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

Sample Chair Fusion Swan by Carolina

12 Mar 2025 · 9 min

Watch on YouTube

9:22

This YouTube fitness instructional video presents a chair‑based workout led by two speakers who guide the participant through a series of movements designed to activate the glutes, strengthen the core, and improve lower‑body mobility. The routine includes glute squeezes, courtesy lunges, alternating sit‑to‑stand slides, plank transitions, leg kicks, fire‑hydrant lifts, and toe‑off sequences, all performed while maintaining a neutral spine and engaged core. Throughout the session the instructors provide continuous form cues—such as keeping the belly toward the spine, avoiding knee collapse, and maintaining a straight torso—to ensure safe execution. The dialogue is repetitive and supportive, reinforcing each step as the participant progresses through the flow, culminating in a combined sequence that integrates all previously taught elements.

Chapters

Curl up your right behind you. Squeeze your glutes.
Don't lift it up with your lumbar spine, so squeeze to wherever you can feel your glutes active and then drop down.
Good.
Slide and extend behind. Tap.
Courtesy lunge. Good.
Open up, sit on the chair. Slide your right towards your left, bring your left behind. Back to sitting, hovered hips back and extend. It's the same alternating legs. One last one towards your left and another one towards your right. Extend, cross right over left, sit, plank, sit. Belly towards spine, strong core.
Good.
Stay here. Tap with your right, left kicks in front, and hop to plank. Use your right hand to place it onto the top of your chair. Good. Stay here. Lift that— the right leg. Bring your knee in. Towards your chest, back, and kick. Without bending your spine, straight torso while shifting that leg forward. Good. Tippy toes. Right in front of left, forward fold. Kick your left behind, back to tippy toes, forward fold, and kick.
Go.
And now all in one flow.
Lift those heels off the floor.
Good. Stay here. Tap on your chair with your right hand. Lift your right leg to the side and fire hydrant, 90-degree angle. And bring that knee slightly in while it's up, up.
Squeeze, little contraction.
Good. Sit. Right goes up. Sit on your chair once again and bring your body forward. Back again, find your chair. Belly towards spine.
Good.
Stay here.
Up and down, up and down.
Shift your weight towards your heels activating your glute. Don't let your knees collapse. Good.
Pick it up, bring your chair towards the other side.