This workout does get you at first. My quads seized up the first time I did it, but the results are worth it, so take care of your body but keep it up! Stretching well afterward is a must. I did not do it on consecutive days the first two or three times, but I did walk on alternate days. That seemed to work pretty well. Icing the muscles that are sore could help, too. It goes away fairly quickly, and when you move to the other levels it's not that bad all over again.
Plus a massage is great if you can get it