I use 1lb weights around your ankles/palms to intensify the movements but you can use your own body weight. Do what feels good for you. You still need a mat or padded surface below you to protect your knees.
This is the perfect flow if you have more time to work the full body. It uses a mix of your own body weight with the medium resistance theraband and 1lb weights. You can also opt to use your own body weight through the whole series.