3PUNCH.

0-D AY C A L
KICK. SWEAT. REPEAT.
E N D A R
GET
STARTED
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
TAKE YOUR BEFORE DYNAMIC DYNAMIC ACTIVE
PHOTOS AND MMA SPEED MMA SPEED POWER SCULPT MMA SHRED
MEASUREMENTS. STRENGTH STRENGTH RECOVERY

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

FOLLOW THIS DAILY
WORKOUT SCHEDULE FOR MMA SHRED MMA SHRED DYNAMIC ACTIVE
POWER SCULPT MMA POWER POWER SCULPT
+ CORE KINETICS + CORE KINETICS STRENGTH RECOVERY
YOUR FIRST ROUND OF CORE
DE FORCE AND PUT AN
THROUGH EVERY WORKOUT DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
YOU COMPLETE.
DYNAMIC STRENGTH POWER SCULPT DYNAMIC STRENGTH
MMA POWER MMA POWER ACTIVE
DO YOUR 5-MINUTE CORE + 5 MIN. CORE + 5 MIN. CORE MMA PLYO + 5 MIN. CORE RECOVERY
+ CORE KINETICS + CORE KINETICS ON THE FLOOR
ON THE FLOOR ON THE FLOOR
DE FORCE RELIEF ROUTINE
BEFORE BED TO HELP RELIEVE
TIGHT AND TIRED MUSCLES
DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28
AND PREPARE FOR THE NEXT POWER SCULPT DYNAMIC STRENGTH
MMA PLYO MMA PLYO MMA SPEED MMA SHRED ACTIVE
DAYS WORKOUT. + 5 MIN. CORE + 5 MIN. CORE RECOVERY
+ CORE KINETICS + CORE KINETICS + CORE KINETICS + CORE KINETICS
ON THE FLOOR ON THE FLOOR

AFTER PHOTOS &

DAY 29 DAY 30 ROUND 1 MEASUREMENTS
CHECK-IN
BEFORE STARTING ROUND 2, WE
2016 Beachbody, LLC. All rights reserved. Beachbody, RECOMMEND ADDING A REST DAY OR
LLC is the owner of the CORE DE FORCE, Beachbody, and Dont forget to submit your before and
Team Beachbody trademarks, and all related designs,
trademarks, copyrights, and other intellectual property. MMA POWER MMA PLYO after photos and measurements to: ACTIVE RECOVERY DAY TO GET THE
If you are a member of the Team Beachbody community,
contact your Coach for information and support, or log + CORE KINETICS + CORE KINETICS TAKEBBCHALLENGE.COM MOST OUT OF YOUR NEXT ROUND.
in at TeamBeachbody.com. For Beachbody and Team
Beachbody Customer Service, go to Beachbody.com.
to get your FREE T-SHIRT!