In this 10‑minute guided workout, Master Teacher Theresa combines a boxing/kickboxing warm‑up with continuous mental‑coaching. She begins with hydration advice, then leads the viewer through a series of rotational drills—cross‑body punches, hip circles, knee lifts, front kicks—while emphasizing breath control and body awareness. Throughout the routine she intersperses motivational cues, a fear‑defeating acronym ("Forget expectations and roar!"), and analogies linking movement to emotional regulation. She highlights the importance of pacing, flexibility, and personalizing intensity, and concludes with stress‑relief techniques (shaking, breathing, rest) and a call to action to repeat short movement sessions multiple times a day for overall health and resilience.
Chapters
Hi, Master Teacher Theresa here. Did you know that by the time you are thirsty, most often you are already dehydrated? So keep that water bottle full with you, near you, so you can keep refilling it and put good stuff in it if you'd like. I drink dehydrated beet juice and dehydrated greens. So if you want to start working out, let's get you some space and we'll start with cross-body punches. Starting to warm up. As you're doing these, rotate your toes. Helps you to warm up your legs and your feet. Rotate your hips, helps you to start warming up your core. And we're punching from the arms, so we are also rotating our shoulders. So this is a lot of different rotational drills, just kind of getting you warmed up today. I'm glad that you're joining me. I am feeling particularly motivated by getting you into the best part of your mind. Going up high. Because we never know that day or For how long we get on the planet. We never know the day that that's gonna end. And living each day positively in the favorite part of yourself, it makes a huge difference, right? Being able to be positive. And it's not possible all the time, I get that. But breathing in, breathing out, getting yourself back to that neutral, regulated, emotionally regulated space. Good. Now we're gonna take these to the side. I don't know what that was. You're doing great. And punch to the side. And I want you to think about rotating your body but keeping your face forward. Breathing in and breathing out. Nice. Getting you back to grounded, getting you back to center, getting you back to you, right? Letting go of the world, letting go of all the expectations. One of my favorite, uh, acronyms that I use for fear is Forget expectations and roar! Roar! Because it's so much of what stops us a lot at the time. All right, now we're going to turn these into hook punches. So you're just coming across with a 90-degree angle on your arm like you're hooking something. And you don't want to come out like that. I think it's called a haymaker. Just a corner right there. Nice. These little moves will help wake up your joints, wake up your body. Ah, motion changes emotion. And if you don't want to be stuck in whatever feelings you're having today or whatever's showing up and you want to take back your power, I gotta tell you, I love boxing. I love kickboxing for that very reason. 3, 2, 1. Now we're gonna work on knees and cross-body moves. So you're gonna touch each leg. Each leg? You only have 2. You're gonna cross body and touch. Now if you're feeling pretty particularly flexible, up, up, and with that forearm. And if you're feeling even bolder, elbow, elbow. And you can do these whatever speed works for you. They work no matter what. You don't have to go fast. You can go whatever speed feels natural to you. 3, 2, 1. Here, 1, here. Nice. Go ahead and rotate your arms going forward. Good. Now rotate your arms going backward. Good. Take it nice and slow, or take it faster. It's up to you. If you've got shoulders that are tight, keep your elbows back. If you've got shoulders that like to move and you've got great flexibility, keep those arms open. Reach, reach, reach, reach. Nice. Now I want you to open your chest, and as you step forward, I want you to spread those muscles. Chest out, chest proud. Step forward, a couple more. Good. I want you to rotate that leg and then rotate it back. Out, in. Out with the hip, in. Out, in. Working those hips. Good. Getting that joint all the motion that it wants, that it likes. 3, 2, and last one. It's a little bit alarming here, guys. All right, go ahead and start with your left leg forward, and we're going to do a jab. Cross, jab, and then you're gonna do a front leg knee. In boxing and kickboxing— well, kickboxing and martial arts— that front knee is a great blocking motion. So somebody comes at you with something, you can rotate, you can keep it up, you're blocking whatever's coming at you. So sometimes in life we need to move forward, sometimes we need to direct energy in a different way, and sometimes we We need to shield or protect ourselves just to stay safe. So I like to focus on all those pieces. Jab, cross, jab, knee. Jab, cross, jab, knee. Jab, cross, jab, knee. Jab, cross, jab, knee. 1, 2, 3, knee. 4, 1, 2, 1, knee. Jab, cross, jab, knee. We're going to turn that knee into a front kick. What? That's right. 1, 2, 1, kick. 1, 2, 1, kick. Now you know the rhythm. If you want to go faster, it looks like this. 1, 2, 1, kick. 2, 1, kick. 1, 2, 1, kick. 1, 2, 1, kick. 1, 2, 1, kick. 1, 2, 1, kick. What? 1, 2, 1, kick. Did you guys know that that, yeah, that yell, that martial arts yell is called a kiyap or kiyah, and it's a spirit yell? You're focusing all your energy. Imagine if you did that for your job, right? Like, you're like, I'm gonna rock this presentation. You can do it. 3, 2, 1. Nice. Shake it out, shake it out, shake it out, shake it out. Taylor Swift had it right, man. Shake that body. One of the best things you can do in stress, adrenaline, breathe and shake it off. Other side. Jab, cross, jab, front knee. 1, 2, 1, knee. 1, 2, 1, knee. Good. Breathing in. Let your body take over. Let your mind work for you. Thank you so much for joining in. Thank you for being here. Thanks for taking care of your mind and your body. And I gotta tell you, it helps everything in life if you can just do a few minutes of movement a few times 2 times a day, man, our bodies and our minds and our spirits will thrive. They do thrive. And I think that's actually what I'm wearing on my t-shirt today. All right, we are going to turn this into a front kick. Jab, cross, jab, jab, cross, jab, kick. Jab, cross, jab, kick it. 1, 2, 1, kick. 1, 2, 1, kick. 2, 1, kick. 1, 2, 1, 1, 2, 1. Now if you'd like to keep it there or speed it up. 1, 2, 3, hop. 1, 2, 3, hop. Think about the hardest thing that you want to accomplish today, the most challenging thing. And imagine kicking it, focusing that energy. Bam! Bam! And oftentimes when our brains break up big tasks, we always look at the hardest thing first. Uh-uh! My coaching clients know, pick the lowest hanging fruit. Start with that. You build resilience. You build up an efficacy. You build up a belief in yourself. Pick that lowest hanging fruit. Yes. Which is why, to me, little 10-minute exercise videos or exercise movement videos Man, you can nail a few of these little movements a day, you get what you're gonna get, which is awesome health. Alright, side to side, we're gonna add punches. So thinking about bobbing and weaving, like you're bobbing underneath something, so you're making a U with your body. As you come up, you're punching. Nice, good. Awesome sauce. 4, 3, 2, 1. Good. Now I want you to find a posture where you can sink into a squat. It can be low, it can be up here, whatever works for you, and we're just gonna do a seat back. Good for shoulders. Good. Make sure that your shoulders are not next to your ears. 4, 3, 2, 1. Now you're gonna rotate your hands. Going towards you. I think most of you chose the direction where you're going the opposite. 4, 3, 2, 1. Nice! And let's do some hip circles. Breathing in, breathing out, and rotate the other direction. And remember, the antidote to stress, the antidote to adrenaline, is rest. Rest. When we can stop the adrenaline response in our bodies— push side to side— you can stop it about in about 10 seconds, and then you've got to work that stress through your body, that distress. So thanks for taking the time for yourself today. I honor you. I'm grateful for you. I hope you make it a magical day.
