The 20-minute workout is for other people—people who want to spend as little time as possible in the gym. For the true M&Fer, however, the challenge is not spending the entire day in the gym, responsibilities be damned. But even the best of us can find time in short supply.
The muscle-up—a pullup/dip combo that finishes with your whole torso above the bar—can serve as an all-in-one exercise for days when you’ve got only a few minutes but still want to blast your upper body. Your lats, rhom- boids, biceps, triceps, and shoulders all get a tremendous workout.