In this 10âminute solo workout, instructor Theresa Byrne guides viewers through a dynamic, boxingâ and martialâartsâinspired warmâup designed to increase energy, mobility, and body awareness. She begins with simple crossâbody punches, emphasizing shoulder and hip rotation, then progresses to uppercuts, hooks, and armâcircle drills. The routine includes scissor arm movements, hip circles, sideâpush stretches, and a fullâbody breathing stretch to promote synovial fluid flow and stress relief. Viewers then practice basic boxing combos (jabâjabâcross) on both sides, backâfist strikes, and integrate these punches into squats for a compound upperâbody and lowerâbody workout. A speedâbagâstyle arm circle is performed while in a squat, followed by a series of elbowâknee (and optional kick) flow drills that rotate the torso and develop coordination. Additional elbowâacrossâbody and kneeâtoâkick sequences further enhance balance and rotational power. The session concludes with a grounding gratitude moment, encouraging viewers to thank their bodies and reflect on the energetic benefits of the practice. Throughout, Theresa maintains an enthusiastic, conversational tone, acknowledges minor technical issues, and offers encouragement to adapt movements to individual ability.
Chapters
Hi, Master T, Theresa Byrne here. If you are in a place and you want to move your body and get some energy flowing, I would love to have you join in. Come on in, and we're going to start with simple punches across our body. I hope that you are able to hear me and see me, and this is functional. I'm trying to get the camera angle a little bit better. All right, and punches across our body. Hi, Master T. So I want you to think about rotating your shoulders and rotating your hips. So I want to start doing some easy moves that allow you to warm up your back, your core, your brain, all of the things that matter. Nice. Now we're going to turn these into uppercut punches. So you're bringing your hand up like you're scooping something up, up, up. Maybe you're picking up, I don't know, you've got a grocery bag, you're picking Picking it up, picking it up. Good. Now I want you to think about crossing the midline of your body, which is your nose typically, unless you're a boxer. Crossing the midline of your body as you rotate. Nice. Now we're going to throw hook punches. So this is a right angle and you're coming right across your body to the other side, to the other shoulder, crossing that midline. 4, 3, 2, 1. And 1. Good. Let's do some arm circles forward and backward. So let's do a couple forward and a couple backward. Forward, backward. Good. Now palms up, arms outstretched. You're just going to scissor your arms in front of you, warming up your shoulders, warming up your back, letting energy come in. Now I want you to face palms down, and this time you're going to Rotate your arms. Come in a little tighter, almost like you give yourself a quick little hug. Hug. Scissor your arms on top. Arms come up, down. And even these little warm-ups, even this little thing that we're doing right now, can help your body function and flourish the rest of the day. Good. Rotate your hands. Going to each side. Nice. And hands on your hips, hip circles. Rotate those hips, allowing yourself to feel where the tension is, moving through it. Switch directions. Outstanding. Nice. And my other favorite, push side to side. So you're pushing on the side of your muscle where you Here, allowing it to get a little bit bigger. Good. Not bigger, so looser. Get some more airâ not air, some more synovial fluid. You don't need air in your joints, I promise. It's there already. And knees out. And I was having technical difficulties, so I'm trying to film this a little bit differently. So if I'm off my game, You know, life happens, right? Something gets us off of our game. Last stretch I'm going to have you do is a full air stretch. So I want you to bring your arms open and close, and as you open, I want you to breathe in, and then close, exhale. And this is a great thing to do if you're nervous, if you're stressed, before you go on into it on a stage, before you go into a meeting. You might look a little weird, but that's okay. Breathing in, exhaling. Breathing in and exhaling. Nice. Kind of shake your body around. Go ahead and put your left foot in front. Left foot in front. We're going to start with a jab, jab, cross. 1, 1, 2. 1, 1, 2. 1, 1, 2. 1, 1, 2. Now, if you're feeling Like you're like, I got this. Maybe you go 1-1-2 or 1-1-2. So you can adjust the height of that jab, or you can have it be centered. I like to move it around. Having been a puncher for so many years, I like to move my punches around, but you do you. So 1-1-2, 1-1-2, 1-1-2. 1, 1, 2, 1, 1, 2, 1, 1, 2, 3 more, 2 more, and last one. Nice. We're gonna switch to the other side. Jab, jab, cross. And again, you can go higher, lower, or inside, outside, but double jab. 1, 1, 1, 1, 1, 1, 1, 1, 1, 1. Good. A few more. Getting those shoulders warmed up. 4, 3, 3, 2, last one here. Nice! We're gonna do a back fist, back fist, back fist, back fist. So you're hitting the back of your fist, much like its name. Good. And we're gonna do this into a squat position. Let me back up, and so hopefully you'll be able to see. So we're gonna take it on one side, pick a side, any side. Squat into position, and you're gonna go high, low, back fist. You can bounce in your squat. Make sure your knees never go in front of your toes. 6, 5, 4, 3, 2, 1. Switch sides. So you're still doing a squat. I love these compound exercises, and you're working your arm, you're working your shoulder, you're working your tricep. 6, 5, 4, 3, 2, 1. 1. Nice. Now I want you to hold it down in this squat, and I want you to do your speed bag. So you're just circling your arms out. If you can, drop that squat. 4, 3, 2, and 1. Nice. Come on up and shake it out. All right, one of my other favorite martial arts moves specifically is an elbow. So we're going to start with a cross elbow knee Let's see what I want to do. 1, 2, 1, knee. So cross, elbow, cross, knee. 1, 2, 1, knee. 1, 2, 1, knee. Back punch, elbow, cross, knee. Good. Cross, elbow, cross, knee. Cross, elbow, cross, knee. 2, cross, 1, 3, 1. Good, good. Keep it up, keep it up, keep it up. 1, 2, 1, knee. If you want to, you can turn that knee into a kick, or if your balance and your flexibility are like, nope, we're gonna keep it in the knee, that's okay. If you want to turn it into a kick, cross, elbow cross, kick. 1, 2, 1, kick. 1, 2, 1, kick. 1, 2, 1, kick. 4 more. 3, 2, and last. 1, 2, 1, kick. 1. Nice. I love those moves because they have you rotating your body the whole time. Cross, elbow, cross, knee. Other side. 1, 2, 1, elbow. 1, 2, 1, elbow. I'm sorry, knee. I told you I'd be off my game. Cross, elbow, cross, knee. Cross, elbow, cross, knee. Cross, elbow, cross, knee. Cross, Elbow, cross knee. Boom, boom, boom, boom, boom, boom. 2, 1, 1, 2, 1, 1, 2, 1, 1, 2, 1. 8, 7, 6, 5, 4, 3, 2. Let's turn into a kick, or keep it at that knee. Just 8. 5 more. Up, 4, 3, 2, last one. Nice. Because I love elbows so much, we're gonna elbow, elbow. Center your stance. Good. And throw those elbows across your body as you're rotating. Now, in some systems you can go up and down, up and down, which is great for a defensive move, but if you're just doing this as a video, You can go straight across. Boom, boom, boom, boom. I like it, it's fun. 4, 3, 2, 1. Nice. All right, now we're gonna do another knee strike that becomes a kick. So I want you to think about picking up your knee forward, setting it down, and then kicking. So knee, kick. Then we're gonna add a couple punches. Jab, cross, jab. Knee, kick. Left leg in front. Jab, cross, jab, knee, kick. 1, 2, 1, knee, kick. 1, 2, 1, knee, kick. 1, 2, 1, knee, kick. Yes! 1, 2, 1, knee, kick. Last one. 1, 2, 1, knee, kick. Good. Switch your lead. 1, 2, 1, knee, kick. Kick. 1, 2, 1, knee, kick. 1, 2, 1, knee, kick. Good, that takes some balance. Knee, kick. 1, 2, 1, knee, kick. 1, 2, 1, knee, and kick. You did it! You moved your body, you got your energy flowing, and I have to tell you, when I do these videos, I feel better. Maybe you feel better, but I feel better. So I notice the weeks that I don't get as many in, I don't feel as good. I'm not as centered. So get some grounding, get a little gratitude, thank your body for everything it does and how it shows up for you. And I thank you for watching this video.
