BeachBody Core de Force Disc 1 - Review

Disc 1 Core de Force contains four workouts.  During each of the workouts Jericho and Joel alternating teaching a part - usually a round -of the workouts. 

The first workout is MMA Speed. It contains six rounds and is around 26 minutes long.   Each round is 3-minutes in length.  There are two exercises per round that you repeat once before moving on to the next round.  In MMA Speed one of the exercises in each round is consider a "spike" that is designed to get your heart rate up.
MMA Speed has a "Learn It & Work It" option that breaks down the moves.

The second workout is Dynamic Strength.  This workout is your body weight functional strength workout.  The workout includes upper and lower body moves. There is also a lot of going down to floor and getting up.  There are 12 rounds that are 3 minutes each.  There are three exercises per round. Starting with round 7, Joel and Jericho make the moves harder by adding an extra component to some of the  exercises that you have already performed.  There is a 2-minute warm up and 3 minute cool down.  The whole workout clocks in at around 47 minutes.

Core Kinetics is the third workout. This workout is a targeted core workout that clocks in at under 16 minutes.  This workout contains a series of moves that you do one right after the other. After the 8th move  you repeat the series. The last moves is a one-minute plank hold challenge. There is no warm up or cool down for this workout.

5-minutes Core on the Floor is a five minute workout that contains five core moves.

MMA Speed -3 & 1/4 stars
Dynamic Strength - 3 & 1/2 stars
Core Kinetics - 3 & 1/4 stars
5-Minute Core on the Floor - 4 stars