Sculpt. Stabilize. Strengthen.
Progressive routines — complete each one to unlock the next. 30s on, 10s rest.
30s
Work
10s
Exercise Rest
60s
Block Rest
How FSW Fusion Workouts Work
FSW Fusion is a progressive strength & mobility program built in three tiers. Each routine is a guided, timed circuit — you follow along with the timer and complete every segment to finish the workout. Progress is saved to your profile, and trophies unlock as you hit milestones.
Round 1 — Fusion Fundamentals
Ten routines. Each routine is 5 blocks × 3 rounds of every exercise: 30s of work, 10s rest between exercises, and a full 60s rest between blocks. Workouts open with a 2-min intro and close with a 1-min closer.
Round 1 Unlock Rule
Routines unlock in order — finish Routine 1 once to unlock Routine 2, finish Routine 2 once to unlock Routine 3, and so on through Routine 10.
Round 2 — Unlock Requirement
Round 2 (10 advanced routines) unlocks only after you complete the entire Round 1 set 3 times — that is, every one of the 10 Round 1 routines completed at least 3×. Once unlocked, Round 2 routines also chain one-by-one just like Round 1.
Flow (Round 3) — Unlock Requirement
Flow unlocks only after you complete the entire Round 2 set 3 times — every one of the 10 Round 2 routines completed at least 3×. Flow has a different format: 2 blocks, 5 flows each, 2 minutes per flow, 30s rest between flows, and 1 min rest between blocks.
Same-Section Sequence
Inside Round 2 and Flow, each routine still unlocks the next one-by-one after a single completion. The 3× rule only gates the entry to a new section, not the progression within it.
Trophies & Streaks
Workout-completion milestones (5, 10, 20… up to 100), round milestones (10 workouts = 1 round), repeat trophies for revisiting routines, and weight-increase trophies all unlock automatically. Open the Trophies view from the dashboard to track every milestone.
FSW Fusion Round 1
Routine 1 — Dumbbell Sculpt & Stability
Unilateral lunges + shoulder flow + plank/core
Routine 2 — Warrior Core Flow
Posterior chain • core control
Complete Routine 1 to unlock
Routine 3 — Balance Builder Burn
Posterior chain • single leg control • hinge stability
Complete Routine 2 to unlock
Routine 4 — Plank Strength Circuit
Upper body control • lateral core • posterior chain stability
Complete Routine 3 to unlock
Routine 5 — Plank to Warrior Core Flow
Shoulder stability • full core integration • mobility reset
Complete Routine 4 to unlock
Routine 6 — Sliding Core Crusher
Disc based stability • oblique control • rotational strength
Complete Routine 5 to unlock
Routine 7 — Pass Through Power Flow
Rotational strength • coordinated reach • lateral core control
Complete Routine 6 to unlock
Routine 8 — Hip Stability Slide Series
Plank control • lateral hip strength • rotational core stability
Complete Routine 7 to unlock
Routine 9 — Lower Body Slide Burn
Lunge strength • lateral control • rotational core finish
Complete Routine 8 to unlock
Routine 10 — Full-Body Slide HIIT
Dumbbell pressing • burpee slides • split kick core
Complete Routine 9 to unlock
FSW Fusion Round 2 Locked
FSW Fusion Round 2
Complete all 10 Round 1 routines 3× to unlock
0/10 Routines Completed
FSW Flow Routines Locked
FSW Flow Routines
Complete all 10 Round 2 routines 3× to unlock
0/5 Routines Completed