🥊Move! Your Body Will Thank You! 💪

Hi, Theresa Byrne here, Master T. If you're in a place and you want to move your body, I'd love to have you join me for some movement. Low impact, I promise. We'll be using things from boxing, kickboxing, self-defense, and maybe some other martial arts moves. Let's just start with rolling our shoulders. This is where a lot of us start to store tension. So even just bent elbows, rolling your shoulders up. Hands come up and back. Nice. Go ahead and roll your shoulders. Nice. Now single shoulders, letting your shoulders know that they don't have to move together because when we get stressed out, we're doing this a lot. So we're relaxing those shoulders and bringing them forward. I know it looks weird, but you know what? Sometimes the things that are the best for us look weird. You ever watched your face while you're flossing your teeth? Yeah, that doesn't look cool, but, but we do need to floss the teeth. All right, so allowing shoulders to come forward and then open, forward and open, just working on some of that tension that builds in the upper back and the neck. Nice. Go ahead and punch up high. Think about extending all the way down your arm, the side of your body, your lats, latissimus dorsi. There will not be a quiz. Good. Relaxing, breathing, and thanks for joining me. Thanks for taking care of your body. Your body, your time. Nice. Now we're gonna step forward, open those arms. Step forward, open, stretching your chest. Again, front of shoulder, arms back, and we are counting out— counteracting all that looking forward or looking down. You guys ever heard of the eye hunch? No. It's this thing that's happened since iPhones and pads have been around. Instead of people looking at a device like this, they're doing this, and they're cranking their neck forward for years and days and days. And when that happens, they start to develop a curvature in their neck and muscles. So if you're starting to get neck pain, one of the best tools— I don't know if it's a tool or trick— is to learn how to have your device up higher and monitor where your neck is. Our bodies work better when we're in alignment. So our neck is on top of our shoulders, our head is on top of our neck, not forward. Not back, not down the whole time, and stacking on top of the hips and the knees and the ankles. All right, and I want you to bob and weave. Hands come up right underneath your chin. You're taking more of a wide stance. Good. And I'm going to have you put one foot in front, and this is like a bob and weave forward and back. Good. And now center it up again. Bob and weave to the side, warming up your legs. Because why? Because they need warmed up. And switch lead again. Forward, back, near, far, near, far, and side to side. We're going to add some uppercuts on here. So an uppercut, you just— it's almost like a bicep curl. Look at the biceps in the gun show. So you're bringing your bicep up As you are bobbing and weaving with your weight to the opposite side. Good. It's a lot, it's a lot to remember, it's a lot. You can do this. 3, 2, 1. Nice. Go and take your arms out wide. Rotate, rotate. This is a good back stretch. Just make sure you're not sticking your head forward, so if you need to put your hands on the top Top of your head, that's fine too. Good. Reach over, breathe, reach. Nice. And bring your knee up and out. You do this to your level of comfort. It doesn't have to be like all chest high. It can just be waist high, or it might be lower, and that's okay. You're We're still working on opening up, getting some fluid, getting some activation in that hip. We like that. Good. Now I want you to take your arms full circle. Good. Activating, working those shoulder joints. Good. Bring them forward. Full on forward. Big arms. Nice. Hip circles. I like to move the range of motion moves around the body. Switch the direction. Hip circle the other way. In every single one of these videos, almost, you will have me doing hip circles because they're so good for us. And then doing some stuff for our arms, shoulders a lot. Push side to side. And thank you for taking care of your body, uh, however that looks for you. All right, now we are going to start with your left leg forward, and we're going to go hook, up, hook, up. So hook punch, up again, hook punch, up again, hook, up, hook, up. Now you can do it with a lot more flow. You can go 1, 1, 1, 1, or you can speed it up to your level of comfort. That might look a little faster. Maybe you've got a little extra Maybe you got some extra in the tank. Go ahead and punch it out. Hook, up, hook, up, hook, up. Wasn't there a Taylor Swift song, I Do Not Hook Up? Kelly Clarkson? Anyway, thoughts randomly. 4, 3, 2, and 1. Nice. Now we're gonna go Hook up, hook up, knee, knee. It's a lot. Hook up, hook up, knee, knee. Hook up, hook up, knee, knee. Hook up, hook up, knee, knee. Hook up, hook up, knee, knee. Now I'm going to speed it up, but you don't have to. 1, 2, 1, 2, knee, knee. 1, 2, 1, 2, knee, knee. One of my favorite things about martial arts is that we have this ability to boom, boom, boom, boom, like stop on a dime because we don't want to hurt someone. So you have to learn that amount of control in your moves and the Know where your power is, know what your speed looks like, but also be able to stop and freeze, which is harder than it looks. Last one. All right, shake it off. We're going to go to the other side. Hook, up, hook, up. On those hook punches— it's called sitting on the hook— you're going to rotate your hip, and your body moves to the side. So this is actually a lot of core work as well. So we're doing uppercut, which is core, and then hook. Hook, which is also kind of core because you're rotating, and arm. I love these. They're compound exercises. And if you're comfortable, you can speed it up, get a little bit more flowy with it. You don't have to do the punch, pause, punch, pause, which is really that count. Punch, pause, punch, pause when you're going slow. 4, 3, 2, 1. 3, 2, and 1. Now we're gonna go hook, up, hook, up, knee, knee. 1, 2, 1, 2, knee, knee. 1, 2, 1, 2, knee, knee. 1, 2, 1, 2, knee, knee. Good. 1, 2, 2. And when you speed it up, it's just harder to rotate Okay. And sit on that hook. It's not impossible, but you can still do it. And do these to your level of comfort, your level of speed. If you want to speed it up, go ahead. Hook up. Great for the core. I like these because they're all— you're rotating your shoulders, your midsection, and they're functional, right? 1, 2, 1, 2. That's why I love like self-defense with a purpose. Last 2, last 1. Hook up, hook up, knee, knee. Nice. Let's do a little front kicks. Let's see, the last thing I'm gonna have you do, we'll do some abs. So for any time we do standing abs, I don't usually get to the ground in these videos, I want you to think about a slight bend in your knees. If you don't bend your knees, your hip flexors do a lot of the work. So we're just going to rotate. So pretend you have— or you could have a medicine ball right here, and you're just going to rotate. You want to try to rotate your upper body, let your lower body stay stabilized, and knees are slightly bent. Now you're going to rotate. Good. Extend, extend that arm. Good. We're going to switch. Other arm. In a second. 3, 2, 1. Other side. 1. Good. Nice. Low impact. Do this to your level of comfort. Do not hyperextend your arm. Do not hyperextend anything. Safety first. 3, 2, and 1. Nice. Shake it out. Shake it out. Shake it off. Last thing I do every one of these little 10-minute guys, get grateful. I'm grateful for you. Thanks for taking care of your body. Thanks for doing whatever you came here to do in the world. And if you want more, there are tons of videos on here, or I've got a YouTube channel. Um, and I also privately coach, so if you're interested in that, I do a lot of mindset, boundaries, and self-success training.