Warrior Flow: Ignite Your Inner Fire! 🔥💪

Hi! Hey, Master T here. I'm just organizing my mat. If you've got space and you want to work out, I highly recommend getting a mat or getting some kind of place that when you set it up, your body knows, your brain knows, oh, this is my place, this is my workout place, this is my movement place, this is my training space. So whatever that looks like for you, I'm gonna turn up the music a little bit, and if you're ready to do some moving, let's do it. So let's start with just our That's what this looks like to me. And then go a little bit bigger. Nice bent elbows. If you don't have shoulder issues, go big or go home. And then I want you to do singles. Good. Relaxing and releasing, moving that energy through your body so that you can be the best part of yourself today. Good. And now bringing it forward. It looks really weird. You don't think about how often your elbows work until you have sore elbows. And then a little bit bigger with your circles. I'll try to remember to do a great stretch if you're a big typer or driver. And big arms. Nice. Cross in front, open behind. And we're gonna do a little martial arts warm-up as well. So I have been a master instructor in Fitness and kickboxing martial arts for many years, and I love teaching this because it's really all about getting us in that best part of ourselves. Arms up and down. Good. And if you want to do single, you can do single, or you can do double. Check into your body. What feels right? What do you want to do for you today? What's going to help you be your best self? 2 and 1. Nice. Hands on your hips. You're going to do a 4-direction rotation. Forward, side, back, side. Forward, side, back, side. And we're still warming up, so you don't have to go into the limbo position in the back. And switch directions. Forward, side, back, side. Forward, side, back, side. Couple more. And And good. Let's do hip rotations. If you've done these workouts with me, these warm-ups with me, you know I love hip rotations. They're so good. Switch directions. So much of the parts of our body that get stuck feeling or that, um, end up aching, we can do simple range of motion exercises. Push on the side. To alleviate some of that stress or some of that misalignment. And you don't really think about it until something starts hurting and you're like, oh wait, hey, that hurts. Good thing to notice. All right, we are going to do a little front kick. I want you just to pick up your foot and extend. So you're picking up your knee and then extending. So this is also balance work. You can go quickly or you can go slowly with concentration. Nice. And if you want to work on your quads more, Point your toe. In martial arts, we teach people to kick with the ball of their foot, but that's kind of the, uh, pro version. It's not easy. 3, 2, 1. Nice. Now we're gonna go side. You're gonna pick up your foot, extend just to the side. When I teach self-defense classes— keep these low— I explain that it takes 12 pounds of pressure to buckle someone's knee. So if someone were encroaching on your territory or coming at you, you could use this move as a sidekick, just on a knee, and ruin their whole day. 3, 2, 1. Nice. Now we're going to take that hip, and I want you to bring it forward, make a circle, working those joints. Hip circle. A couple more. Good. Now, uh, the last warm-up exercise I want you to do, you're going to come up and down, up and down, up on the balls of your feet and down. Up, up, up, up, up, up. Nice. All right, here's what I'm going to have you do, a combination. So this combination has 3 punches with 1 arm and then a cross. So start with your right leg in front, cross your body with a jab, open, forward, cross. So it's 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. Nice. Let yourself get into it. Work the shoulder. Our shoulders are actually made up of a few different muscle groups, but 3 in particular. And when you can use all aspects of the shoulder muscles, you can actually start to alleviate some of the perceived weakness or the weakness in parts of it. So you can take this 3— 1, 2, 3— fast, or you can go 1, 2, 3. 1, 2, 3. 3. 1, 2, 3. Knowing that you're working that shoulder, giving it some love. Good. Last one. 1, 2, 3, cross. And switch your lead. 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. 1, 2, 3, cross. And speed it up to your level of comfort. I tend to take things really quickly. That's just how my muscle twitch, my fast action muscle twitch fibers like to go. But endurance or slow twitch, also really good for us. And martial arts works on both, all kinds of muscle fibers. Off the lines, Endurance. Good. Keep that punching. A few more. Nice. Good. Giving that shoulder some love before we move into the next version. Last one. Awesome. So we're going to do something called a back kick. And just like it sounds, you're going to kick to the back. I'll show you from the side. You're going to pick up your foot, extend. So you're going to pick up and extend from your knee. And that's what the back kick looks like. The only difference is we're going to add a front leg knee to help you with your balance. So knee, back kick, knee, kick, knee, kick. Same side, stay on the same side for right now. So you're going to pick up that front knee, back kick, front knee, back kick, front knee, back kick. And again, nice and slow if you want to. Knee, kick. Working the muscles. The gluteus maximus, gluteus minimus, gluteus awesomest. Good. Knee, kick. Knee, kick. And it's that extension that gives it the power. 4, 3, 2, 1. Nice. We're gonna switch to the other side. So other leg knee, other leg does your back kick. You don't have to go high with that back kick. Make sure that you set your knee underneath you after each kick. Kick, knee, kick, knee, kick. Good. I'm kind of rotating the angles I'm showing you so you can see what it looks like. Knee, back, knee, back. Good. Now, if I was teaching you in studio, I would be able to tell you, you don't want to just lift your leg, but you want to extend it. 2 and 1. Nice. Shake it out. So some of you are like, Master T, that was great, I want more. Here's your option. Go back to the first leg. Front kick, back kick. Front, back, front, back, front, back, front, back, front, back, front, back. Nice, keep it up. Breathe it in and keep it low. Keep it to your own rhythm. These kicks are so good for our bodies. All of these moves good for our bodies. Good, about 10 more seconds. Kick. Kick. And you can go as fast or as gently as you want. And switch, other leg. Kick, back, kick, back, kick, back. Whoops, I kicked my thing. Back, kick, back, kick, back, kick, back. Good, keep it up, 15 more seconds. Whatever speed feels right for you. You never have to go anyone else's speed other than your own. 4, 3, 2, 1. Nice. Good. Shake it out. So I said I was going to show you an exercise if you're— or stretch if you're a typer. So if you get sore wrists from typing, bring your arm in front and pull your fingers back. The extended version, the next level, is pull your first 2 fingers back. You'll feel it stretch all up and down here, and it's really good for your retinaculum, the thing that can cause carpal tunnel. Switch sides. Extend that arm, and then if you feel like you want a little bit more stretch, grab those first 2 knuckles— or first 2 fingers. I do love this stretch. Nice. And the way that I end all of my work, this is a second of gratitude. So I'm grateful for you. Thank you for letting me be your teacher this morning, this afternoon, this day. And may you share the wisdom and the light that you are with the rest of the world. Thank you.