In this 20‑minute YouTube workout, Theresa Byrne (who calls herself Master T) leads a kickboxing‑style warm‑up that blends arm swings, balance drills, proprioception work, and a progressive jab‑cross‑uppercut‑kick combo. She invites viewers to customize intensity, offers chair‑work options, and shares personal anecdotes about injury recovery and neurodivergent learners. Throughout the session she emphasizes body awareness, safety (e.g., avoiding excessive tension, appropriate kick height), and motivation, while also promoting her live Saturday‑morning classes in Denver. The routine ends with light squats, sumo squats, ankle‑stability rotations, and a gratitude affirmation, aiming to leave participants feeling more energetic and grateful.
Chapters
Hi, Theresa Byrne, Master T here. If you're in a place and you want to move your body, I would love to have you join me. I'm going to start with some arm movement, and I had a request to do some chair work. I will make a separate video, and I will— or videos— and name them chair workouts. And go backwards. If you've got some special requests, just let me know. One of my favorite things— I mean, I can teach all day long, all day long— but if you've got something that you really like doing Or a body part that you want to either get stronger or tone up or get healthier or relieve tension in, let me know. It's one of my favorite things. All right, we're going to take our arms up and down. To be able to work with people. Um, otherwise I'm just sort of teaching as I know what helps and what is worthwhile for people, and that might not be you. You might need other stuff. Let me know. I love it. And if you happen to be in Denver, I do teach kickboxing live— not dead, but live— at 10:30 on Saturday mornings. So I want you to take your arms all the way out. You're going to stretch your chest and look up. And I like to take a step forward as I'm doing this. And breathe in. Breathe in. Breathe in. Nice. Now take your arms, you're just gonna rotate your body. If you want to, you can have your hands in fists, and if it's easier just to do this slight rotation, I still invite you to lift your heel up as you rotate, but you determine the intensity of your swing. Never thought I'd ever say that, but intensity of your swing is determined by you. Nice. Go ahead and shake out your arms. Let's work on some of our lower body stuff. We're gonna do a triple knee. Why am I doing knees and balance? Because it's one of the things that we tend not to work on. Unless you do balance training, you're not working on balance, right? And it can start to get different. Balance can start to change. And if you've ever had an injury— I remember I had ankle surgery many years ago, and getting back to being able to feel Where my body was, where my feet were. It took a lot, and I think it was also really important. It's called proprioception. It's knowing where your body is in space, and by working on our balance, it helps to build that proprioception. Now you're just lucky that I'm not making you close your eyes and do this, but if you wanted to, that's good balance training too. And you might notice you're more balanced on one side than the other. I'm And that's also good to notice. All right, let's do a little front kick. So do you ever wake up with a song in your head or like a melody or something? I don't know very many Celine Dion songs. It's not an artist. She's not in my EDM fold. I woke up singing a Celine Dion song. Baby, baby, baby. I, I don't even know why. And sidekick. So I would like to know, last weird song that you woke up with, or just, just jumped in your head? I was in a meeting this morning and one of the guys said that he was out shoveling snow and Margaritaville was the song that jumped into his head. And I just find it really interesting, like Do you have songs that show up for you? 3, 2, and 1. Good. Let's do some hip circles. Ah, how's your day? How's your night? How are you? How are you feeling? Is there any, any energy that you're trying to move through your body specifically? Stress, upset, tension? Um, I have not— I was not feeling well for, I don't know, about a week. There's a lot going around too. Not necessarily, uh, you don't have to be knocked completely down, but I know a lot of people who are like thinking, wow, why am I so tired? Or wow, what's going on in my body? I, I just— I'm winded going up the stairs, but I don't feel sick sick. Just a lot of stuff happening. So as always, listen to your body. Oh, and hopefully you're following me along without me Telling you what we're doing because you've been doing these videos for a while. All right, now I'm gonna have you put your left foot in front and we're gonna do a 1, 2, uppercut, uppercut. 1, 2, up, up. So jab, cross, up, up. Now once you get the movement of it down, 1, 2, up, up, you can start going as fast as you want. I will keep It's up to you if you want to speed up, but you never have to. You can just keep it at this rhythm, always making sure your head is above your shoulders. It's not in front, not behind, and your shoulders are not tucked here. And I'm going to speed it up. If you would like to keep up, you certainly can. This is just a little bit faster. When I I call it turbo. Turbo would probably be even faster, but for the sake of now, we'll just call this a little light turbo. And come up with a name if you have it. But I like to take a move, get into it, feel the movement into the— in the body, and then take it faster. All right, so now we're going to take 10 seconds of just the uppercuts. You'll see what I mean. Up. And go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Nice! It's actually really good work for your core too. So now we're gonna add a kick. Jab, cross, uppercut, uppercut, back leg front kick. 1, 2, up, up, kick. 1, 2, up, up, kick. 1, 2, up, up, kick. 1, 2, up, up, kick. 1, 2, up, up, kick. And your kick, you determine the height on it. I do want you to pick your knee up and extend from that position. It's interesting when I teach, sometimes people will just do a straight leg, which is— it's still work, but you're a lot faster and quicker if you bring your knee up close Close to your body, and then you extend that foot from the knee. 2 more, and last one. Nice! Other side. Jab, cross, up, up. And all of our punches, you're moving your body, not just your arms. I was teaching a class last week, a couple weekends ago, and it was like it finally dawned on the student Oh, you want me to move my hips and my shoulders? Yep. That's kind of what I've been saying, but I get it. Sometimes we don't hear it and that's okay. She got it. I just had to show it differently, right? For any of my neurodivergents, or as I've always called you guys, differently brained, or us differently brained. And sometimes I have to hear things different, differently, or several times. Okay, we're gonna speed it up. Here we go now. Nice. So again, your speed, whatever that looks like. Jab, cross, uppercut, uppercut. 1, 2, uppercut, uppercut. Breathe it in. Breathe it out. Good. Just letting yourself relax into this for, I don't know, another couple, 3 minutes. I got you. I got you. 3, 2, 1. It won't hurt you, and I'll take care of your, your body, and I'll hopefully have you leaving a little bit better than when you started, at least energy and feelings-wise. 3, 2, and last one. We're gonna add a kick. Jab, cross, uppercut, uppercut, kick. 1, 2, up, up, kick. 1, 2, up, up, kick. And that kick, you don't have to kick Higher than midsection. You just determine for your body what that looks like. So what happens if you try to go too high is you'll tense your muscles. I'm totally messing up the punches now. You'll tense up your muscles, and then that can cause injury because it's too much tension. If you can just do it in a relaxed manner— And it's knee height. Fantastic. Seriously, we build on success. When I owned the studio, it was all about leading through love, which meant building on success. Like, what can we do? You can do this? Great. Next time, let's go a little higher. You get good at it, and then you change it. 3, 2, last one. Nice. Go ahead and do your speed bag. We're gonna do some light squats. So shallow squat just means full extension, half extension. So you're just up and down. Good. Now I'm gonna have you rotate your feet out Into a sumo squat. You determine how low you want to go. Switch the direction of your arms. 3, 2, 1. Nice. I want you to hold it down right here. Just hold that squat. I want you to feel those legs. Good. 4, 3, 2, and 1. Nice. Come back up. So our feet are the stabilizers. In our life, right? So I'm putting my toes on the ground and I'm rotating my foot on the ball of my foot inward and outward on my ankle just to give my ankle a little more stability and a little more proprioception. And switch. Inside. Martial arts has been around for a really long time, so a lot of the drills that I do, warm-up and range of motion, are drills that are They're just known to help our bodies, and I'm so grateful for you helping your body today. Thank you, thank you, thank you. Enjoy your day and give yourself a second of gratitude. I did it. I rock. I did a hard thing. I did a good thing. Whatever you did or however you can be grateful for yourself, do that today. Heart love. Heart love.
