In this 15‑minute guided video, Master Teacher Theresa Byrne leads a single‑speaker movement session that blends basic kickboxing drills, mobility work, and confidence‑building cues. She begins with shoulder rolls and chest openers to counteract the effects of prolonged sitting, then introduces a qigong‑style fist rotation to foster a sense of personal support. The routine progresses to whole‑brain coordination drills—opposite‑knee touches and alternating kicks—followed by a series of squat‑step‑side‑kick sequences that develop lower‑body strength and balance. Hip circles and knee‑in/out motions prepare the joints for crescent‑kick patterns, after which she demonstrates a knee‑cross‑punch combo to activate the core. A speed‑bag‑in‑lunge drill and shallow‑squat front‑kick further integrate upper‑ and lower‑body coordination. The session concludes with an uppercut‑punch core exercise, a rapid finish, and a “shake‑out” movement that she cites as scientific stress‑relief. Throughout, Theresa offers encouragement, breathing cues, and reflections on confidence, gratitude, and self‑awareness, positioning the routine as an accessible way to move, release tension, and boost self‑confidence.
Chapters
Hi, Master Teacher Theresa Byrne here, and if you have the space to do a little movement, let's move your body. Let's get some energy flowing. We're just going to start with shoulder rolls. If you tend to sit a lot, your shoulders and your chest and your back can start to get kind of stressed as you're rotating them forward, uh, leaning forward if you're doing this a lot, or writing. So let's work those shoulders forward and back. And now Take your elbows out. Nice. Now, if that feels comfortable, open up your arms a little bit more. And thanks for taking care of yourself, whatever that looks like today. Now, arms going forward. Elbows out. And now extend your arms a little bit more. Nice. Good. Rotating. All right. My next favorite one, cross in front. Reach back behind. Now, if you've got great shoulder flexibility, you might be able to clap. If that's not happening, don't feel like you need to. Just extend your arms back behind you. Ah, nice. Next, shoulder opener, back opener. So you're gonna up and down. I like to step forward with one foot. Open. This is just for shoulders. We'll do a chest one next. And as always, you can make a request. So confidence is, again, it's like learning your body. What am I good at? What am I not good at? What are my strengths? All right, next one. Open. Good. So you're gonna open your chest. Pause a little bit. Pause a little bit. And sometimes if you aren't good at something, but you can figure out a resource or way to get better at something, Or to cover it, bonus. Nice. Next, this is from qigong. I want you to make your hands into fists. You're just going to rotate. Nice. Breathing in and breathing out, building that sense that you've got your own back. Now that's confidence too. 2 and 1. We are going to do opposite knee, opposite If you have the flexibility and you want to do a forearm, that's great. If you want to do an elbow, that's great. I just want you to make contact with that opposite knee. Nice! You're letting your brain know that it can use both sides intermittently, at the same time. It's called being whole brain, and I'm a big fan of learning how to use both sides. Now we're gonna do that same thing and you're just going to reach as you kick. Now if you've got great flexibility, you might be able to tap your toes, but not everybody can, so you might hit your shin, you might hit your knee, just making contact as you kick. Whoo-hoo! Nice. 2, 1. Excellent. We're gonna work on a little sideways motion, so make sure that you don't have anything Side to you. You do a little squat, step up, other foot comes out into a kick. Squat, step, low side. Squat, step, low side. Squat, step, that leg becomes a T and you kick on the low side with the heel of your foot. Squat, kick. Squat, step, kick. Squat, step, kick. Squat, step, kick. And there's 4 parts to it: knee up, extend, knee down, and back. Just of the kick, but make sure you're pivoting that other foot. 2, 1. Nice! We're gonna do it on the other side. Squat, step, side kick. Squat, step, side kick. Squat, step, Kick. Squat, step, kick. Squat, step, kick. It gets easier as you do it. Part of learning is making the weird mistakes, like seeing something doesn't make sense or you're not nailing it the first time. A lot of times when I teach martial arts, people are so hard on themselves, like, why don't I have the side kick down? Because you've never done it before. It's kind of like learning how to ride a bike or tie your shoes. You have to learn. 3, 2, 1 more. Nice. Awesome. Hip circles. One of my favorite get up from your desk and take care of your body moves. Hip circles. Hip hip hooray. Switch directions. And the whole time, keep breathing. In with the good, out with the not so good. And now push side to side, those little stretch muscles right here, the sitting muscles that get shortened. Good. And now your knee is going to come out and come back in. Knee out, knee in. Knee out, knee in. Couple more. Good. And other side. Knee out, knee in. And this is actually preparation for doing 2 different martial arts kicks, which I will show you. You are not expected to do them. 2, 1 more. 1, 2. And so this would be prepping for an outside crescent kick or an inside crescent kick, but we're just doing the knee and the joint of it. So good job, you. Speaking of knees, this first combination that we're gonna do, you're gonna do a knee and a cross punch. Knee, cross. So you're crossing your body. Crunch, cross. Nice. And you can tap that knee, you can just bring it up and punch. Nice. Knee. Good. 4, 3, 2, last one. We're gonna switch to the other side. Knee cross punch. So same arm that touches your knee is doing a cross. And hopefully you're starting to feel a little bit winded. You're starting to notice a little bit of a difference. Time, temperature, tension— those are the 3 parts of any warm-up. The time that you spend The temperature— is your body warming up? And tension— are you starting to feel a release in some of that tension? A few more. 3, 2, 1. Nice. Now I want you to go speed bag. You might have seen people do these speed bags in boxing shows, right? So I want you to pick one foot and go into a lunge position. As you're doing your speed bag. Good. Shoulders are up, but they are relaxed. So your shoulders are not up here, your shoulders are below your ears. 2, 1, switch. Other leg in front. This time I want you to rotate your speed bag going towards you. Most people will do a speed bag going the opposite way first. Keep going. 5, 4, 3, 2, 1. As someone who doesn't love lunges, but I'm getting more accustomed to them, I like to add lunges to something else. So now we're going to do a little shallow squat, front kick. Shallow squat, kick. Shallow squat, kick. Squat, kick. Squat. And the squat that you do depends on your body. It doesn't have to be Super low. It can be a shallow squat, like a bob, avoiding someone's punch and then answering it with a kick. And that knee extend. Good. Make sure that you're monitoring all your joints. You're not going outside of your range of motion. 2 more. Last one. Nice. So we're gonna do something for your abs now, your core. This is called an uppercut punch. So I'm rotating My hips and my shoulders, I would be aiming probably for whatever got in the way. But for a chin, I can also aim for someone's stomach, or you could aim for groin. But for this one, I want you to come up in front of you, and we're going to use this as a core exercise. So hold it here and just go uppercuts. Letting your body rotate, letting your shoulders turn. Feeling good. Finding that power. Finding that sense, that sense of yourself. Oh, oh, oh, oh, oh, you can do this. Good. We're gonna go a little bit faster. 10, 9, 8, 7. Finish strong. 6, 5, 4, 3, 2, and time. Nice. Shake it out. There is scientific proof that if, like, we can shake out, it's one of the ways that we can calm our nervous systems and shake out some of the adrenaline or the stress. So even if you don't have time to do a workout, shake it out. I look so weird just doing that, but you know what? That's me. Enjoy your weekend, enjoy your day, and just a second of gratitude. I'm grateful for you. Find something that you are grateful for today and share that with the world.
