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Fusion Conditioning Fat Loss Workout


Alrighty so a couple weeks ago I was filming a bunch of workout videos, 13 to be exact, and I was wiped.

Usually I try to film everything in one day – something that Andrea always shakes her head at – because I want to get ‘em done and move one.  I know it’ll hurt and I’ll regret it that night, and the next day, but I want to get the pain out of the way as soon as possible.

However, last week’s workouts had to be split up in two days.


A myriad of reasons, but the biggest was because I wouldn’t have been able to do more than half.  They were seriously kickin’ my butt.

Here’s a little sample of what I did…

1A) Plank Walkout – 5 reps

1B) Overhead Bodyweight Squat – 20 reps

I did those 2 exercises back-to-back as many times possible in 5 minutes.

Then, I went on with this 10-minute circuit:

2A) Push-up w/Hand Raise – 10 reps

2B) Alternating Bent Over Row – 10 reps each arm

2C) Squat w/Alternating Shoulder Press – 10 reps each arm

2D) Stability Ball 1-Leg Curl – 10 reps each leg

After that 10-minutes, I then finished up with the following 5-minute circuit:

3A) Plank Extension – 10 reps each arm

3B) Reverse Crunch – 15 reps

I did those 2 exercises back-to-back as many times possible in 5 minutes.

Simple flow, right?

I call this style of workout “Fusion Conditioning.”  It’s a way of melting different aspects of a workout together.  For instance this one puts most of the emphasis on the abs/core and you can tell that by looking at the two 5-minute circuits that “sandwich” the 10-minuter in the middle. quick abs workout to lose stomach fat

I can design these to be fat blasting workouts (which this one is as well), focus on the abs, arms or legs, or just be a full-body butt kickin’ workout.  It’s pretty adaptable, but follows the same basic principle…

5-minutes, 10-minutes, 5-minutes.  You don’t have to worry about completing a certain number of sets – just work as hard as you can in the allotted time period and then move on. 

Some days you’ll complete 3 of those circuits in 5-minutes, and others 4…and some days only 2.  The point is that you work within yourself…and then a little beyond to keep getting better and keep progressing.

It’s also what I’ve been using in my personal workouts to great effect for the past month or so.  I’ve been using some different exercises, but the set-up is the same and it’s working splendidily.

I noticed last night that it’s becoming difficult for my shorts to stay up – and I am not a fan of letting the world see my underwear, nor is Maren because she will stop whatever she’s doing, walk over to me and attempt to pull the back of my shorts up if she sees the tiniest bit of underwear showing; “Daddy, no one wants to see your underwear” and it’s true!

My waist is shrinking at an alarming rate – even more alarming given my eating has been a bit sketchy as of late (the problem has been fixed!).

It’s all because of this Fusion Conditioning.

You’ll also notice the total workout time is 20-minutes, not including rest breaks between the circuits or the warm-up.  It’s a little different than my normal fare, but it’s still adaptable to your busy schedule.

All you have to do is remove the final 5-minutes if you’re that pressed for time.  If you’re still a bit pressed for time, drop the 10-minutes down to 7 and completely cut out the breaks between the two circuits.

If you’d like to create your own Fusion Conditioning workouts, take a gander at my YouTube channel (click here) and grab a couple 4-minute abs circuits and a 10-minute workout and mash ‘em together into a fat burning sandwich.

Have fun with it.  One of the things you’ll notice, and the thing that’s my “secret” with the Fusion Conditioning workouts is that the last 5-minutes is spent mostly on exercises that cause a little burn.  Generally speaking the “burn” isn’t something you should strive for – it’s fine if it’s reached, but it’s not something you should use as a barometer for a good workout – but I typically make those last 5-minutes really making you remember the workout.

My abs are still remembering those workout video filming sessions.

Anywho, I’ll let you go.

Make sure you give that little workout a try and maybe even come up with a couple of your own Fusion Conditioning styled workouts.  Make sure you let me know what you come up with.  I’d love to see it, and maybe even give you a couple pointers to make it better.

Have a great day!


P.S. – Don’t forget that this month’s Workout Of The Month for Fit Parent Force Monthly members is all Fusion Conditioning, with a special emphasis on the abs and core.  Members have already been reaping the benefits of this puppy, and my abs are still talking to me about the workouts almost 5 days later!  If you’d like to join in on the fun become a member of Fit Parent Force Monthly.  For a limited time you’ll also have access to last month’s workout at no extra cost (2 for 1!!).  Click here to discover more and get started –> Fit Parent Force Monthly

About The Author

Ed Scow, also known as "The Fit Dad", likes long walks on the beach, snuggling, hand stand push-ups and pretending to work. He's also a fitness & nutrition expert, proud papa and husband to a smokin' hot wifey.

Number of Entries : 169

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