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.

Starting dummy change 7.
On the bag we do the two stick strikes in a more explosive small circle manor.

Finishing dummy 7.
On the bag we start work with the long stick.

Starting dummy 8 today.
On the bag we do a few more things with the long stick.

Finishing the dummy form today then signing off.

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.