CQ- Body weight workout with cardio

CQ

+Bench press challenge+

1-mile run

30 push ups regular

30 jumping jacks

30 sit ups-fingers interlocked

30 wide arm push ups

30 squat jumps

*30 flutter kicks*

30 close hand push ups

30 squat thrusts

*30 supine bicycles*

30 pull ups

1-mile run

A gym or training studio is needed for the CQ workout, unless you have pull ups bars in your doorway and a bench in your basement.

+ denotes 45lbs for females, 95lbs for males; press as many repetitions as you can before racking the weight. Once you rack, you're done.

*use 4-count when counting repetitions; total =120 reps