Another intense workout with a mix of: barbell, dumbbell, bodyweight and bands. Banded bird dogs then side steps for a jolt of a warmup! These are sure to get your blood flowing! In the barbell rows, we want to use our upper back rather than our hips to do the heavy lifting. If you find you're having trouble maintaining your torso position horizontal or close to it, you are using too heavy a weight. Don't hold your breath in the mountain climbers; inhale and exhale as you switch legs.