The most important concepts to remember with this form of exercise are slowness of action and intensity.
You are looking for total muscle contraction throughout the full range of movement, be it doing a one handed push up or a single leg squat- the idea is to recruit as many muscles in your body into the action, with the idea that in the end your whole body is working to assist you in whatever physical activity you undertake.
This will have a direct effect on how the rest of your day goes as well- body awareness, posture, muscle tone etc.
Forget about isolation exercises- the point here is to use everything, slowly, with power and concentration.
It will totally kick your butt, but the end result is way beyond what you can expect from normal weight training.