This is a great exercise to do as a warm up, for conditioning, and to develop balance throughout the lower body. Preferably, I do this weigh just my body weight, since I'm heavy, but you can do this weigh dumbbells, barbells, kettlebells, etc. A good range of sets and reps for this is 3 - 4 sets for 8 - 12 reps with a 30 seconds to a minute rest between sets.
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Whether you working on your conditioning or trying to lose weight. I think this is a great workout. A lot of the exercises done here can be done at home as well. Funk demonstrates great technique for each exercise and you can add them individually to your own routine.
Ronnie Castro is a Big Filipino Strongman, Powerlifter, Muay Thai, BJJ, and MMA practitioner, computer geek that reads manga and watches anime while saving the world, bringing back sexy, and eating like a madman at a buffet, one day at a time..