Hey I'm not sure if I just being super dumb. I'm doing the beginner course and I'm wondering if the "warm ups" are the exercises I should be doing everyday to improve? 

I have the same question as well. I am taking Jonathan Estabrooks Beginners course but each lesson is a new technique. There is 0 clarification on any sort of practice schedule. How am I supposed to know how long to spend on each lesson or when to move on??

That is what I also don't quite understand

This article should give you some guidance: https://www.30daysinger.com/blog/one-lesson-per-day-how-to-practice-for-the-best-results. Best of luck!