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.

Continuing through Hitting the Tiger.
On the Bag we do a nice back weighted hammer fist.

Still working on the Tigers.
On the bag we do some close range elbows.

Today we finish the Tigers and move onto the next posture in the form.
On the Bag we work on the shoulder strikes.

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.