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.

This is a guided Qigong, talking you through a short standing Qigong to help you relax and remember what to be focusing during the time.
This is an optional class, nothing new is taught, it is there for people who might find it helpful rather than trying to do the Qigong all on their own.

Today we go trough all the details of the posture "The colorful rooster stretches his leg" Then onto some back fisting work on the bag, adding a bit more power and body to the whip action learnt last week.

We go through the next step in circle walking, adding the slip step, as well as further details on what we have already learnt.
We then start looking at the 3rd section of the Circle San Sau (CSS)
On the bag today we work on the vertical back fist.

We move onto the next move in the Bagua Circular form, Pierce The Armour.
We also go into more detail of the 3rd section of the CSS.
On the bag today we look at some simple combination strikes to get the body moving around more, learning about body placement etc.

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.