In this 6‑minute, instructor‑led YouTube video, Theresa Byrne guides viewers through a complete, low‑impact movement routine that can be done anywhere. The session begins with shoulder and arm rotations, progresses to hip circles and knee‑to‑side extensions, then moves into a series of cross‑body punches designed to engage both brain hemispheres. It continues with light squats combined with uppercuts, fast core‑twisting punches, elbow hooks, back‑fist strikes, and finishes with alternating squat‑kick combos and a brief cooldown breath. Throughout, the instructor offers encouraging cues, reminds participants to stay within their range of motion, and frames the workout as a way to release stress, anxiety, and worry while promoting body awareness.
Chapters
Hi! Thank you for joining me for a little bit of movement in your day. So we're gonna start with a couple of very simple moves, and I just want you to think about rotating your shoulders back. Single, single, and double. Single, single, and double. Nice! Now you're gonna take your arms back. Singles. Good. And doubles. If you've got the room for it and you want to extend your arms, your shoulders feel warm enough, that's great. All right, now take it forward. Single and double. Good. Single and double. Good. Now extend. Extend. Oh, nice. Nicely done. You're going to cross your arms in front. If you want to, you can clap them back behind. Entirely up to you. Excellent. Now shake out those arms. Up and down. Nice. Now we're going to reach back behind us. You're going to rotate your hips. Reach, reach, reach, reach, reach, reach. 2 hardest things to warm up, your brain and your back. So we're working on your back. Nice. 3, 2, and 1. Excellent. We're gonna take a hip out, out, out. So you're gonna pick up your knee and extend that knee to the side. I want you stupid. Good, now we're gonna go the opposite direction. You're gonna take your hip from the outside to the inside. Nice, oh yeah, feeling it. Awesome, light hip circles. 5, 4, 3, 2, 2, and switch directions. Oh yeah! All right, now wherever you are, see if you can put your feet shoulder-width apart, hands come up into a guarding stance, we're just gonna lightly punch across our body. So you're aiming for your opposite shoulder, you want to cross the midline, so you're working your left brain and your right brain, brain, brain. Brain, all the brains. Good, take it up high and extend that arm, and you want to make sure that you don't hyperextend your arm, just nice and light, thinking about it coming from your shoulder and your hips. 4 more, 3, 2, and 1. Good, take it low. Boom, boom, boom. Good. Stretch that body. 4 more. 3, 2, 1. Good. Now you're gonna take a light squat, and you're gonna come up one side and then the other. And we're gonna add up, up, up. Up, up, up, up, up, up, uppercuts. 3, 2, 1. Get a little ab work in, we're gonna take these fast. So you're gonna cross into the midline of your body, rotating your hips, rotating your waist. Good, 8, 7, 6, 5, 4, 4, 3, 2, and 1. If you've done these videos with me, you know that I love elbows, so we're gonna go elbow, elbow, elbow, elbow, elbow, elbow, elbow. And this looks an awful lot like a hook punch. So hook punch, you're hitting someone in the face, Or you can do a body hook, body hook, body hook, elbow. Same kind of distinction, up to the head. You could probably do a low elbow, that would be weird. I would do a— 3, 2, 1, good. My last favorite punch, back fist. How can I have a favorite? It's like having a favorite child, I like them all. 4 more, 3, 2. You're hitting with the back of your fist. And 1. Now you're gonna take it high and low, high and low. Up and squat, up and squat, up and squat. Good. Now we're gonna take it fast. Hold that squat down. 8, 7, 6, 5, 4, 3, 2, 1. Other side. Up, down, up, down, up, Down, up, down. 4 more, 3, 2, 1. Take it up and down, hold that squat. 8 more, 7, 6, 5, 4, 3, 2, 1. Good. Last thing I'm gonna have you do with your lower body is you're gonna do a little squat, And a light front kick. So when you do your light front kick, you're just picking up your knee and extending, and extending. So light squat, kick, light squat, kick, light squat, kick, light squat, kick, light squat, kick, light squat. Do it! 8, 7, 6, 5, 4, 3, 2, 2, and last one. Nice! Shake it all out. Congratulate yourself for moving some of that stress, some of that anxiety, some of that worry through your body. Take a nice deep breath in, and thank you for letting me be your teacher today.
