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The Upper-Body Blitz Routine

Six minutes is enough time to break a sweat and tax your entire upper body.

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  • 6-18 min.

  • 7

  • Yes

Renegade Row
Edgar Artiga
Renegade Row
Edgar Artiga

Yes, you do have time to train. No matter how much time you have, it’s enough. There are 86,400 seconds in a day, and right here, right now, we’re telling you that you need only 360 seconds to jack up your heart rate, burn calories, and build new muscle—hence the name, M&F 360.

The following workout will do all the above in just six minutes, as performing each exercise for 60 seconds (or less) will severely test your stamina and muscular endurance. It may not sound like a long time, but trust us: You’ll be toast by the end. However, if you have more time on your hands or feel like pushing yourself, add one to two more rounds to turn it into a 12- or 18-minute workout.

Form check

  • One-arm DB row: Place one knee on a bench, supporting yourself with the same-side arm, and row a dumbbell up to your chest.
  • Renegade row: As you row the weight up, fight your body’s natural tendency to rotate to one side.
  • Burpee w/ pushup: Complete a full pushup after each burpee—even when you’re feeling exhausted.

Routine

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'M&F' 360: Upper-Body Blitz

No matter how much time you have, it’s enough.

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

General Pushup

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
--
Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
--
Exercise 4 of 7

Plank Pikes

Equipment
No Equipment
Sets
1
Reps
60 sec.
Rest
--
Exercise 5 of 7

One-arm Dumbbell Row

Equipment
Dumbbells
Sets
1
Reps
60 sec.
Rest
--
Exercise 7 of 7

Renegade Row

Equipment
Dumbbells
Sets
1
Reps
30 sec.
Rest
60 sec.
*If you opt for another round, adhere to the listed rest time. If not, then you’re done.
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