doing the exercises

Hello to all!
I have read on some of the sites about the exercises, and I'm interested in learning how to do the exercises properly.
Just wondering if just by reading how to do them off the internet, if you can do them properly?, and how slow do you execute them?
Do you hold the exercises at any point, or is it one fluid motion?
Do I need to get a video or can I learn off the net?
Please help, Thanks, Carm :)
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