Move Your Booty!

Hi, Theresa Byrne, Master Tea here. If you are in a place where you could do some movement and you want to get your body working, come on and join in. Make sure you've got enough room around you. We're gonna start with thumb-up punches. So that looks like punching across your body and rotating from your midsection. And you're rotating, you're warming up your feet as you're doing this. Good. Now I'm gonna have you take your punches higher, but keep your shoulders low. Okay. So you're stretching as As you're punching. Yes! Excellent. Now we're gonna take those punches lower. Keeping that same rotation. How are you? What's going on in your world? And now punch across your body straight. Straight meaning at the shoulder height, and you're still rotating using that footwork. 4, 3, 2, and 1. Good. Rotate your arms. Good. Going forward, I'm gonna take it back. Breathing in, breathing out. Cross in front, reach behind. Ah, short bits of movement can change your whole day. Arms up and down. And when we do this, I like to step forward, step backward. Nice. Rotate your body. And hopefully you can hear me. I am filming this on a laptop today. Excellent. Knee circle, knee circle out. And while you're doing these, see if there's any— notice if you notice if there's any tightness in your body that you notice. Take note of it. See if we can work out some of that tension. Nice hip circles. A lot of people notice tightness in their low back and their shoulders, upper back. Switch directions. Excellent. Now push side to side, so you're pushing out on your hips and these muscles here. Nice. Next one, if you type a lot, it's one of my favorites. You're going to put your arm out in front, bend your Just this way. You don't have to do it hard. And then if you want an extra stretch, this is a great stretch for your retinaculum, which can actually start to cause carpal tunnel. So bend those fingers back, switch sides, all your fingers. And again, to your level of comfort. Never go anywhere, never do anything where your body is like, ow, pain, pain. Do not, do not. You can go to discomfort, but that's not pain. All right, shake it off, shake it off. We're going to start with a combination of jab, cross, jab, and then you're going to pick up that knee of that same side. 1, 2, 1, knee. 1, 2, 1, knee. 1, 2, 1, knee. 1, 2, 1, knee. Last one slow. We're going to speed it up. You'll see what it looks like. 1, 2, 1, knee. 1, 2, 1, knee. 1, 2, 1, 1, 2, 1, ha! 1, 2, 1, knee. Ha! 1, 2, 1, knee. Cool off. Nice. Breathing in, exhaling what no longer needs to be in your body. 3, 2, 1. 3, 2, 1. 2, and 1. We're gonna turn that knee into a side kick. So you're gonna go 1, 2, 1, pick up that knee, kind of rotate your hip so your booty is facing your target. Nice. 1, 2, 1, rotate, side kick. 1, 2, 1, side kick. 1, 2, 1, side kick. 1, 2, 1, side kick. 2, 1. And how high does your side kick need to be? Yes. You can keep it low, you can keep it ankle height, you can keep it knee height, you can go center, whatever works for you. Last one slow. If you are comfortable, we're gonna speed it up. 1, 2, 1, 1, 2, 1. Make sure as you're throwing that second jab, this one, you're pushing your body away so that your hip faces your target, and that forces you to do the full awesomeness of the side kick. 8, 7, 6, 5, 4, 3, 2, and 1. Good, shake it off. We're gonna go to the other side. Jab, cross, jab, cross. Knee. 1, 2, 1, knee. 1, 2, 1, knee. 1, 2, 1, knee. And you already know we're gonna speed it up, so let's just do it. Ready? Let's go. Whatever speed is comfortable for you. Jab, cross, jab, knee strike. Nice, keep going, keep going. 8, 7, 6, 5, 4, 3, 2, 1. Now we're gonna turn that knee again into that side kick. Jab, cross, jab, rotate your hip, and then pick up your leg and kick to the side. 2, 3, kick. 1, 2, 3, kick. 1, 2, 3, rotate, kick. 1, 2, 3. And you can kick low. 1, 2, 3. Or midsection. Really whatever you're comfortable with. Just make sure you've got the heel of your supporting leg facing your target. That keeps you in alignment. Okay, ready to go fast? Last one slow, and whatever speed is comfortable for you. It doesn't have to be my speed. Good, pushing out. Side kick is a pushing out kick. Push with that heel. You pick up your foot and you push with your heel. Whoo! Yeah, working the muscles, working the brain. 8, 7, 6, 5, 4, 3, 2, 1. High, jog it out. We're gonna go high, low, high, low. Back fist high, back fist low, back fist high, back fist low. 1, 2, 3, 4. 1, 2, 3, 4. 1, 2, 3, 4. Let's speed it up, and I'm gonna ask you to put a little squat in there. What kind of squat? Whatever you're comfortable with. If it's a sumo squat or if it's a narrow squat. Some of my students even like jumping these, so if that's you, go ahead. Jump down, jump down, jump down, jump, jump. Most of us don't love the jump, so you don't have to do it. Just go high and low. 6, 5, 4, 3, 2, 1. Nice. Okay, we're gonna do some ab work, core work. Take a sink in the center. Sink. Uh, we actually call this sitting stance in martial arts. So you're standing straight up, you're sort of sitting, it's like a squat, and your feet are facing forward unless your hips are angled, in which case you can, you know, turn your feet out a little bit. And you're going to sink it just like this. Nice, good. Sink in your little sitting stance, and now we're gonna go speed bag, speed bag, and hold that stance. Woo-hoo! Yeah, sitting stance. It's a good stance. The warriors used to train— it's also called horse stance— for the day that they get their horse, uh, in the military. And so they would train with their knees like this and their body like this so that they could fight from horseback. Good, keep it going. Switch directions on your circles, arm circles. Squeeze back, squeeze back. 8, 7, 6, 5, 4, 3, 2, 1. Nice! Shake it off. Okay, last thing I'm gonna have you do is some calf raises. So your feet are about hip-width apart, and I want you to go all the way up to the balls of your feet. Now, if you have feet issues, sometimes it's your calf muscles. They can be really tight, so sometimes working Working on these calf raises and then stretching your calves can really help with foot issues. So we were just going up and down, now we're going to pulse it. Pulse it. So just tap your heel on the ground. Woo! Yeah, this— you will feel this in the next 10 seconds because that's all we're doing. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. You did it! Congratulations, that is your workout. All right, how I end every workout, every movement— second of gratitude. Thanks for being you. Thanks for whatever you are doing to make the world a better place today.