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Sister Strength: Maria Clara and Carolina Salgado’s N+TC Beach Ready Workout

In beach volleyball, chemistry is paramount. Teammates must work in harmony and trust one another to always be in the right spot at the right time.  

Chemistry is also important in training. Having a partner there for motivation and encouragement can help push an athlete to reach her potential.

Sisters Maria Clara and Carolina Salgado rely on their natural-born chemistry to excel on the sand and in the gym. Beginning in June, the Brazilian beach volleyball professionals will showcase their teamwork in their Nike+ Training Club Beach Ready Workout.

“We try to push each other a lot in our training,” says Maria Clara. “Sometimes when we’re running, Carol is out in front and I’m trying to catch her. We have fun, but at the same time the friendly competition makes us better.” 

The 15-minute gym workout consists of five drills, including overhead triceps extensions, Russian Twist ball tosses and single leg deadlifts. With the Salgado sisters leading the way, users will work to build strength in their arms, legs and core. 

“Beach volleyball is a long season, so keeping up our conditioning is critical,” says Carolina. “We focus on strength exercises to keep our legs powerful and our upper bodies strong.”

The Beach Ready Workout will be available on the N+TC App beginning June 3. Users will also be able to shop their training look, which includes the Nike Free TR Fit 4 Breathe, on

About Maria Clara and Carolina Salgado

Sisters Maria Clara and Carolina Salgado have been teaming up professionally on the beach volleyball courts for more than a decade. Since the start of the 2013 season, the duo has nine top-five finishes in 16 starts, including a victory in Moscow.

“By being sisters, I think we have that much more trust in each other,” Maria Clara says. “You know if she’s trying to push me, it’s because she wants the best for the team.”

Natives of Rio de Janeiro, the sisters are part of a proud volleyball family. Their mother serves as their coach and their brother has competed professionally. This familial bond extends off the court as well.

“I don’t get tired of Carol, which is a bit strange,” Maria Clara laughs. “Most of the teams, when they have time off, they’re like, ‘I don’t want to see this person anymore.’ But not us. We’ll often spend holidays and Sundays together and even hang out after our training is done for the day.”

About Nike Training Club

Nike Training Club is a global fitness community of girls driven by self-expression in movement and training. It embodies Nike’s commitment to inspire and enable female athletes through its products, services and experiences. 

The N+TC App is the digital heartbeat of the club, uniting its members no matter where they train. The full-body training app caters to every level of fitness. Athletes can choose four-week programs or one-off workouts in order to chase their goals of getting lean, toned or strong. 

The N+TC App features more than 115 workouts and is free to download on iOS and Android in English, Chinese, Japanese, Russian, French, German, Spanish and Italian-language versions. For more information, visit