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.

More on the 4th dummy change.
On the bag we do the low back kick to the knee but with a side step.

Finishing the 4th dummy change today.
On the bag we do some revision and talk about how to be less telegraphic in our kicks.

Starting dummy change 5 today.
More revision on the Bag, working on the back kick and the roundhouse.

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.