Because I tried out this FREE new workout, $10 was donated to Big Brother Big Sister of America today!   That’s what I call productive multi-tasking!!

So here’s the sped-up, condensed version of this 30 minute MMA style workout called CORE DE FORCE – along with my review!  I LOVE that CDF is packed with the best of MMA-inspired training; Boxing, Kickboxing, and Muay Thai knee-elbow combinations, bodyweight training, and cardio spikes! I also love that each 3-minute “round” includes a new move/combo plus a bonus cardio burst (jump rope, burpees, etc). And I love the energy of the instructors and creators of CDF, Jericho Matthews and Joel Freeman.

All in all, this is one of the best new at-home workouts I’ve seen on the market in awhile; mostly because it’s refreshing and there’s nothing else like it currently on the market.  And because taking martial arts and survival based movement that literally dates back hundreds of centuries, then making them applicable and functional to today’s society – is just awesome! And did I mention it’s FUN and you kind of feel like a bad a** doing it????

There’s really nothing I can say that I didn’t like about Core de Force but I do have two cautionary suggestions. If you have sensitive knees, are returning to working out after a knee injury, or you are prone to knee injuries I honestly would not recommend this program.  As I mentioned above, this is a full body workout meaning you work from your feet to the crown of your head and there is so much foot work, specifically pivoting that it could be a knee injury waiting to happen – notice I took this entire video without shoes because I could not pivot on carpet (there’s another tip for you, if you do at-home workouts in your carpeted bedroom or living room, you are going to want to do this one sans shoes).

Also, if you are just coming back from having a baby, being pregnant or are currently pregnant, or generally have any strain, injury or have incurred trauma to your pelvis or pelvis area, I would also steer clear of CDF.  Expecting mommies, there is far too much twisting in this program and it’s FAST so you are more likely to injury yourself or do harm to your baby with all that jerky twisting (closed twisting is not recommended for expecting mothers because it can reduce oxygen flow to your baby).  Post natal mommies, I do not recommend this program until you are AT LEAST 3 months post partum and then I would personally wait longer, here’s why – all that twisting requires a lot of work from the transverse abdominus or your “corset” muscle which attaches at the top of your pubic symphysis.  If you just had a baby, your pelvis is still healing from expanding and birthing a baby – not to mention every other muscle in your pelvic floor which is also healing post-baby.  The moves in this workout, when done effectively, should target your entire core and pelvic floor which are used to stabilize your skeletal body.  During pregnancy, breastfeeding, and up to 4 months after you finish breastfeeding there is a little hormone in your body called relaxin that basically acts as a lubricant to your joints, ligaments, and muscles making them more susceptible to injury (allows your body to “open” and birth a baby).  If you do go for this workout post pregnancy/while breastfeeding follow the modifier (who is great by the way) and ease your way into the workout to learn the moves before going all in and risking a chance of injury!

And if you want to learn more, comment below or shoot me an email at: jenthornfit@gmail.com!