Here's the video demonstration of Exercise 2. Metronome is set up at 82 bpm on beats 2 and 4 giving me a perceived tempo of 164 bpm.
Remember to tap your foot on beats 2 and 4 also and try to match my feel in the video.
Try other chord progressions or single note lines/melodies as required. Again, this exercise is very customisable.
I improvise somewhat with the rhythm of the chord sequence but this is not written out as I don't want you to have too much to learn when you should be focusing on the time feel and rhythm. Simply try to emulate and match my feel as best you can.