If you haven't trained in the last 6 months then this is a good place to begin. In week one just do one set of each exercise per session. If you have no ill effects afterward then increase to a second set on the second week. Always listen to your body and increase the sets gradually.
Once you can comfortably perform three sets of each exercise, three times a week then move onto the Intermediate program.
My advice? Get a simple heart rate monitor to monitor how hard you are working during activity.
That way you can keep it safe and effective.
Check out the heart rate page for more information.
The exercises in the gallery below are in order that they appear in the program. If you have any questions just contact me.