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You still need a mat or padded surface below you to protect your knees. Don't let the time fool you on this one, it's super challenging.
I use my own body weight here but you can add in the 1lb weights around your ankles/palms to intensify the movements. Do what feels good for you.
This series uses a mix of your own body weight and 1lb weights. You can also opt to use your own body weight through the whole series.