Carolina Lopez-TejeroFounder, Swan by Carolina · Founder of Swan by Carolina

Full Body Swan workout in 7 minutes

14 Dec 2024 · 7 min

Watch on YouTube

7:07

This seven‑minute guided mat workout, led by two instructors, walks participants through a full‑body routine called the “Swan” sequence. The session begins with optional ankle‑weight use and a supine start, emphasizing a glued lumbar spine and controlled breathing. It progresses through a bridge series that activates the glutes, alternating leg lifts, and a flow of movements. Participants then move to side‑lying leg lifts that target the hips, adductors, and core, with cues to keep the torso off the shoulders and maintain spinal alignment. The routine includes knee‑in and extension drills while on the hands, further engaging the abdominal muscles. Throughout, the instructors stress slow, controlled motion, breath coordination, and muscle engagement, culminating in a final slide and encouraging finish. The workout targets core stability, glute strength, hip adductors, and overall body coordination, suitable for body‑weight or light‑weight resistance.

Chapters

Good morning everyone. Today we're gonna be moving on the mat. I'm gonna place my ankle weights and you're welcome to just move with your own body weight, but for those of you who want to add extra spice, add 2 ankle weights. We're gonna start on our backs and we're gonna bring our knees in.
Belly towards spine.
You're not leaving any space here, so glue your lumbar spine on the floor. We're going to progress with it. Are you ready?
Good.
Now onto your hands, lift on bridge, squeeze your glutes. 1, 2, back. Now alternate, left first, right first. Now we're going to make it flow.
Hop, hop. I know that we can go higher if we keep our faith, if we keep our faith.
And breathe. You've got this. Onto your side. You bring that leg up and down, up and down. It's your left that's coming up.
Good. Up you go.
Bring that hip up.
Still lifting that left.
Bring that knee In and up. In and up. Use these muscles here.
Lift, squeeze.
Come up to your right hand, bring that knee in and extend your right out. Left in and extend. And you're working on your core. We're doing abdominal work here, and you're working on those adductors.
In. Bringing your glutes towards the floor, picking yourself right up, sliding that leg in front of you. Good.
Change to your other side. Knees in, knees in. But this time we're gonna try and lengthen a bit more. Just make sure curving your spine, gluing it to the floor. Place your legs, squeeze and lift your leg up to the sky. Land, lift, and that left up. Slow and controlled. Lift, stay off your shoulders.
Long, long, long.
Lift and squeeze. Onto your left hip, and you're going to rise that right up to the sky and lift that knee Knee faces you, lift. Still torso stay off your shoulder. You're not here, you're up here. Imagine you're in between two walls, so you're using those abs to stay here in this position.
Knee in and out.
Use these muscles to lift. Abs are working hard. You can do option B and stay here.
Behind you.
Bring that knee in and slide. We're almost done.
Slide. Me too. Me too.
You did it.