The main focus should be hands and feet (that is, arms and legs) and should be developed via endurance rather than strength, as it’s more important to work your muscles longer than harder.
Resting 30-60 seconds will let your muscles regain
energy and oxygen to the cells, BUT your body (heart)
will stay in an increased performance state using more calories
than if you were sitting. It’s vital that your
doctor performs a physical to ensure that the following body parts can handle the stress you will place under the routine.