I did this for awhile, and life got in the way, and I'm about ready to start again. I totally agree about the ball jackknife exercise - talk about feeling uncoordinated.
I do think you get good results and without spending hours in the gym.
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I guess actually what I'm the worst at is lunges. I just cannot do them. My knees are very inflexible. I can't even do them holding onto something, with no weights. I know you aren't supposed to change Alwyn's workout but I'm going to have to substitute something else for those lunges because I simply cannot do them.
I have problems with both knees and I have to make adjustments for squats, lunges and step-ups. I do squats using a ball against a wall between the wall and my back (my physical therapist showed me this) and roll it down as I go. It's really easier on the knees. My biggest problem is getting in position, holding the ball against the wall while picking up the dumbells.
As for lunges, I just go down as far as my knees will let me. I think you could certainly start with holding onto something and going down just a bit. And who says you can't change the exercises, there's no Alwyn's police gonna come after you.
I'm still working on substitutes for the step-ups since I can do them some days, and others the pain is not worth it.