🔥Move your body now!!💪

Hi, Theresa Byrne, Master T. If you are ready to move your body or get some blood flowing, let's do this. Let's do this thing. All right, we're gonna start with punches across your body, nice and light. We're gonna do low punches for right now, so I want you to get the idea in your head of doing whatever you can when you can. Something is Always better than nothing. So let's say your body is sore, or let's say your shoulders are hurting, or let's say you lifted really hard the other day and your muscles are like, I don't know if I can do it. Teach your body that you can. So even if I'm punching just down like this, it's a lot easier on my body and I'm still getting movement in. And I'm rotating, and this rotation that I'm doing is the same thing I would do if I was reaching for something. Across my body. So it's a very functional movement. So even if you can get a little movement in, do it. All right, now we're going to go regular height. This is a little bit harder— not harder necessarily, but harder on your body. And make sure that you're still rotating. And you're rotating your feet. Nice. Now we're going to take these punches all the way over to the side, full rotation. You go, you go, you get that full rotation in. Nice. And people have asked in the past, training with bare feet, training with shoes, it is entirely up to you. I have a mat under my feet that helps take some of the absorption of what I'm doing. Now you're going to take your punches up high and extend. A lot of people, not even age dependent, Start getting plantar fasciitis if they trained a lot, or sore foot muscles. I have broken my toes many, many times. So sometimes you'll see me in compression socks. That helps the calf muscles. My calf muscles get really tight, especially from Muay Thai. Good. Now we're going to punch low again without leaning. So I don't want you to lean and punch low. I want you to punch low. Using your body, using your arms. So it really depends on you, but there are some things that you can do to help your feet and your calves feel better and take some of that pain away. All right, we're going to move to hook punches. And I love these because you're rotating your body. You're also working those shoulder muscles, chest muscles, core. 3, 2, and 1. Uppercuts. Now, an uppercut punch, you can go 1, 1, 1. I like to do them fluidly and get some flow into it, but it's entirely up to you. 4, 3, 2, 1. Nice. We're gonna double tap that knee and make sure that all of your toes go down on the ground. That standing foot. Make sure you've got good balance. Doesn't matter how high your knee comes up, whatever's comfortable for you. 4, 3, 2, last one. Good. Now little front kicks, just working out the kinks in the legs, activating your quads. If you push your heel forward, You're activating more of your glute and your booty, booty-ssimus. Good. Now we're going to take these little kicks to the side. So you're going to rotate your hip. You don't have to pivot too much because we're kicking low, picking up that heel and then extending it to the side. Extend, extend, extend, extend, extend. Nice. Now we're going to go knee, Set down into a back kick. Good. When you bring up your knee, again, your version of whatever works for you. If you're pretty flexible, maybe bring your knee up really high. If you're not, bringing your knee up at all is still good. And as you're kicking back, you're bending your heel, you're bending your knee, extending, and then bringing it back. Good. Let's switch sides. 1, Kind of like if you were holding groceries and you had to shut the door back behind you. I don't know how many of you carry groceries and you don't have all your arms and you just push that door behind you with your heel. From a self-defense perspective, you're out in public though, I always want your hands free, which means if you wear a bag, make sure it's a crossbody bag or some kind of bag that you can have free hands. In case you need to defend yourself. All right, next motion. Open up that hip. Breathing in, breathing out, changing your whole day, changing all the stuff that's going on in here. Why? Because you're focused right here, right now on your body. See what it can do. See what it likes to do. All right, nobody looks cool doing it, but it's good for you. Out, inside, closing the door. Good. So you can take your leg out. These hip joints have a nice range of motion, and oftentimes the only range of motion that we use is a lifting motion going forward. So I love lateral moves. I love being able to do something to the sides, to the back, and that way you're getting that joint what it needs. All of our joints and muscles have jobs. And rotate. And they don't actually get confused. We can load them up and put an extra load on, stress them out. Push side to side. And help them break down and build, but they have a job. Like, they've always had a job. There's one way that they contract, and then there's one way that they extend. Extend. Eccentric or concentric? Eccentric. Anyway, that your, your bicep does one job, right? Its job is to do this, and its extension doing that is the stretch. All right, last thing, let's just check into your shoulders. So when I say check into your shoulders, you're just going to kind of bring your arms across your body, bring them up, make circles if that feels good. You're just getting a little bit of movement, range of motion in that upper body because that's where we carry a lot of our stress. And I will show you a good foot stretch at the end. Do I have a chair? I do have a chair. All right, let's do some moves. Start with your right foot forward and we're going to do jab, cross, uppercut, up. 1, 2, up, up. 1, 2, up, up. And you're moving on the balls of your feet. The whole time. So I'm shifting my weight. 1, 2. 1, 2. Good. Now we're going to take this faster if you'd like to for 15 seconds. Ready? Go. Good. Jab, cross, uppercut, uppercut. Think about tightening your core, pulling your muscles into your tummy, and making sure that your shoulders are still nice and low below your ears. Nice. Keep going, keep going. Almost there. 4, 3, 2, and 1. Now we're going to add on to that jab, cross, uppercut, uppercut. We're going to do a back knee, tap, kick. Good. 1, 2, up, up, knee, kick. 1, 2, up, up, knee, kick. From the side. 1, 2, Up, up, knee, kick. 1, 2, up, up, knee, kick. And that kick can be as high or as low as you want. It's really up to you. We always work within our parameters. What are your parameters, right? I, I don't like to think of them as limits, but each of our body— nobody I know is going to just drop and do the splits without training. Or having their body ready for it. Well, my master instructor always says anybody can do the splits once. He's not wrong, but then you go to the hospital. So do whatever you can in the parameter of your body. Up, up, knee, kick. Last one. Good. Now we're just going to sink it and do uppercuts. Now for this, if you want to cross your shoulders forward slightly, I wouldn't mind. Because we are going to— it's almost like crunching like a turtle and rocking your shoulders side to side. We're just doing it for a short time. 4, 3, 2, 1. Rolling uppercuts. I like it. Other side. Jab, cross, uppercut, uppercut. 1, 2, up, up. And this will be the last combo we do today. But I will show you a good foot stretch. And sometimes our feet will bother us because, well, for me, my calves get really tight. And if you don't know how your calves feel, push on the sides of your shins, push on the back, the muscles on the back of your calves. See if you feel any like, ow, or zing. You might have really tight muscles that are pulling. On your arches, on your feet, on your plantar— plantar patella. No, wait, hold on. It's a tendon. Plantar fasciitis, plantar fascia tendon. All right, we're going to add that knee. 1, 2, up, up, knee, kick. Nice. 2, up, up, knee, kick. 1, 2, up, up, knee, kick. Yes. Up, up, knee, kick. 1, 2, up, up, knee, kick. Nice! You're doing it. You're doing it. All this work, all this breathing, keep you sane. 1, 2, up, up, knee, kick. 1, 2, up, up, knee, kick. 1, 2, up, knee. Couple more. 2. Last one. Knee kick. All right, a couple of really good stretches. Calf and foot. Bring one leg straight back so your toes are facing forward. Come up to the ball of your foot and down. Up to the ball of your foot, down. Do it 10 times each side. And you can hold on to something if you need to. You don't have to. Make sure your knee does not go in front of your front toes. But you're going to go up to the ball of your foot and down, up to the ball of your foot and down. You might notice pain, you might notice tension, but allowing your body to get that motion, motion in can really help your feet feel better. Thank you so much and enjoy your day, enjoy your night, enjoy whatever you're doing.