Focus: Weightless (Volume 6)

Focus: Weightless is a bodyweight strength and cardio workout from Tracie Long. That must be what the title represents (but I don’t know this for sure)–strength work without weights. No equipment is needed for this workout except an exercise mat and Tracie claims you will work every muscle in your body in the course of this workout. Having done the workout, I agree. She does hit every muscle in the body in some fashion, plus cardio. I really enjoyed this workout. The moves aren’t complicated but there is no teaching, Tracie just throws them at you, so for a few, it took me a few times to catch on. But once I did, I got a great workout. This is intermediate level. Not super intense, but it still works you well. There are plyometrics but as usual Tracie does them in a controlled manner that somehow makes them easier than the crazy fast way other trainers do them. She also shows modifications for some of the exercises.

You can no longer purchase this workout brand new. It is currently available used on Amazon but the seller is charging too much for a 30 minute workout. It is a very good workout, but the $36 they want (+$4 shipping) is ridiculous. I had this on my wishlist for a long time, waiting for someone to post a cheaper copy. At one point it was $39 on Amazon! I also set up a search for it on eBay, which is where I ended up getting it. eBay alerted me when someone posted it for $15 and I bought it. It took a long time tho. It is worth the wait if you want it. It’s a great workout.

Focus: Weightless is 31:30 minutes; no warm up and the stretch at the end is combined with more body weight strength work so I have it broken down with the rest of the workout. No equipment is needed except a fitness mat if you are on a hard floor.

Circuit 1:

  1. Prisoner squat + reverse lunge, alternate legs
  2. Pivot lunge to side + front kick, alternate sides
  3. Pulse squat 3x with hands on thighs then round spine
  4. Repeat #1 & 2
  5. 2 steps to side + shuffle 2x and pivot to side
  6. Repeat #3
  7. Combine #1 & 2, doing one rep of each on same side before alternating sides
  8. Repeat #5
  9. Side lunge + knee raise
  10. Repeat #5
  11. Side lunge + side leg raise
  12. Repeat #5
  13. Side lunge + raise leg across opposite leg
  14. Repeat #5
  15. Side lunge + raise straight leg behind you
  16. Repeat #7
  17. Repeat #8-16 on other side of body

Circuit 2:

  1. Burpee then march in place
  2. Hold squat isometrically and alternate raising each heel then stand and raise onto toes
  3. Repeat #1 & 2
  4. Step forward + one knee raise then step back, alternate sides; add a hop during knee raise
  5. Repeat #1
  6. Quarter turn jump squats, alternate sides
  7. Repeat #2 & 6
  8. Repeat #2 & 4
  9. Repeat #6
  10. Squats

Circuit 3:

  1. Alternating front punches
  2. Alternating upper cuts
  3. 6 jabs using same arm + squat, alternate arms
  4. Repeat #1 & 2
  5. Speed bag arms
  6. High knee run in place
  7. Jumping jacks
  8. Alternate #6 & 7
  9. Front kick + knee raise + front kick on same leg, alternate legs
  10. Alternating hook punches; lower into squat as you continue hook punching
  11. Repeat #3
  12. Repeat #1
  13. Repeat #5
  14. Squat pulse w/ arms in guard; changes to squats with arms in guard; hold squat isometrically

Circuit 4:

  1. In a lunge stance with hands in guard, do a type of hop-skip to change which leg is forward (a lower impact jump lunge)
  2. Pivot to side into a wide squat and pulse 2x then return to lunge and pulse 2x
  3. Repeat #1 & 2
  4. Crescents (pivot to side into a lunge with arms straight and hands reaching toward front foot, lunge pulse 2x then arc hands overhead while pivoting 180 degrees so you are now in lunge on opposite side with hands reaching toward front foot and pulse 2x, continue doing a hop-pivot to alternate sides)
  5. Squat jacks
  6. Pulse lunge
  7. Repeat #5
  8. Repeat #6 on other leg
  9. Hamstring curls; add hops
  10. Repeat #1-9
  11. 2 tricep push ups
  12. In straight arm plank, bring leg up beside same side hand and hold for a few seconds and repeat on other leg
  13. Repeat #11 & 12 two more times

Circuit 5:

  1. Alternating stationary side lunges to a quick-quick-slow tempo
  2. Tricep dips on mat
  3. Lay on back, propped up on elbows behind/under you, raise bent knees and extend them out straight then bring knees back into chest
  4. Still on back but hands are behind head now, bent knees are are still raised with feet off floor, do a full crunch
  5. Still on back, extend straight arms over head and legs out straight then bring hands behind head and crunch bent knees in toward elbows
  6. Lay on stomach, legs straight and together, hands behind head, lift and lower chest; add extending one hand back toward glutes when raising chest and returning hand behind head when lowering; extend both arms in front of you (superman) then raise chest and arc arms around to sides of body so they are reaching back toward feet when chest is raised
  7. In straight arm plank, alternate bringing knee to chest underneath body; changes to rotating hips to side when knee is pulled into chest so knee is facing to side under body; bent knee changes to kicking leg under body when rotating the hips
  8. Still in straight arm plank, alternate bringing knee to opposite elbow under body
  9. Prisoner Squats (double kneel on mat with hands behind head, step one foot forward then step the other foot forward so you are in squat then reverse this until you are back in double kneeling, 8 reps)
  10. Still in double kneeling, keeping body straight from knees to shoulders, reach arms forward and lean torso backward then return to upright position and extend arms out to side in T
  11. 8 push ups
  12. 1 push up then rotate into side arm plank with arm reaching to ceiling, 4 reps
  13. 8 push ups
  14. Repeat #12 on other side of body
  15. Repeat #9 starting with other lead leg
  16. Repeat #10
  17. Mountain climbers

Circuit 6:

  1. Side elbow plank with top arm reaching to ceiling; add reaching top arm in front of you then overhead, lifting hips as you reach
  2. 40 seconds of stretching
  3. Repeat #1 on other side of body
  4. 50 seconds of stretching
  5. In crab, with hips raised, tuck and release hips in this position; keep hips raised and extend one leg straight (hips level with knees so you are in a straight line from shoulders to foot of lifted leg)
  6. 30 seconds of stretching


Get Your Fix (14 minutes) (Circuits 1, 2 & 4)

Quickie (13 minutes) (Circuits 3 & 5


2 thoughts on “Focus: Weightless (Volume 6)

    1. That is insane! I watched a Martial Fusion workout for a long time that someone was charging $600 for. I ended up finding it used much cheaper and even though it was a great workout, it was NOT $600 great!


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