Fitness Tips

2 for 1 Core Conditioning

2 for 1 Core Conditioning

Improve abdominal muscle development and reduce body fat levels at the same time with innovative 2 for 1 Core Conditioning. Slamming a heavy medicine ball into the floor immediately followed by grabbing the ball to squat up to the starting position trains core muscles in a functional manner. Executing this pattern for 10 reps in a row provides tremendous aerobic challenges. Resting twenty seconds between sets of ten reps for a total of five to ten revolutions is a short yet highly effective training session.*

2 for 1 Core Conditioning Benefits

  • Improve Abdominal muscle development and definition
  • Increase functional core strength for athletics
  • Reduce the risk of many injuries
  • Accelerate Body Fat Loss
  • Boost aerobic capacity
  • Lower stress and improve mood with quick sessions
  • Two A Day Training Options

High frequency training

Training more frequently throughout the week will increase rates of fat burning provided the right recovery support is in place. Each exercise session is a unique opportunity to active metabolism and fat burning hormones for many hours following each session. Well planned sessions that are 10 minutes are less can have a tremendous impact on fat burning combined with the right nutrition and supplementation approach. Sipping 100% MR and Muscle Synthesis around all exercise sessions can increase the utilization of stored fat as fuel, improve performance and accelerate recovery based on Dr. Serrano’s proprietary amino acid ingredient ratios.

2 for1 Core Conditioning


30 minutes before start sipping on 1-2 scoops of 100% MR and 1-2 scoops of Muscle Synthesis Powder to prepare the system to utilize more stored fat as fuel while proving a powerful energy source for muscles.

Take 4 GCX10 Physique and Performance Enhancer Capsules to increase ball slamming power and strength endurance for rep ten to be at the same quality as rep one of each set. GCX10 attacks stubborn and visceral fat without stimulants while improving mental focus.

2 For 1 Core Conditioning Routine

10 Ball Slams reps followed by twenty seconds rest

Repeat 5 to 10 times pending individual conditioning level and recovery capacity.

Immediately following session to accelerate recovery of the muscles as well as the nervous system while keeping stress hormones in check which are otherwise associated with muscle wasting and stubborn fat accumulation.

1-2 scoops 100% MR and 1-2 scoops Muscle Synthesis Powder combined with ice cold water.

Two training sessions per day

For example adding 2 for 1 Core Conditioning sessions in the morning a few times per week in addition to a total of 4 weight training sessions that are 45 minutes done in the late afternoon would be a smart approach to increasing training frequency without over training. This approach works especially well on weekends for very busy clients who have more schedule flexibility on Saturdays as well as Sundays. Many people make the mistake of training too long and too often when wastes muscle and increases stress hormones associated with increased belly fat accumulation.

Strategic progressions for greater rates of progress

The first few 2 for 1 Core Conditioning sessions should be dedicated to improving intensity and overall quality. Over time the number of reps and sets can increase to drive faster progression.  Personalized 12 week training and nutrition program clients receive detailed programs including parameters that change on a regular basis to drive the performance necessary to maximize physique transformations.

2 for 1 Core Conditioning

100% MR and Muscle Synthesis Powder sipped before and Immediately after training accelerates recovery so the body can focus more resources on body transformation.


Harder than it looks

The aerobic element is very challenging as twenty seconds between sets is purposely inadequate. This high impact sequence is supposed to be very hard. Many people fail to gain the most possible benefits from interval or HIIT sessions because they do not apply enough effort during the sprint portions of the sessions. Push the limits safely using common sense to become more productive with every new session.

Proper form

Slamming the ball down will be the easy part for most people. Picking the heavy medicine ball up correctly takes some practice and focus. Push the hips back into a squat position while keeping the torso in a proper posture position so you can grab the ball with arms outstretched. Picking up the ball correctly and squatting upward also requires core muscle engagement and stability. It is ok to take a gradual approach with the number of reps and sets to keep the work quality very high. We build personalized programs for clients that involve a gradual increase in reps and sets based on their individual needs.

Time is money

Working in an interval fashion has proven to be a highly effective fat burning tool for our clients. Intervals are far more productive than steady state cardio while being much more time efficient. Personalized training and nutrition plan clients may use a combination of medicine ball work and other equipment such as a stationary bike in the same session to last no more than 30 minutes a couple times per week.

Knock out stress

We live in a stressful world which can zap and energy especially later in the work day. Grabbing medicine balls and slamming them is not only a great way to relieve stress, but also to “wake up” the body and mind. A five to ten minute session has done wonders for the energy levels and general moods of our clients. Short sessions can also kill food cravings and increase feelings of accomplishment throughout the week.

Earn great athletic competition shape

Crush the competition in competitive sports such as basketball, football, tennis, martial arts, the list goes on and on. 2 for 1 Core Conditioning serves as an excellent tool for improving work capacity for multiple sports so you can fly by the other guys who just do not have the wind capacity.

When the schedule goes wrong

On some days a planned weight training session in the gym may get side tracked due to scheduling conflicts. In this case reschedule the weight training session for another day. Performing a 2 for 1 Core Conditioning session is a much better option than doing nothing at all. These sessions can be done at home for 99% of people using nothing more than a specialized medicine ball. A short session can do wonders for energy levels, feelings of well being and metabolism.