NOTE: All workouts should be done after a proper warm-up.

BASIC ENDURANCE WORKOUT : MFC
MFC - My Friend Carolyn

50 Body Weight Squats
40 One arm pull dows, 20 per arm
30 Lying Back Rotations or Standing Rotations
20 Over Head Press

Repeat twice. If you can do more, then the answer is three rounds - again time yourself.

Notes: Body weight squats means just your body (not that you are squating with BW added). On the Rotations, each side counts as 1 and should be done with weight in hands; a medball, kettle bells, or dumbbells will work.

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Not sure how to do one of the exercises? Click on Exercise Descriptions for photos and more info.


Elizabeth demonstrating standing rotations with added weight, Kettle Bells in her hands.

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