Focus: Weightless

Tracie Long
Year Released: 2011

Categories: Circuit Training (cardio and weights) , Floor Aerobics/Hi-Lo/Dance , Total Body Workouts


This workout has already been broken down extensively, so I will just post my overall impressions. I am really pleased with this workout. Tracie has this designated as “cardio” and while it does have some toning bodyweight exercises included (pushups, tricep push ups, squats, lunges to name a few) I still consider it mostly cardio, as I worked up quite a sweat! I loved that the workout didn’t spend too much time on any one exercise. You moved quickly from one cardio session (burpees, jacks, squat jumps) to another (kickboxing inspired). I liked how each song was a different type of cardio session, as it kept the workout moving along. I also liked how the cardio was divided into mostly lower body cardio first then into upper body cardio then a cardio session where upper and lower were alternated. I felt my core engaged throughout all the cardio, which is a huge plus for me. And any workout that includes planks and pushups are good.

What I Liked
I liked that there were different flavors of cardio sprinkled throughout. You got purely athletic stuff mixed with choreographed stuff mixed with kickboxing. Some may find it distracting (why not all step or all hi/lo) but I thought it was nice and different. Also, you were able to use your body and mind were constantly engaged, and not looking at the clock. Also really liked the music and the set.

What I Didn’t Like
Okay, so there was this one weird move where it seemed you were jumping up into a hitch kick but you really go back into a lunge. Hard to describe. So hard that Tracie didn’t do all that well with explaining it either. I have no idea what that was about; it seemed a little like I was going to fall down. Also, there was this one section where you are doing all this cardio, sweating and heart rate up, and you are asked to go immediately down to the floor for pushups. I took about 15 seconds to pause before doing that, as I thought I would get too dizzy for it.

What You May Want to Be Aware Of
There is some wrist intensive exercises (burpees, plank work, a short mountain climber session, pushups) so be ready to modify. There is also quite a bit of impact but Tracie does show modifications.

Overall I really enjoyed the workout. This is great for doing in the mornings. If you are short on time, doing this one alone will definitely make you feel like you got a good workout. You will feel worked out without feeling wiped out. For someone just getting back into bodyweight workouts, this fits the bill. I would rate this intermediate that is easily modified into advanced or taken down notch. And this is great to take with you on vacation

Instructor Comments:
Tracie is lovely and inspiring. Her cueing wasn't spot on in this one, but it was pretty good. She does mirror cue.

bubbles76

03/28/2015