🔥Byrne Zone: 10 Minute Power

Hey, good morning. Theresa Byrne here, Master Tea. If you want to work out, if you want to get some movement in, I would absolutely love to have you. We're just going to start by rotating our body. Oh, let me close this door. You have to see the mess. So you are rotating your body. Now I just want you to extend that front arm. Breathing in, breathing out. Putting your energy back wherever you want it. So we're just warming up our body, warming up our back, and warming up our feet and our legs. How's that for everything, right? And now go ahead and bring your arms together and just rotate. Good. Working your core, getting your body warmed up, and getting your body ready for some movement. 4, 3, 2, and 1. And we're going to bring a knee up to your elbow. Knee up, knee up. Keep your hands here. You're working your shoulders, holding your core, and getting some knees in, getting some cross-body motion. And if you can't reach your elbow, go ahead and do your forearm. You can't reach your forearm, Make contact with your hand, whatever works. 4, 3, 2, and 1. Nice. Go ahead and roll your shoulders. Breathing in, breathing out. Forward a few times, backward a few times. And now cross in front. Switch which arm comes on top. I know it's a lot to remember. Nice. And breathing in. Good. We're gonna go back to this. Just rotate side to side. Feet are planted. Nice, gentle knees bent as you're rotating. And we'll go ahead and extend again. Warming up your body. 3, 2, and 1. All right, so we did double arms. We're going to do single arm. So think of like a backstroke. Nice. Good. Now go forward. Bring those arms forward. Breathing in, breathing out. Nice circle— circular motion. Awesome. Now I want your arms out, palms facing up. Slight change in the way that you're stretching or warming up the range of motion. Now palms face down as you're extending, extending. You can kind of see me. I feel like an airplane. Nice. All right, now I want you to sink it. Bob and weave. Now this is just a very low bob. You don't have to do a big squat, especially if you're not warmed up yet. Oh, as we're warming up. And this is called a bob and a weave. You go side to side and you push up on one leg. Now how deep you squat or bob is entirely up to you. 3, 2, And 1. Nice. Now we're going to take a step forward. Open up. Imagine air coming into your chest. Releasing it. Open up. Open up. Breathe. Open. Release. Good. 3, 2, and 1. All right, go ahead and take your knee out to I do love these. There are certain range of motion moves that our bodies can use to thrive every single day. This is one of them. I will introduce the shoulder rolls, and the shoulder circles are another. And my other favorite, hip circles. That's right, all those muscles, right? Even if I am rotating my hips, I'm still moving my feet. My feet are stable and I'm moving the muscles that I'm using. Good. Rotate the other direction. Breathing in, breathing out. Oh, that's nice. It's gonna be good for you. And pushing side to side, allowing your body to just enjoy this next few minutes. These are only 10 minutes long. You can totally do that. All right, I'm gonna have you stretch out your arms. Now, if you've got tension here and if this feels easy, you can also do the extender stretch, which is 2 fingers. So you take your 2 fingers on your hand and rotate forward. Other arm, stretch that forward, 2 fingers. Oh yes, if you type a lot or write a lot, Or even drive a lot, this can be a really nice stretch. All right, so I'm going to show you something called a boxer shuffle. Put your leg in front. We'll just start with your right leg, and you're just moving your feet, the balls of your feet. A boxer never stands flat-footed and punches. There's just no kinetic energy to connect to there. So boxer shuffle is you're light on your toes, you're moving back and forth. And we're going to throw A jab as we shuffle. So you're light on your toes. Jab, jab, jab, jab, jab. As you're moving back and forth with your weight— martial arts, boxing, kickboxing is all about leverage and weight shift. Because as you send that energy forward, you want to be able to rotate your body, torque Not tweak your body, but torque and send that energy where you want it to go. 3, 2, 1. Nice. Center it up. This is still a boxer shuffle, but you're centered now. Front and back foot. Other leg lead. Get used to that. You're on your toes. You're on your toes. Good. And punch and punch and punch and And punch. Never want to hyperextend. Let your muscles stop the movement, not your joints. You don't want your joints to have to continue to stop something over and over. It's okay to use your muscles. That's what your muscles are there for. And your joints are there to protect your muscles and your skeleton, your system. Honestly, our bodies were built to last. We just have to know how to treat them and check out our owner's manual. 3, 2, 1. Nice. All right, we're gonna do some low kicks. So I want you to think about bringing up your knee, extend knee, and down. We'll stay on one leg for a short time. So it's a knee and a kick. Now if you want to work more of the front of your leg, your quadriceps, you can point your toes. If you want to work more of your hamstring or the back of your leg, kick out with your heel. You choose. Do I want to work front or back or both? I like to switch in between. Point your toes, flex the foot. 2 and 1. Nice. Shake it out. We're gonna go to the other side. Kick. Kick. And again, do I want to point my toes? Do I want to point my toes up and flex my foot? Entirely up to you. Or you want to switch? Nice. Oh, that was a knee. Pick whichever one you want. Front, back of leg. Switch it up. 3, 2, and 1. Nicely done. All right. There is a move that we do With these knees, and I'm going to use that as an example. We're just going to do a very low kick. So you're going to bring your leg up and around, up and around. Now usually when I do them in warm-up, we're using just that knee. Still a great move, but imagine extending that leg just a little bit, just a little bit, just a little bit, and you're using your core to pick up that foot. As you extend that leg gently, and never do any move that hurts. Never, never put your body into a space of pain. Discomfort means your muscles are talking to you. Pain is the signal that you've gone too far, you need to stop. 3, 2, and last one here. Last one here. Nice. Let's go ahead and take a Horse stance— well, sumo squat. Horse stance is a wide stance and your knees are bent. Now you can choose whatever you want, and we're just going to palm strike across the body. If a sumo is more comfortable for you based on whatever your knees are feeling today, that's great. Horse, toes face forward like you're riding a horse, and you're hitting with the palm of your hand Crossing your body. Nice, nice. Good. And sink it if you can. 4, 3, 2, and time. We end all these workouts with a second of gratitude. Get grateful for your body. Thank you for joining.