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 finish our going through the form on the bag.
Then on the Bag we do a front snap kick with the ball of the foot.

Today we start the 8th palm change, working on the first two moves.
On the bag we keep working on the front ball kick.

Today we keep working on the 8th, learning the Snake Wraps Around the Willow Tree and Acting Like A Wild Horse.
On the bag we do the two kicks we've done but while leaning backward.

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.