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.

Some more on the kicking today, same method more flow and detail.
On the bag we do some more flow sequence punching.
In our Bagua form we take it up to Duck Lands On Water with heaviness.

Some more on the kicking today, same method more flow and detail.
On the bag we do some more flow sequence punching.
We get onto the 5th section of the CSS in freestyle mode.

Some more on the kicking today, same method more flow and detail.
On the bag we learn the snatch punch!
In the form we do some more work on the Duck to get heaviness, then we get through about half of the 4th palm change with heaviness.

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.