Make sure to breathe regularly as you perform these exercises and do not hold your breath at any time.
Shuffle the deck of cards each time you work out as the will randomize the number of each exercise.
You can change the exercises if you are unable to do the ones recommended. There are a multitude of variations on free standing exercises that can be performed with little or no equipment. If you do change the exercises try to do one upper, one middle and one lower body exercise.