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.

The double leaping kick, really drilling it out and getting it right.
On the bag we look at the hitting him softly method.

Today we go through the whole form very slowly up to where we know.
On the bag we continue with the soft hitting, adding a hard hit.

Same thing as last class but on the left side of the form.
On the bag we do some revision.

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.