The majority of these movements use one limb at a time and force your body to adapt, balance and strengthen your body on each side. If you have never done this before, prepare to be humbled. We all have imbalances from left to right and front to back. These types of workouts can help correct that, while providing a killer workout.
Always consult a doctor before starting any exercise program.
Ian did the exercises in a series, moving fast and doing about 30 sec at each movement, then move on. The focus is to move fast and constantly for 15 minutes, straight.