The Minimalist
CQ Performance
This 10 week program is made for you to make progress, build muscle, strength and loose weight all from home with very minimal equipment.
Join Christian as he guides you through each workout instructing you how to perform each movement to perfection.
Prep
A
Full Body Warm-Up
6 Minute Warm-Up: Deep Lunge w. Rotation (R): 30s Deep Lunge w. Rotation (L): 30s Pigeon (R): 30s Pigeon (L): 30s Catcow: 30s Doorway Chest Stretch: 30s Cossack Squats: 30s Band Dislocations: 30s Glute Bridge: 30s Band Pull Aparts: 30s Jumping Jacks: 30s Alternating Windmills: 30s
Block 1
B
3 Sets Body Weight Squats: 10 reps Push-Ups: 10-12 reps (Modification: Elevated Push-Ups) Band Front Raises: 12-15 reps 30-45s min rest between sets
Block 2
C
3 sets Alternating Reverse Lunges: 8 reps ea. Band OH Press: 10-12 reps Tricep Pull Apart: 12-15 reps 30-45s rest between sets
Block 3: AMRAP
D
As many rounds as possible in 6 minutes 10 reps ea. Jump Squats Band Chest Press (Progression: Band Resisted Push-Ups - Check Videos) Band Overhead Sit Up
Prep
A
Full Body Warm-Up
6 Minute Warm-Up: Deep Lunge w. Rotation (R): 30s Deep Lunge w. Rotation (L): 30s Pigeon (R): 30s Pigeon (L): 30s Catcow: 30s Doorway Chest Stretch: 30s Cossack Squats: 30s Band Dislocations: 30s Glute Bridge: 30s Band Pull Aparts: 30s Jumping Jacks: 30s Alternating Windmills: 30s
Block 1
B
3 rounds Single Leg Hip Thrust (R): 15 reps Single Leg Hip Thrust (L) : 15 reps Band Pull Apart: 20 reps 30-45s rest between sets
Block 2
C
3 rounds Seated Band Row: 15-20 reps V-up: 12-15 reps (Modification: Lower Case V-Up *Shown in video* 30-45s rest between sets
Block 3
D
4 sets Band RDL: 12 reps Band Front Squat: 12 reps 30s rest between sets
Christian Quidang
Christian has been in the industry for 5 years helping people achieve their goals, build better habits and change their lifestyles to help them feel physically, mentally and emotionally their absolute best. Christian cares not only for the physical change, he wants you to succeed in every aspect of training whether that be gaining strength, losing weight or boosting your own self confidence.
My goal at the end of these 10 weeks is for you to not only lose that weight, increase strength, or build muscle. I want you to come out having learned something and having increased confidence in yourself
Get The Minimalist
Nico
Client
Verified Athlete"Christian is an awesome coach and teacher. I started training with Christian over a year ago, and came to him as a skinny boy with little confidence. Now with over 14lbs of lean muscle gained, it’s safe to say Christian’s plan and persistence to reach my goals were effective."
Bruno
Client
Verified Athlete"Christian is a solid 10 out of 10! His workouts are always challenging and never boring keeping things fun. He goes above and beyond to make sure your movements are safe yet highly effective! My mood, energy level, productivity, and overall self esteem have improved already beyond measure!"