In this 20‑minute guided video, Theresa Byrne (joined by an assistant, Speaker B) leads viewers through a full‑body movement session framed as self‑care. The class begins with shoulder and arm mobility drills emphasizing proper alignment and avoiding shoulder elevation. It then transitions to Qigong‑inspired hand‑fist movements and a loose boxer stance for cross‑body punches. The instructors cue foot placement, weight shifting, and bob‑weave drills, adding upper‑cut and sideways bob variations. A series of contralateral knee‑touch squats reinforces brain‑body communication and knee‑over‑toe safety. Palm‑strike and elbow‑palm combos are introduced, drawing on martial‑arts principles (Krav Maga, boxing, Qigong) while stressing joint protection and controlled extension. The session escalates to weight‑shift kicking sequences (jab‑cross‑jab‑kick) with hip circles and breathing cues, highlighting oxygen intake, moderate intensity, and the calming effect of short exercise bouts (10‑15 minutes) on the brain. The class concludes with a back‑kick/knee drill, a final gratitude moment, and encouragement to maintain head posture and leg strength for longevity. Throughout, Theresa emphasizes alignment, functional movement, and the mental benefits of intentional, mindful exercise.
Chapters
Hi, Theresa Byrne, Master Tea.
If you're feeling like you want to move your body, I'd love to have you join in and we'll do some movement. Let's start with simple arm exercises. So shoulders are out, not at your ears, and our elbows are bent, and you're just going to rotate your shoulders back, your arms back, starting with the elbows. I like to do a couple forward, a couple backwards. Kind of checking in with yourself. Usually we'll always have one favorite. Most people love backwards, so I also, being balanced, have you go forward. That's right. And if it feels comfortable, you can open up your arms. If it doesn't feel comfortable, you can also do this with single arms. And do the same thing going backwards. Extend to your level of comfort, and that might also look—
Arms.
Like that.
Good job. And cross in front. Everything I do is all about alignment, and that means I'll always coach you not to box like this and not to put your shoulders up because it's gonna create that kind of motion for your body, uh, going forward. You don't want to have that level of alignment or misalignment. Arms up and down. You want your body to feel good. We were built, right, to be— each of our bones and muscles were built with specific— and now we're gonna open up more— targets and goals and actions and reactions. And when we put our bodies out of alignment, we put too much stress on particular parts. All right, last thing we're gonna do here, go ahead and rotate. And from the martial art of Qigong, or the I guess it's a martial art, right? Or the healing technology. You can make hands into fists and hit yourself. Nice. All right, I want you to take a nice loose boxer stance. We're gonna throw punches across the body.
Now I'm gonna cue you, if you're open to this, left foot forward. So same punching combination, just to jab it across.
And other foot forward. Nice.
Good.
Center it up. Other foot. Nice. Center. And other foot. Good. Nice. Now I want you to think about Taking your wider stance, you're going to bob and you're going to weave. And we're going to come up with an uppercut as you come up from that bob. Boom, boom. And this is a sideways bob. Often in boxing, we'll do a forward and backwards bob. But still not protecting your neck. You can use your hands to protect your face. Nice. Now hold it down into this little mini squat and just pulse it.
10.
9, 8, 7, 6, 5, 4, 3, 2, 1. So we're gonna take— move your feet in a little bit closer. Gonna do a little squat, knee touch, squat, knee touch. Shallow squat, knee, shallow, knee. And you can go whatever speed is comfortable for you, but I do want you to make contact with that opposite knee. Contralateral training. You're letting your brain know. Your right side and your left side are communicating. And making sure your knees do not go in front of your toes. That would put too much unalignment, misalignment on your knees. 2. Last one here. And last one here. Nice. All right, we're gonna do a little combination. One of my favorite things to teach is called palm strike. It's easy. And you just rotate, but you use all the side of your body. Front hand is up, back hand. Good. So you've got one leg in front. Camera angle is switched, so you have your right, right leg in front, most likely if you're watching this, and you're just extending. Extend, extend, and you'd be aiming for the face of someone. Good.
4.
3, 2, and 1. Switch that lead. Same thing. So you're hitting with the palm like a high five, except it's like a deadly high five. Only used for defense. Promise me. Only used for defense. And you're using your whole body. You're rotating.
Good.
4, 3, 2, and 1.
Nice.
All right, we're going to add some kicking moves. So here's what I want you to think about. My weight is going to shift as I'm boxing. So we're going to do jab, cross, jab. I'm going to put my weight on my back foot, pick up my front leg, and do a kick. 1, 2, 1, kick. I also call this a push-away jab. So if I was pushing off of somebody so I could kick them. So it's 1, 2, 1, Kick. 1, 2, 1, put your weight on your back foot and kick. Kick. 1, 2, 1, kick. 1, 2, 1, kick. And you don't have to kick high. Bring that knee up, extend that foot to your level of comfort. And you'll notice I lean and I rotate my weight on each punch. So I'm 1, 2, 1, forward, forward. So I'm shifting my weight. As I'm kicking. 3, 2, 1. Oh, you guys are gonna love this. Kick. 10, 9, 8, 7, whatever speed. 6, 5, 4, 3, 2, 1. Shake it out. Do some hip circles. We'll do them again and switch direction. Oh, that felt good. Same thing, other side. Punch, jab, cross, jab. You're gonna move your weight, weight to your back foot and kick. 1, 2, 1, kick. 1, 2, 1, kick. 1, 2, 1, kick. 2, 1, kick. Good. Breathing in, breathing out. This is you taking care of yourself. Our bodies love oxygen. Our bodies thrive when we push ourselves Slightly, more than slightly. And then we come back to kind of a calm. So being able to do exercises like this can actually calm your brain and help your system for like 2 hours. 10 to 15 minutes of an exercise can offer a positive result in your body for up to 2 hours based on Most of the recent research. Hey, love me now, hate me later, or whatever. We're gonna do just that kick. Go! 10, 9, 8, 7, 6, got it, 5, 4, 3, 2, 1. Nice. Hip circles again. Ah, these muscles and these muscles always love a little rotation. Awesome. Now you're gonna take your knee up and out, up and out, up and out. I love to incorporate range of motion into what we're doing. I love to incorporate the ideas of what I'm teaching. I'm a teacher foremost. I am a coach, life coach, success coach, brain coach, but teaching is my coaching as well. All right, now go ahead and put your right leg forward. We're going to start with a combination, slightly different. We're going to do an elbow to the front and that palm strike. Elbow, palm, elbow, palm. And I like this because you're rotating your waist. I love elbows. They come from martial art— well, there are a lot of martial arts that have elbows, but primarily training for me, elbows and knees were a huge part of Krav Maga. And so fit. And if you think about, they're very close contact. You've got to be really close to somebody to be able to get that elbow out there. 3, 2, and last one. Nice. Switch to the other side. Elbow, palm strike. And on any of these striking moves that you're doing going forward, do not hyperextend. You extend With maybe a 5% bend in your arm. It's hard to see me from that angle. So even when I extend, I'm not hyperextending. I'm leaving a little so that my joint is not stopping my motion. My muscles are. 4, 3, 2, and 1. Nice. All right, we're gonna do something with a back kick. So back kick, you can pick up your foot, extend your heel, Bring your knee back. Let me try it from the side. Up, extend, knee down. You're using this nice muscle here. So you're going to do a knee on one side, back kick on the other. Knee, back. It's kind of like a rocking horse. So I'm bringing my knee up, setting it underneath me, kicking to the back.
Good.
Try and keep your head up.
Nice.
I have to tell you, legs and leg work are some of the most important big muscles you want to move for longevity, to be able to be healthy, to be able to be strong in your life. Switch. Knee, back, knee, back. And that kick, you're just extending back behind you. Good. And if you've got a bag and you can do these exercises on a bag, You can always shoot a look over your shoulder. Whenever I do a back kick, I make sure there's no one back behind me. 7, 6, 5, 4, 3, 2, 1. You did it! So check in, see how you feel. I end everything with a second of gratitude. Thank you for another day to make a difference, and thank you for showing up. Enjoy your day.
