Mainly focusing on form and rhythm, each no-equipment exercise pushes the body just enough to keep those muscles strong, and those joints limber; all without putting too much stress on the muscles, joints or heart.
Don’t skip the included warm ups and take your time to complete every exercise with correct form. If you can, use a mirror to keep an eye on your posture while performing each movement. If you feel any unnecessary pain during an exercise, immediately stop and move on to the next.
The priority is to keep the rhythm consistent and the rest times frequent. Take regular sips of water during rest periods, and finish the workout like a true champ.