The author, Dr. Raymond Wu, has an extensive background in the martial arts, and used that experience to create the exercise routines and progressions in his system. He addresses his system to everyone, from super-beginner to super-advanced. The routines start out extremely basic and end at the advanced routines (which I realistically can NEVER see myself doing), which resemble something you'd see in the Olympics--iron crosses, flags, etc. This man truly has an amazing physical capability!
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The book, while pricey, is worth it. It is a resource that is chock-full of information on a NoS-compatible diet; exercise, including a rather detailed and beautifully illustrated muscle anatomy section which is used to analyze which exercises work which muscles; lifestyle; motivation; and finally, detailed descriptions (with photographs) of the exercises with planned workout schedules and strategies. You can also pick and choose which exercises to follow, and create your own weekly routines.
Dr. Wu's exercise protocol does indeed take only one minute a day. There is no bait and switch. No kidding! It's absolutely amazing. No need for changing into workout clothes, special equipment (at least in the non-advanced stages), driving to and from the gym, or needing to shower and re-dress afterwards.
Throughout the week, you rotate through his exercise selections so you hit every muscle. Within the individual exercise groups, there are "progressions"--changes in positioning, support, etc.--that will enable you to target muscles at different angles, and make the exercise more challenging when you need or want to advance. You can even break up the one minute of exercise into intervals of seconds over the course of the day if the selected exercise is too difficult to do for an entire minute.
For an example of one of his most basic foundation exercises, check out this one from his website: the sit press. Once you're on the page, just scroll to the bottom where you'll see the author demonstrating the intermediate version of the sit press.
For anyone who doesn't like to exercise and/or for those with time constraints (WHERE was this system when I was a young mother with young children and barely had time to use the bathroom by myself, let alone exercise?!?!?!?), I highly recommend giving this a try!
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(***Note*** Don't confuse this book with the HIIT one with the same title by Martin Gibala--the Gibala book does not truly take one minute a day--you end up stringing together a bunch of mini-bursts throughout the day to add up to 30 minutes total of exercise.)