Core De Force – Power Sculpt– Details
- Trainers: Joel Freeman and Jericho McMathews
- Power Sculpt Duration: About 36 minutes, comprised of (9) – 3 minute rounds.
- Power Sculpt Goals: This workout is all about strength training, with a strong focus on rotation, the core, and the upper body (through varied pushups)
- Power Sculpt Required Equipment: Nothing!
Core De Force Power Sculpt Moves
Power Sculpt is another routine, similar to Dynamic Strength, that works on strength training using bodyweight movements, again (obviously!) with a focus on your core, stability, and balance.
Each three minute Power Sculpt round has 3 moves, typically a type of pushup, a leg move, and then something for your core and / or balance!
There is a short break, then you go to the next round! This one is a little shorter than Dynamic Strength but the moves are a little trickier so you will definitely feel it when it is over!
Power Sculpt Round #1
- Hip Drive Throughs – This one is trick to explain. You roll back and with you legs in the air, tuck one leg under your other knee. Roll forward and with that momentum sit up onto your knee and drive your hip forward, before rolling back and then switching legs.
- Jumping Firefly – This is a hard move! Go into a plank position but with your feet forward more so your knees are bent and you are crouched. As you move into a pushup, left one leg up to your elbow, then return to firefly position and switch legs. This one works your chest and your shoulders.
- Half Monkey to Guard – This move is like the frog jumps from 22 Minute Hard Corps, except instead of going laterally you pivot around your hands in the middle. Start in a wide stance squat with your hands up at guard, plant your hands and jump to the other side and return to guard.
Round #2
- Switch Roundhouse Kick – A roundhouse kick here you step back and kick with your dominant leg to the side.
- Ground to Fighter Stance – This is basically the same as the last move on MMA Speed, where you drop to your chest and hop up again to figher stance position, switching dominant leg each time.
- Low Stance Switch – Stay low, keeping your chest and eyes and head up, and open / close to the left and right. This one is a QUAD BURNER!
Round #3
- Ginga Hop – This is a lot like the Plyo Skaters that are in all the 21 Day Fix Extreme workouts, but on each side movement you don’t cross your back leg. So for this move, you start in a lunch with our left foot back. Jump to the left, and when you land on your left foot move directly into an opposite lunge (again making sure to not cross your feet).
- Alternating Clinch Knee – This is a knee move where strike with the knee, switch and strike with the other knee, constant movement.
- Triple Alligator Pushups – This move starts you in a plank. Move one hand and one foot closer to each other. Then you do three pushups, and switch stance.
Round #4
- Roll Jumps – The same move as in MMA Speed where you roll forward, roll back. This gets harder the deeper you go and if you really focus on keeping your chest and eyes up and making a big U shape with your head.
- Plank Skaters – Back in the Plank position, this one has you scooting your foot up and bending your knees slightly. Then, you alternate skating your leg behind the other one, switching each time. Again, this works your core. No push up movement on this move.
- Half Superman Push Up – This is a regular stance pushup. After you have completed the push up and you come back up, left your left leg and right arm in the air. Alternate arms / legs on each push up.
Round #5 through 8!
The next four rounds repeat what we already did. Where we worked just one side, we alternate to do the other, so for example roundhouse kicks now start on the non-dominant side.
Round #9 BURNOUT ROUND! No break!!
- Left Reverse Lunge / Clinch Knee – Start in a left lunch, and then bring the knee up and drive your hips forward for the strike. Return to the same lunch. This move switches to the Right Reverse Lunch halfway through. To add some difficulty, you can jump on your knee strike off your leg.
- Push Up Leg Check – This is a pushup followed immediately by your right knee to your right elbow / left knee to left elbow, pushup again.
- Guarded Squat / Squat Jump – A squat, followed by a squat with a JUMP. Land right back into the squat, repeat!
And BOOM, that’s the end!
Core De Force – Power Sculpt Review & Thoughts:
I really liked this workout! It’s a strength training workout similar to Dynamic Strength, but it’s about 12 minutes shorter, and only consists of 9 rounds vs. 12. HOWEVER, the moves are definitely more varied and a little more complex.
There are very few breaks in between the moves, Dynamic Strength moves a *little* slower, and the burnout round has no breaks so when this workout is done you are TOASTED. It’s so much fun!
Core De Force Meals:
What I ate today! (you can view my entire Week #1 Meal Plan and Grocery List here!)
- Breakfast -Chocolate Shakeology w/ chilled coffee, 1/2 a banana, 2 Tsp peanut butter
- Snack – Hummus & Carrots
- Lunch – Spinach Omelette
- Snack – Mixed Berries, Toast w/ Turkey Breast
- Dinner – Grilled Salmon w/ Broccoli and Sesame Seeds
- Evening Snack –Banana
Have any questions for me about this program? Post ’em in the comments or shoot me an email at kathi.reuter@gmail.com!
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