximately 47 minutes.

* Power Sculpt: You can feel confident that you will reach that next level of endurance with this total body workout. You will feel the burn with the explosive power moves and interval training. This workout will sculpt lean muscle. It consists of 9 rounds and lasts approximately 37 minutes.

* MMA Shred: Lean out fast and kick things up a notch with this Muay-Thia inspired, elbows and kicks, for a head to toe shred! It consists of 9 rounds and lasts 37 minutes.

* Active Recovery: After a long week we all deserve this Active Recovery workout....lasting only 21 minutes. It also helps to recharge us for the week ahead. The focus of this workout is on form and technique to fight muscle stiffness & soreness.

* Core De Force Relief: When you need a quick stretch before bed this is for you....it will help relieve your tight and tired muscles and keep you in the game!! Quick stretch...only 5 minutes!!!

This program is going to help you achieve the results you are looking for...it is not only a total body workout...but your core is constantly being worked with every move that you do.

I am happy to say that I have really liked all the workouts in week one. I do have a suggestion for everyone who starts this program though. Take the time to do the breakdown! It is only 7 minutes. It is called:

 

MMA Speed ~ Learn it and Work it.

In my opinion, it helps to become familiar with some of the moves before you start the actual program...and with Core De Force you have the opportunity with Learn it and Work it . Joel & Jericho break down the moves at a slower pace so you can really give your body a chance to learn.

Once you hit "play" for the actual workout Joel and Jericho give a quick review before you jump to the next moves...but it is quick, and then you go full speed into that move. It helps to learn before...especially because there are combination moves you will encounter. The first round will be challenging...but you can do it...it seems easier as you go along but what is actually happening is that you are getting stronger!!!!Which brings me to the modifier!

There is a modifier with Core De Force. If you need to take down the intensity or slow down to follow along easier...you have that option. You are still working hard if you follow the modifier...believe me! When I do I am still working up a great sweat! Don't shy away from this program if you think it may be too challenging for you....start slow...follow the modifier and work your way up! 
A challenge can be fun!