Inner POWer from Movement

Hey! Hi, how are you? Would you like to join in? Would you like to do some movement? Would you like to do range of motion? I'll teach you some defense moves and get your body and your mind in a kind of a different place. Let's burn off some stress. Let's start with, let's start with just a simple jab across your body. So it could be considered a cross or a jab. Good. Rotating. Nice and easy. Tightening your core muscles as you rotate. A lot of times I'll see people boxing with their ears up here. It's a really difficult way to maintain your spinal alignment when your ears are up here, or if you're boxing like that. So arms are nice and relaxed. 3, 2, 1. Nice. Now we're gonna do some arm circles. Here's what I'm gonna ask you to do. Go out as far as you can comfortably and do singles. Good. Nice. Now we're going to take them backwards. Singles backwards. Good. Your shoulders are a 360-degree joint, so they— this is very good for them unless they're impinged. Nice. Which means you have a lack of range of motion. Cross in front, reach back behind you. To your level of comfort. 3, 2, thank you for joining me. I'm Theresa Byrne. Good. Now next one is another one that comes from martial arts. You're gonna stand, step forward, open your shoulders, stretch your chest. A lot of times if we're sitting too much or we're hunching, we need to stretch our chest muscles, these pectoral muscles, and parts of our shoulders as well, the front part. Breathing in. Breathing out. A couple more. Nice. Now, one of my favorite things to do for brain is a knee tap. We're going to also work on balance today. So you're going to go tap, tap, and switch to the other side. Tap, tap, tap, tap, tap, tap. Whatever rhythm feels good for you. I want you to maintain your balance. Strong core. You don't have to go fast. I do tend to go fast. I am kind of turbo. Heh, T, turbo. But slow works as well. And anytime, even as a black belt, that we're working on a new move, we work it slowly until we perfect it. 3, 2, and 1. Now we're gonna do the same thing with a little front kick. It's gonna be a balance. You're gonna kick Kick, kick, kick. So you're working balance on the foot that isn't kicking. Kick, tap, kick. Kick, tap, kick. Kick, tap, kick. And, and as a black belt, or, you know, any kind of athlete, you don't go 100% all the time. You work your body through the moves. You get the technique down. You work on the timing. You make sure that your body is in alignment. And then you can start adding speed, power, accuracy, balance, and other pieces. But you want to start low and slow. That's how we learn. It's kind of like tying your shoes. You didn't just bust out and like tie them like a pro. Most of you didn't. That's why Velcro was invented. A couple more. Nice. All right, one of my favorite things to do with our hips is a hip circle. So you're going to bring your knee across your body and open to the side. Cross and open, cross and open. If you feel a tendon going in front of your bone, it's okay, there's nothing wrong. Just lower that knee. You'll still get good range of motion, you'll still get the benefit of it. Breathing in, breathing out. Core is tight, shoulders are back, you're in nice alignment. Okay, nobody looks cool doing it, but it's good for you. You're gonna take your leg from the outside to the inside. Okay, I lied, you probably look cool doing it. Bringing it out to in, out to in. And in martial arts, this is preparation for a crescent kick, but I'm not gonna make you guys do those. But now you can kind of see where these different things come from. 3, 2. And 1. Nice. Warming up as we move our bodies. It's good for everything. Switch directions, making your hips circle. And then, you know, my favorite— push side to side, getting the synovial fluid, getting these muscles some attention. All right, now shake it out. We're gonna do some back And I want you to think about a back fist. You're aiming with the back of your fist. It is one of my absolute favorite punches. Now we're going to— we'll start with your left arm. This is your left arm. High, low, high, low, high, low. And on the low, if you want to, you can drop into a little mini squat. A couple more here. 2 and 1. Nice. Now we're going to go to the other side. Again, a little squat. Up, squat, up, little squat, up, low, high, low, high, low, high. Breathing in. Love these for arms, making sure you don't hyperextend. 3, 2, 1. Good. Now we're gonna do the same thing and you're gonna go one side, other side. 1, 2, 1, 2, 1, 2, 1, 2. 1, 2, 1, 2. 1, 2, 1, 2. And this is whatever speed works for you. So hold it here. If you want to up it, you can also jump up and down while you're doing it. This is the pro one. So you can jump, or you can jump high. It's entirely up to you. 4, 3, 2. Last one here. Last one here. I love back boosts. They're so much fun. All right, now go ahead and put a leg in front. I'm going to start with my left leg. It might be your right leg. Elbow, cross, elbow, cross, elbow, cross. 1, 2, 1, 2. And this is a lot of waist pivot. If your shoulders bother you, just do a slight elbow cross. If you've got good shoulders, Cross that midline. Boom, pow, boom, pow. 4, 3, 2, 1. Other side. Elbow, cross, elbow, cross punch. 1, 2, 1. Yeah, you got it! Boom, pow, boom, pow, boom, pow, boom, pow. 4, 3, 2, 1. 1. Nice. Now we do a little something for your abs and your legs. So you're going to pick your knee up, same side cross. Knee, cross, punch. Knee, cross. Knee, cross. So when we cross our body, we're touching with a particular arm, right? Cross, and then you're going to punch. So knee, punch. Knee, punch. Punch. Hoo, ha, hoo, ha, hoo, ha. Right, left, right, left. And if you're feeling like you really want to get some core, rotate a lot. 4, 3, 2, 1. Nice! You look good! I can just feel it. Other side. Right, Good. I'm sorry, left, right, left, right, left, right, left, right. And again, you can just tap or you can bring your elbow to your knee, whatever you want to work. We're working our core. It's one of the reasons I love boxing and kickboxing and martial arts, because we use so many parts of our body literally the entire time we're doing anything. And you've heard of HIIT training or interval training. Martial arts is all interval training because we will push something and then we will relax and look to see what the next technique is, and then we'll push ourselves. Give me 4 more. 3, 2, 1. Nice. Now I want you just to cross your body. Good. Now you'll love this. Well, maybe you'll love it, I don't know. I'm going to show you a sumo squat. It's my favorite squat. Toes are facing out. You're going to drop in the center, and I want you to go up and down, working on your inner thighs, working your thighs. Make sure your chest is up, chest proud. Good. Now you're going to hold it down. Speed bag, y'all. Great for your arms and your shoulders. 7, 6, 5, 4, 3, 2, 1. Now if your legs are letting you know they're really tired, take a step up, drop down, and then speed bag the other direction. Usually it's toward you. Good. And you can hold that squat or you can pulse it. Make sure that your knees never go in front of your toes. We never want that. Dance it out, dance it out, dance it out. 3, 2, 1. You did it! Nice work! And get grateful. I'm grateful for you. Thank you. Go out and make the world a better place.