Let’s Move! Low Impact Cardio for You (10mins)! 💪🔥

Hi, Theresa Byrne here, Master T. I am getting ready to— I'm literally getting ready to teach you some moves from boxing, kickboxing, martial arts, and fitness if you are in a place where you want to move your body. Sorry, I was not quite prepared. Let me restart my— ah, things are everywhere. I can make this all happen in the blink of an eye. Let's see. There we go. All right, let's start moving your body. Aish! And we'll start with easy warming up. So I want you to think about punching, and for today— thumbs up— we're gonna punch across the body. Weird start. I actually hit the button to start video before I was quite ready. Ever have those days? You're like, wait a minute, I wasn't ready for today. That's kind of what was just happening. All right, breathing in, breathing out. Just kind of think about what you want to get out of this next 10 minutes. Do you— oh, I have to set a timer. See, I'm still not ready. And next 10 minutes, just you, you for you. Good. Now we're gonna do these same moves, but I just want you to just do Do them easily and flow. So you can do a punch like this where you're concentrating on the movement, or you can just throw your arms out and let it come back. That's right, there are different kinds of punches. Just like I have you punching with your thumb up today, you're still making contact with these 2 knuckles, which from a physics perspective is what you want. You want all the force of your whole body focused on the 2 knuckles of that punch. And 4, 3, 2, 1. Awesome. I want you to put your hands on your hips. I want you to rotate head. A lot of times we keep our stress in our neck. Look down, look up, down, over, up, over, down, over, up. Switch directions. Going down, look to the side, look up, and down. Good. Now roll your shoulders. We keep a lot of our stress in our neck and our upper back, and these little moves can help release some of that tension. We don't want that. That tension is not awesome for us. It's a message. Yo, we need to relax or chill out. Nice. Now I want you to take your arms— so you're gonna take your arms out wide and step forward. Out wide, and step forward. Out wide, and step forward. Breathing in, breathing out. Breathing in, breathing out. If you've ever heard me say in these videos, breath is the antidote to stress. So you want to focus on your exhale. Your body will always inhale automatically. All right, we're going to do some hook punches, rotating from the hip, and you're bringing that punch almost To the opposite shoulder, almost all the way over to the shoulder. I don't know where the weather— what the weather is like where you are, but I live in Denver and it is warm today, and then we're expecting possibly a foot of snow. It's so much fun in Colorado. It's never the same weather twice. And then it'll all melt. 3, 2 more. 1. Nice. Now we're going to do a tap. You're going to make contact, contralateral contact, with the opposite side hand and knee. If you're feeling flexy, go ahead and put your forearm on your knee. If you're feeling really flexible and you can get your elbow there easily, spinal flexion and ability is something that you absolutely want to keep working. As our bodies change, get older, or get more sedentary, we lose spinal flexion— extension and flexion. We lose balance. We lose muscle mass. So you want to keep doing all the things to counteract that. High-intensity cardio. Not a lot, some. That's what makes it high intensity. It's not full-out intensity. You're Resistance training. 3, 2, 1. Neurologic training, which is why I do a lot of contralateral, or cross-body moves. You're kicking. Balance. You want to work on your balance. It's something that is really important to your brain. It's kind of like a neurological training, but it's sending the signals from your body up to your muscles. That's called proprioception. I feel like I'm educating. I feel like I'm teaching these fitness things, and I'm teaching you all about the brain and the body. But you know what? That's just kind of me. I love this stuff, and I want you to learn as much as you can. All right, we're going to turn these into little side kicks. So you're going to kind of rotate your hip and kick with the heel of your foot. Good. You pick your knee up and extend, and that is a nice extension. It feels good on both the hamstrings, the back of your legs, and your quads, the front of your legs. 2 more. 3, 2, 1. Nice! Put your hands on your hips. Let's do some hip circles. You already know these are my favorites. We're gonna switch directions. Ah, and push side to side. And yes, when I teach martial arts or kickboxing in person, um, I also do Hey, this is what we're doing, and here's kind of why. Not everybody needs to know the why, but I like to let them know, and then they have the choice to forget it or not forget it. All right, go ahead and see if there's any other stressed places in your body. Oh, I'm noticing some. I'm gonna do some open hip circles. We're gonna do some kicking moves today. I had a request for kicking, and I do take requests, by the way, if you were wondering. I will take a request. I had somebody Ask about upper back release. I can help you do some tension release. I can also help you work on some muscle groups or decrease pain, increase range of motion. All right, now we are going to start with— we'll start with your left foot forward. My system, we all do it backwards. The kicking combination is going to be— we're going to do a knee, set it down on a back kick, and that knee is going to become a front kick and a back kick. But to get there, we're going to go jab, cross, Jab, knee, kick. 1, 2, 1, knee, kick. I want to kick. 1, 2, 1, knee, back kick. 1, 2, 1, knee, back kick. 1, 2, 1, knee, back kick. And this is a front knee, so you're bringing that knee just right up in front, not a side knee, which would look slightly different. Knee, kick, 1, 2, 1, knee, kick. Good, and if you're rocking that, you feel good, you can hang out there, or you can turn it into a kick. And kick, kick, 1, 2, 1, kick, kick, 1, 2, 1, kick, kick, 1, 2, 1, kick, kick. Kick, kick. Couple more. Thanks for taking care of your body today, getting a little movement in. Last one, kick, kick. Now we're just gonna do the kicks. Kick. Nice. 1, 1, front, back, front, back. 8, 7, 6, 5, 4, 3, 2, 1. Nice, shake it out. Now for some of you, that might have been kind of pushing it, um, in terms of your cardio ability, and that's okay. For some of you, that was easy. It doesn't matter. We're gonna do that on the other side. Jab, cross, jab, knee, back. 1, 2, 1, Knee, back. 1, 2, 1, knee, back kick. 1, 2, 1, knee, back. Good. And if you feel comfortable, you can speed it up a little. 1, 2, 1, knee, kick. 1, 2, 1, knee. Nice. Good. Heart rate? Heart rates love getting up and then going down. If you can be the one to push your heart rate up when stress does it automatically, you have a physiological response. Your body knows that you can calm it down because you've done it before. You've pushed your heart rate up all on your own. We're gonna get ready to turn these into kicks and go. 1, 2, 1, front kick, back kick. 1, 2, 1, front, back kick. Front, back. Front, back. 1, 2, 1. The other thing I like about these 2 kicks, I'm balancing here and I'm balancing here without even thinking about it. It's like functional balance work. Good, keep it going. And you're going whatever speed is comfortable for you. If you need to slow it down, totally fine. 2, kick, kick. All right, we're gonna take out the punches and just do kick, kick, kick, kick, kick, kick. Front, back, front, back. Give me 8, 7, 6, 5, 4, 3, 2, and 1. Nice! Let's do a little bob and weave. Uppercut works your abs, works your core. I love an uppercut punch. Arms, shoulders, so many good things. Good. Now you hold it in the center in a comfortable position, and you're just going to go up. So I want you to think about uppercutting all the way over to your opposite shoulder. Yeah, I'm a little out of breath. I like it. Up, up, up. And if you want to get more intense with your ab work, sink it and go harder, faster, stronger. 6, 5, 4, 3, 2, and time. Whoo! All right, swing those arms. You just did about 10 minutes of warming up. Working out, getting your blood pumping. What are you going to do with it now? So grateful for you. I hope you're grateful for yourself and your body. Take care.