Move Your Body (10 mins)

Hey, hi! Master T Theresa Byrne here. If you are in a place and you want to move it, let's do it! Let's get your body moving. We're going to start simply punches across your body, just a light little warm-up. You're rotating your hips, you're also moving your feet, getting your feet warmed up. I don't know, most people don't know this unless they've trained, but if you are doing a workout, You really don't want to leave the ground for about 3 minutes. You want to get your ankles and your feet warmed up for about 3 minutes before you do things like jumping. And I know that I've seen workout classes where jumping jacks are part of a warm-up, which I'm okay with if you did a jack, you know, with your feet on the ground. But really, our feet need to get warmed up, our ankles need to get warmed up so that we don't injure them. Take your push-up position. Punches up higher. And that's kind of the name of the game. Anybody could— one of my instructors says anyone can do the splits once, but then we have to call the hospital, ER. So without doing things that will hurt us, we want to do things that will be good for us. And what's good for us? Warming up. Time. Tension. Releasing that tension. Nice. And we're gonna take these punches over to the side. Now, I tend to punch a little bit fast, and if this is your speed, do that. Oh, why'd you listen to her? You do you, especially when it comes to movement and exercise. I don't live in your body. I don't live in your head, and that's probably a good thing that I don't. But for each of us, something different is going to feel good. For me, I like punching fast. For other people, A different speed might feel good. There's nothing wrong with that. Breathing in, breathing out. Get yourself centered. Okay, we're gonna turn these into uppercuts. I love uppercut because it forces us to rotate our hips and our shoulders, and it's so good for the core. It's excellent work for your abs and, um, your obliques, rectus abdominis, all of the muscles That help keep you upright, stabilized. And even— we're even working, uh, some of your back stabilizer muscles too. Good. Now if you like these and you want to sync it and do go a little bit faster and get a little, uh, ab workout in, go ahead. Otherwise just stay here. We're going to be here for about 30 seconds, so you choose. Do you want to go faster? Do you want to just keep going uppercuts? In the warm-up. It's up to you. 4 more. 3, 2, and 1. All right, we're gonna do a double tap on your knee. Now I want you to make contact, which means if today is a day where it's going to be a hand contact, that's great. You're feeling flexible and you can get your forearm there, that's fantastic. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Elbow, elbow. Good. And you might notice one side an elbow feels easy, one side is a little harder. The body, man. Bodies do what bodies do. We're also working on your balance. Very much imbalance on one side. I'm watching myself go, what? 3 more. 2. Last one here. Last one here. Good. Now we're gonna do front kick. Same idea. You do not have to go at the speed that I go. You're gonna pick up your knee and extend your toes. This is a great little warm-up. This is a great little getting your body ready for the day or for whatever comes next. I don't know what comes next for you. I hope it's something amazing, but at least getting your breath going, moving energy through your body, gets you centered for whatever comes next. Okay, we're gonna do low side kick. So you're gonna kick, you pick your heel up, and you go off to the side, not slamming, but extending your knee. So knee up, and you're going to extend it with the heel. Good. Nice and low, just warming up the sides of our legs. Good. All right, now the next one that we're gonna do You're going to pick a knee up, set it underneath you, and then kick backward with the other leg. So you always want to have a grounded position. All martial arts— it doesn't matter what martial art you study— it all starts with a strong foundation. So you want to have a foundation underneath you, and then kick back. 2. And last one. We're going to go to the other side. Front knee, back kick. And that back kick does not have to be high, it can be low. And you want to think picking up that heel and extending behind you. It's not a straight lift, it's a push, knee, push, knee, push. And I'm so grateful, I'm so grateful for you taking care of your body, even for just a few minutes. 10 minutes, that's all you need. And then you can go do other things. 2 and 1. Nice. Go ahead and do your hip circles, helping to release any of the tension from sitting all day long. How many of you are sitters? I remember when we started COVID, I was very active in my work, both in martial arts and in speaking and training. COVID, man, I was sitting so much and I couldn't figure out why my back hurt. Too much sitting. Push side to side. So now when I get up, if I'm sitting or I'm speaking or I'm typing a lot, I'll get up and do some of these hip circles. It really, really helps. And the other thing that really helps is knees. Yes, working those hips. Take that knee out to your level of comfort, and if you feel the tendon rubbing over the bone, Then just lower that leg. It's not a bad sign, it's just a little bit uncomfortable. And as your flexibility gets a little bit better, you can bring your knee up. In martial arts, this is the precursor to a kick, which I'm not going to make you do, but at least you see where— what it looks like. Okay. All right, good. Shake it out. Good. Now I'm going to have you put your left leg in front, and you're going to go jab, Cross, uppercut, uppercut. 1, 2, up, up. 1, 2, up, up. 1, 2, up, up. Keep breathing as you're doing this. 1, 2, uppercut, uppercut. 1, 2, uppercut, uppercut. 1, 2, up, up. Now, you can stay at this speed, but maybe your heart rate is like, hey, I think I could do a little bit more today. I think I can push it. I think I can do a hard thing today. So we're gonna go into what I call turbo, and it's not very long, just about 10 seconds. 3, 2, go! Good! Jab, jab, up, up, jab, jab, up, up, or cross, jab, cross, up, up. Good, keep going, keep going! 3 seconds, 2, and 1. Nice, shake it off. Okay, we're gonna go to the other side. Jab, cross, uppercut, uppercut. Jab, cross, uppercut, uppercut. 1, 2, up, up. Always making sure your head is above your shoulders. You want to think alignment. We often don't think about where our bodies are in space, technically called proprioception. But if you can think about, you don't want to lean forward with your head. And even when I teach boxing or martial artists, I'll often see them drop their head forward And I'm thinking, man, no, you don't want your brain any closer to the bad guy, or the bag, or anything dangerous. All right, you get to hold it here unless it feels like you want to go turbo. You can join me. Go! 1, 2, up, up. Ha! Just 10 seconds. Just a little push, just a little push. Keep going, keep going. 4, 3, 2, 1. And time. Nice, shake it out. That was fantastic. I love it. So we're gonna work a little tiny squat front kick. Squat, kick. Squat, kick. Now if you've done boxing before, you might remember the bob and weave. This is not that. You're gonna squat down, kick. Find your balance, find your foundation, kick. Foundation, kick. Foundation, kick. Kick. Foundation. Kick. Nice! It's all about that foundation, getting centered. 3, 2, last one here. I want you to find a squat position that's comfortable for you to hold, and it might be this, or it might be a sumo squat. You choose. You just make sure that your knees are not in front of your toes, and we're going to do speed bags. Nice. Good. Working your shoulders, working your arms. And imagine pulling your core in too. Switch the direction on your speed bag, speed bag, speed bag. Good, light squat, up and down. 3, 2, and 1. All right, shake it out. So the next combination— oh look, it's almost time! Look at that, you already did it! It's awesome! So we'll do a little ab work. Hands are here, knees are slightly bent, rock side to side— not rock, but rotate side to side. You've ever seen boxers, man? They have the best abs, and part of the reason is that they're used to tightening their abs when they get hit or when they throw a punch. So keep your abs tight, rotate, rotate, rotate. Get the in— tap into the inner inherent warrior, the inner boxer in you. 3, 2, and time. Nice! Shake it off. All right, that was 10 minutes. Get grateful. Thank your body for itself. Thank your body. Thank your breath. And go out and make an amazing thing happen in the world, or make something cool happen, or make just something happen. Thank you for joining. Thank you.