Tibetan Five Rites: http://bit.ly/2t61X4F
This is another series of exercises to work all the muscles of your body.
The recommended number of repetitions for each is twenty-one. Begin with what is comfortable for you and let the hardest one be your limiting factor. In other words, only do as many of each as you can comfortably do of the hardest one. Increase your repetitions when you can increase the hardest.
Use the easier variations when first starting.