Let's MOVE!

Hi, Master Teach Theresa Byrne here. If you are ready to do some movement, make sure that you have a safe space. Make sure that you've got no one or nothing around you directly, and let's move our bodies. I'm feeling like starting with the punches. I often start with punches because they feel good, and they can be a great way to warm up your body, especially if you've been sitting, because you're rotating your hips, you're picking up your feet— well, you're picking up your heels and rotating. Ah, breathing in, breathing out. Our inner power is really always directed by what are we focusing on, what are we intending, and where's our attention. So with so much focused attention, if you are working, like, you know, on a job or a computer, sometimes our brains can get a little foggy. Uh, we need a brain break, we need a body break. Take them up higher. And these little movement videos can give you that break that you need. That your body needs. Maybe you want to do 10 minutes of this a couple times a day. Maybe you want to do this and a few more 10-minute moves or walks a day. Your body will thank you. Your brain will thank you. How do I know? I had the opportunity to heal from a brain injury. Hold that thought and take it all the way to the side. So your eyes are forward and you're punching to the side. When I had to heal from my brain injury, I literally had I had to kind of put myself back together, and part of it was learning how to take brain breaks. When you are relearning something, it can be exhausting. So I had to learn how to break all of my work, or what I was learning. An hour of work, I had to do a 5-minute meditation. So these brain breaks are really helpful. All right, now we're gonna go hook, tuck, uppercut, uppercut. 1, 2, up, up. 1, 2, up, up.

Good.

You don't have to stop it like I was. Good. Hook, hook, up, up. Hook, hook, uppercut, uppercut. Hook, hook, up, up. Nice. Ah, warming up our brain, warming up our body. Warming up our attitude. Breathe it in, breathe it out. So we're gonna take these same punches Just a little bit faster. We've been warming up for a couple of minutes. Hook, hook, uppercut, uppercut. Hook, hook, up, up. Hook, hook, up, up. And make sure that you are pivoting your hips, your shoulders, and you're picking up your heels to get that extra oomph, that power, that move. Nice! I'm glad you're doing this. Let's get a little dopamine, let's get a little serotonin. All those positive endorphins. 3, 2, 1. We're gonna do a little core work, ab work, and it's just an uppercut, but we're gonna do uppercuts for about 30 seconds. And I want you to think about zippering up your cores, you're zippering up your abs, and then just take these fast. Keep that rotation. Oh, go, go!

Boom, boom, boom, boom, boom!

Keep it going, keep it going, we're almost there! Rotate, punch, rotate, punch. 4, 3, 2, 1. Nice, shake it off! All right, we're gonna do a little leg warm-up, so we're going to do a cross body, side body. We'll stand one side. Cross, side, knee cross, knee side, cross, Cross, side, cross, side, cross, side, cross, side. Also core work and leg work and low impact. And if you're having a hard time lifting your knee up that high, just lift it up here, here, here, here.

4.

Here, here. 1, 2. There you go.

4 more.

3, 2, last one. 1, 2, 3, 4.

Nice!

You're rocking and rolling! Alright, same thing other side. Knee, side, cross, open. Breathing in, breathing out, and all of these moves go to your own level of speed and height, because we are working on balance, we are working on cross-body, we are working on more things than I can tell you about. Compound exercise, which means multiple muscle groups. And core strengthening, balancing. That's not actually a word. I like to make up my own words. 4 more, 3, 2, last ones.

Nice!

So your body should be kind of warm, warm-ish. Now hip circles, something I recommend that you do even if you just get up to go get a drink of water. Go to the restroom, do some hip circles. Switch directions. They're so good, not just for your hips, but for your low back, and your knees, and everything. Truly, hip circles are magical. Push side to side. Get that blood flowing. Get it moving. Good. You can add a little swagger to this if you're feeling it.

Nice.

All right, let's see what I want to do today. We're gonna work on a combination of punches, so go ahead and start with your left leg in front. Jab, cross, hook, cross. 1, 2, 3, 4. 1, 2, 3, 4. 1, 2, 3, 4. 1, 2, 3, 4. 1, 2, 3, 4. Now we're gonna speed it up a little. If this is fast enough for you, stay at this speed. You do not have to go any faster. And make sure that you're continually rotating as you're punching. In self-defense, we use the concept of leverage. So that is how a 150-pound woman can take down a 250, 300-pound man, because we're using leverage. And I'm not recommending you go out and try this on somebody, but being able to Use your leverage, you amplify the strength and the power that you have. Good, speed it up if you want. Boom, boom, boom, pow. 4, 3, 2, last one. Nice. We're going to do that same combination, we're going to add a back leg. You can either do a back leg knee, or a back leg kick. Entirely up to you. 1, 2, 3, 4. 2, 3, 4, kick or knee. 2, 3, 4, that's the knee. 1, 2, 3, 4, whichever you want. 1, 2, 3, 4, boom. 1, 2, I like knees and I like kicks.

Boom, boom, boom, boom, knee. 1, 2, 3, 4, hook.

1, 2, 3, 4, hook, ha! 2, 3, 4, ha! Last one here, good job. Nice, Deb! Cross, hook, cross, other side.

1, 2, 3, 4, cross. 1, 2, 3, 4.

1, 2, 3, 4. 1, 2, 3, 4. 1, 2, 3, 4. There's always room for self-expression. I'll teach you the moves, I'll teach you what to look out for, and then you can dance them if you want.

I don't care.

I want you to do you. A few more. You want to take it faster? Here you go.

Hup, hup.

1, 2, hook, cross. 2, hook, cross.

Hook, cross. Cross.

Hook, cross. 2, cross.

4, 3, 2, 1.

Nice. Now we're going to add that knee or kick. And honestly, if you're messing up with the punches, it doesn't matter. Just keep moving. You can keep just doing a jab and cross. And remember, that knee can be a kick. Or it can be a knee. Boom! Just move. Nice, keep it up. We're almost done. Nice.

Couple more. Boom.

Last one. Boom. Nice. Good. I want you to go ahead and rotate your arms forward. Rotate your arms backward. Cross them in front. And if either of those 2 things feel really good and you want to get more of that, do that after I hit the off button. You can do arm circles. You can do rotations. But take care of you. Thank you so much for joining, and may you share the glory and the beauty that you are with the rest of the world.