Chandra Cardelli

Sexy summer superset pt. 3 is here. 🔥

Now you’ve got three supersets to take with you to your next workout. And BTW, you don’t need a gym for these… so no excuses. 😉

Let’s fire up the deep core, pelvic floor, upper body and posterior chain all at once.

Keep your movements slow, controlled and intentional, and don’t forget to use your breath.

Quality reps always win. 💯

Save this one for later and tag your workout bestie. ☀️

We all want toned arms, a strong core and great posture for summer, right? ☀️

And here in Miami, summer is basically year-round, which means eating well, getting quality sleep and moving your body consistently.

And if you’re not in Miami, the same goes for you. Summer bodies are built all year long. 💪🏽

This superset is tough and if you know me, you know I love a challenge! This renegade row defines the back and builds anti-rotation core control, while the plank variation reinforces shoulder strength, deep core engagement and total-body tension. 🙌🏽

Remember: your core is so much more than your six-pack abs. It’s the foundation that helps you move efficiently, maintain good posture and create strength from the inside out. 💯

Let’s get going. One workout at a time.

Your next upper-body workout is waiting. 👙

Ladies, we all want a sexy back and with summer nearly here, these two are a must. ☀️💪🏽

I often superset these exercises to improve mobility, posture, breathing mechanics, core engagement and pelvic floor awareness. They all work together. 👌🏽

Training the posterior chain alongside the deep core teaches your body how to stabilize, support and move with more control instead of compensation.

Functional movement > just going through the motions. 💯

Add these into your routine this week. Rinse and repeat. Feel the difference. 🤍

Training your core should be just as important as your upper body and lower body workouts. Give yourself 10 minutes pre or post workout and watch how things start to change. ✨

Bonus: adding the Pilates ball between the legs lights up the deep core, pelvic floor and inner thighs while also challenging shoulder stability, coordination and control. I’m talking physical and mental control lol. Your body does what you tell it to do. 💯

Enjoy the process. 🤍

3 sets
10-12 reps

Share this with your bestie

When we think of the core, we automatically think flat stomachs and six-pack abs.

We’re changing that narrative with moves like this. ✨

I love exercises that challenge stability, coordination, breath control, posture and deep core engagement all at once.

And because this movement requires breath control and core pressure management, it can also be incredible for:
🌸 postpartum training
🌸 pelvic floor awareness
🌸 improving deep core coordination
🌸 building functional strength for everyday movement

This is a must. Add it to your workout today ladies! You can do this too. 😉💪🏽

Strong from the inside out. 💛

We’ve been focusing on our deep core and pelvic floor this week, and by now you understand this isn’t surface-level training 😅

This is where we start to incorporate more unorthodox movements that require control, stability, and full-body awareness.

We’re not rushing through reps.
You move with the breath.

How? ⬇️
Exhale, stretch the band, push the floor away with both hands, keep your back flat, and your core engaged. Inhale back to start.

🧠 Think of these three exercises as your go-to trio:
1️⃣ to activate
2️⃣ to connect
3️⃣ to control

Save this and try all three.
Consistency is key 🔑✨

What a day.

Our first HYROX together, done. 💯
Her first. His second.

We went in with a plan, how we’d split the work, the reps, the meters, and still had to adjust in real time.

A combination of running, strength, and conditioning that tested us in every way and revealed exactly what we’re capable of.

For Mixed Doubles, women use the same weights as men 👀 which is not exactly a light ask… literally.

This is how it went:

1km run
1000m SkiErg

1km run
Sled push: 225 lbs (50m)

1km run
Sled pull: 227 lbs (50m)

1km run
80m burpee broad jumps

1km run
1000m row

1km run
Farmer’s carry: 53 lbs each hand (200m)

1km run
Sandbag lunges: 45 lbs (100m)

1km run
100 wall balls: 14 lbs

And just like that… done. 🥵

Mentally, you have to stay locked in.
Every rep. Every station. Every breath.

Be honest… would you sign up for this? 😅