A great set of warm ups and body strengthening, mobility and fitness class that you should do before each of the main classes, as explained in the intro video.

Today we do a full run through of all 8 palm Qigong, one after the other for 3 minutes each.
On the bag we try something new with some knee strikes to the groin.

Today it's the fourth part of the CSS in freestyle mode.
On the bag we continue to look at the knee strikes.

Today we get back into the heavy circular form, looking at connect flower to wood and the start of take of his head posture.
On the bag we do a bit more with the knee strike and then take a step back and use the shin and foot for the same strike.

You should do some stretching after each training session.
The best time is in the evening when you're relaxing maybe watching a film sitting on the floor.