Workouts listed for 7 days a week but target should be 5 days a week at least but shoot for 7. If you need to take a rest day due to too much muscle strain, then just "skip workout" and go again next day or two. Workout 5 days a week whether you have muscle strain or not just redu weight lifted. Amount of weight should start out very small just to get your muscles used to the routine. Start out with 8-10 lbs for women or 8-15 lbs for men for dumbbells exercises. For walk paces, see exercise description. For instance, level 4 is a standard pace where normal conversation is possible. Increase dumbbell weights at least every 2 weeks by 2.5 or 5 lbs max until you are gently straining with it while maintaining slow movements up and down.