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 add the hands to Slant Flying.
Then on the Bag we a front snap kick with the ball of the foot.

Today we do the little connecting move to get us back into Peng.
On the bag we keep working on the front ball kick.

Today we go through the repeat section of Grasp Birds Tail and cover the small differences.
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.