This is a great one if you really want to burn some serious calories! We are mixing barbells, dumbbells, bands, and body weight for a non-stop progression of moves to work all your major muscle groups while working up a serious sweat! On the one-arm rows, make sure your back is straight and that you pull straight up, to the side of your chest. The front shoulder raises are great for the delts, with secondary work for the chest, but it's crucial that you avoid rocking your body or using momentum, rather than your shoulders, to raise the weight. Focus on your form and avoid letting your knees cave in on the banded squat jumps.