#coredeforce

fit people tend to sweat sooner during exercise and more copiously than those who are less fit.

Y'all, it’s been FOREVER. I absolutely NEED to blog again. Tumblr helped me so much in the past. So here is my newest adventure.

Let me preface this review by telling you these two astonishing things:

I sweat condensate like a beer at the lake on a scorching summer day during this workout.

I had to take a few breaks during this workout.

So, away we go!  Here is my review of Power Sculpt lovely people.

Total Time: 36 minutes

Equipment: none

Warm-Up

The warm-up is two minutes of bouncing side to side, shoulder rolls (while bouncing), talking about how the moves are ‘seriously fun’ and challenging, jumping jacks, windmills to stretch the legs, hip rolls, and torso rotations.

You have 9 rounds of work – each round is 3 minutes – 3 moves.  The moves get tougher but the time you spend doing them get shorter.  Oh boy, okay, 9 rounds.  I got this.

Round 1/9

Hip Drive Through

Lift your legs up, create a triangle by crossing one leg behind the other, and roll yourself up onto your knee.  You roll back and alternate legs.  You need to drive your hip forward when you get to the top.  Apparently this is taken from Brazilian Jujitsu which has a lot of floor moves – according to Joel at least.

I laughed the first time I saw it but eventually figured it out.  Squeeze your glutes at the top.  My daughter asked me what a glutes was and I told her ‘tooshy’.  She got it after that.

Jumping Firefly

Push your weight back into your heels, push yourself forward and bring the knee to the outside elbow. Push yourself back and bring the other knee forward.  Keep your chest low, your core tight, and pretend you are Superman crawling through the night under barbed wire.

I appreciate this move without the push backwards.

If you want to be a perfectionist:

Half Monkey Circle To Guard

Get into a wide squat, reach hands to ground, circle your body to the other side, stand up slightly but stay in the squat and bring your open hands up into ‘guard’.  Reach down and circle around the other way.  Do this repetitively.

Round 2/9

Switch Roundhouse Kick

Step back, step forward, load the arms to the back, curve the kick around the back and to the front and bring your arms across to ‘chop’.  Basically – hop kick.  You ‘have a whole minute to get it right’.  This is fun because I imagine kick a tree or someone that made me really upset.  Just kidding.  Or am I?

Look how unenthused my daughter looks:

Ground to Fighter Stance

Start with stomach on the floor, push yourself up into your fighter stance, and get back down.  This is basically a burpee without the jump people.  Joel ‘has springs in his shoes’ like a crazy guy – so watching and admire that guy.  I would appreciate this move more if you did not let your stomach flop on the ground.

My daughter told me to find the springs in my shoes.  I told her to go clean.

Low Stance Switch

Get in a low squat stance, keep the legs loaded, jump your feet in and out as you rotate left to right. Your legs will start to burn – get lower if they do not.

Take your break - Joel says ‘the water works just got turned on’.  Fair enough - my heart rate is up.

Round 3/9

Ginga Hop

Get in a lunge position, arms to the side, jump side to side and land in the opposite lunge.  This is a 60 second move so they tell you to slow down. Focus on your form here - keep the weight in the front leg heel, chest up and core tight.

Alternating Clinch Knees

Reach your hands up into your clinch, pull your knee up, hips drive through and bring your hands down to your hips.  Alternate sides and start doing the Running Man.  Remember to lean back and keep the core tight.

Triple Alligator Push-Up

Well this sounds lovely. Stagger your hands and feet, do three push-ups, alternate and jump your hands and legs so you can do the other side for three push-ups.  Repeat this by alternating sides every three push-ups.

Awesome guys.  This is simple.  No - it’s not.  I eventually curled into a ball for a few seconds and ended up modifying them.

Round 4/9

Roll Jumps

In your dominant fight stance, roll back and jump, roll forward and jump, continue to roll and jump.  Keep the chest up and land softly.

Plank Skaters

Get in a high plank on your hands, step one foot over the other bent leg, and tap to the diagonal, alternate sides.  Keep your core tight, back flat, and eyes forward.  Do not screw up your spine more than this program will do for you.

Half Superman Push-Up

This is a push-up with an alternate arm and leg raise at the top.  If you raise the wrong arm or leg you will know because you will face plant. Continue to do these push-ups alternating sides.  If it hurts more than it works - modify.  Good luck to you.

Round 5/9

You start over from the top my friends!  Yay oh yay!

Hip Drive Through

Jumping Firefly

Half Monkey Circle to Guard

Round 6/9

Switch Roundhouse Kick

Ground to Fighter Stance

Low Stance Switch

Round 7/9

Ginga Hop

Alternating Clinch Knees

Triple Alligator Push-Up

Round 8/9

Roll Jumps

Plank Skaters

Half Superman Push-Up

Round 9/9

‘Oh here we go!’  This is your last round and it is a ‘burnout round’ of three moves as Joel calls it.  Then you can ‘take a shower’.  I chuckled.  That’s the plan Joel.

R Reverse Lunge, Clinch Knee

Reverse lunge, clasp your hands together in front of you and pull them into your knee as you drive the knee up.  Repeat this until they show you the next move.

Jericho gets excited and decides to add a pop at the top.  Joel thinks that is just fantastic.

Push-Up, Leg Check

This is a push up with a knee to each elbow and repeat.  This is hilarious - I was on my knees doing these.  Sweat was in my eyeballs and my daughter was tying a jump rope around me and saying ‘ew your back is sweaty’.

Guarded Squat, Squat Jump

Do a squat, squat again and jump up out of it.  Make sure you come back into the squat when you land.

To make things harder - place your child on your shoulders:

Cooldown

This is about two minutes of stretching including a standing hip flexor stretch with an arm across the body for a shoulder stretch, quad stretch, hamstring stretch, chest opener, and an upper back stretch.

WHY IS THAT GIRL IN THE BACK NOT SWEATING?  Who are these people?  Are they working out in a 30 degree room?  Why am I drenched and they are not?

Final Thoughts:

This workout was the most difficult in Core De Force that I have done yet.  It could have been that I was tired and was low on energy this morning but I did take a few breather breaks.  I also modified some of these moves to my knees.

I burned around 350 calories in 36 minutes which is pretty good if that is what you are interested in.

My daughter and I had Supergirl shirts on so we had to take a flying photo: