The Minimalist

CQ Performance

Coach
Christian Quidang

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.

benefit-image-0
Better With Less
In this program, there is no need for a gym membership or having to buy hundreds of pieces of equipment. This program is designed for you to be able to complete with 2-3 pieces of equipment at most. Christian will show you how much progress can be made with just simple tools.
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 2 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Dumbbells
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Full Body Push

Prep

A

Minimal Warm-Up

Hip Flexor Stretch: 30s ea. Lateral Leg Stretch w/ Rotations: 10 reps ea. 90/90 Hip Stretch: 30s ea. Cat Cow: 6 reps Childs Pose: 30s Door Way Chest Stretch: 30s Deadbug: 16 reps Bird Dog: 16 reps

B1

DB Front Rack Squats

3 x 10

B2

Single DB Jump Squat

3 x 10

B3

DB Hip Bridge Floor Press

3 x 10

B4

DB Skull Crushers

3 x 10

C1

Half-Kneeling DB Shoulder Press

3 x 10

C2

DB Reverse Lunge

3 x 8

Tuesday
Full Body Pull

Prep

A

Minimal Warm-Up

Hip Flexor Stretch: 30s ea. Lateral Leg Stretch w/ Rotations: 10 reps ea. 90/90 Hip Stretch: 30s ea. Cat Cow: 6 reps Childs Pose: 30s Door Way Chest Stretch: 30s Deadbug: 16 reps Bird Dog: 16 reps

B1

DB RDL

3 x 10

B2

DB Hammer Curl

3 x 10

B3

Split Stance DB Row

3 x 10

C1

DB Hip Thrust

3 x 15

C2

DB Bent Over Row

3 x 8

C3

Plank Pull Through

3 x 12

C4

DB Overhead Sit Ups

3 x 12

Coach
coach-avatar 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.

closer-image-1
closer-image-2
Change How You Look and Feel

My goal at the end of these 6 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
closer-image-3
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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!"

The Minimalist