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 go through the form and talk about each of the posture names.
On the Bag we continue our shoulder training.

Today we do a long circle walking Qigong, where we stop for one minute on each step with a different palm Qigong for 40 minutes.
On the Bag we continue with Shoulders

One legged Qigong today, showing all the ins and outs of how to get the most out of your eight palm Qigong on one leg.
On the bag we do the last of the shoulder stuff.

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.