Got 20 minutes and a body? That’s all you need to do this high-octane workout designed by Beachbody’s Core de Force co-creators Jericho McMatthews, NASM, ACE, and Joel Freeman, NASM.
“This program combines MMA-style moves with fun and challenging HIIT/conditioning spikes using a rounds structure inspired by boxing,” says McMatthews. “In about 20 minutes, you’ll get an awesome full-body workout that burns fat and strengthens your whole body,” Freeman adds. “It requires zero equipment, so anyone can do it regardless of fitness level.”
Instructions:
- Do the warm-up one time through.
- Perform each move for 45 seconds, and rest for 15 seconds.
- Complete all five moves to make one round.
- Rest one minute between rounds and do three total rounds.
- Cool down for one to two minutes when done.
Warm-Up: 30 Seconds Each
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