Sensei, I'm a high blue belt (5th gup, blue/black belt) in American style taekwondo and I was able to do your entire workout just now even if I've been out of martial arts since 2016. I am slowly starting to recondition and this helped a lot. I will be doing this workout again very soon.
Normally I do. But with a sticky mat, rotation can sometimes hurt your ankle or knee, so taking into consideration the type of surface I'm on is important for me 😊