The exercises are okay and designed to prevent injury.
I'm just really frustrated with how explicit the instructions are. Instead of worrying about exercising as we try to implement this we're worrying about whether or not some stupidly detailed procedure was followed precisely to the letter and in perfect sequential order... and I already automatically feel extremely pissed off when stuff is done "by the numbers" in the first place... (STARTING POSITION... MOVE. IN CADENCE... EXERCISE... 1... 2... 3... 1... 2... 3...) Bah.
But, anyway, like I said the exercises are okay. Exploding star jumps, 8-count pushups, animal crawls, and shoulder rolls are especially good ones and easy to do with no equipment.