Core De Force MMA Plyo Workout

Core De Force MMA Plyo Workout
Watch this Power Blast Podcast Episode 506
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This Core De Force MMA Plyo workout is a lot of fun! There are 12 rounds of moves. Each round is 3 minutes. You do a one minute of a combination MMA moves (kicks, elbows, punches) and then 30 seconds of a cardio/plyo move that is 30 seconds. Then you repeat the sequence to finish the round.

I really enjoyed this fun sweat! Initially when I heard Core De Force MMA Plyo workout, I was thinking constant jumping and spins like Bruce Lee or Insanity with Shaun T, LOL. But this one was just plain fun and a good sweat! The workout is 47 minutes long and requires no equipment!

Core De Force MMA Plyo Workout Moves:
ROUND 1
Switch Roundhouse Kick
Up Down Jab / Cross – the “spike” move
ROUND 2
Jab Cross, Superman Punch
Up Down Hooks  – the “spike” move
ROUND 3
Jab, Cross, Rear Knee, Front Flying Knee
Guarded Squat, Squat Jump – the “spike” move
ROUND 4
Cross, Switch Knee, Rear Flying Knee
Triple Lunge with Ginga Hop – the “spike” move
ROUND 5
Front Leg Check, Cross, Hook
Lateral Jump, Vertical Jump – the “spike” move
ROUND 6
Rear Leg Check, Cross, Switch Roundhouse 
Alternating Clinch Knee – the “spike” move
ROUND 7
Rear Slashing Elbow, Rear Knee, Superman Punch
Up / down jab cross – the “spike” move
ROUND 8
Rear Push Kick, Jump Hook, Cross 
Up Down Hooks – the “spike” move
ROUND 9
Front Uppercut, Rear Uppercut, Hook, Side Kick
Guarded Squat Squat Jump – the “spike” move
ROUND 10
Body Jab, Cross, Switch Roundhouse Kick
Triple Lunge with Ginga Hop – the “spike” move
ROUND 11
Rear Leg Check, Hook, Rear Knee, Front Push Kick
Lateral Jump, Vertical Jump – the “spike” move
ROUND 12
Jab Cross, Front Leg Check, Superman Punch
Alternating Clinch Knee – the “spike” move

CHECK OUT CORE DE FORCE!
NEW! Core De Force Workout! http://bit.ly/cdfworkout

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