You are supposed to work up to 21 repetitions per rite, but it's recommended that you start at 3 reps a day per exercise and then work your way up. Don't overdo it or you'll get discouraged, unless you're already a super athlete and can start out at 21 reps per rite! You are supposed to do them in the proper order, starting with the spinning. However, if you have a lot of difficulty doing a rite or can't handle it at all then you're supposed to skip that and do the other rites until weeks or months later you gain strength - then you can add that rite to your routine. You must do them in the proper order. Start with the spinning. The first week you should only spin a few times, clockwise, because you're not supposed to get too dizzy. I got my information from the Keldar book and have read it several times through.