This back attack workout will strengthen your entire backside and core without using the same old rows and crunches you may be used to.

Both row variations build your lats with constant time under tension, says Andy Speer, creator of The Anarchy Abs Workout from Men's Health. In particular, incorporating the bird dog with a row significantly increases the demands on core stability.

"The rocket man RDL and wide grip plank train your lats to help stabilize your truck. This is a crucial element of strength performance often overlooked," Speer says.

Typical moves like crunches and sit-ups only focus on flexion and miss many aspects of building core strength and stability. This mix of unconventional but effective moves will strengthen your abs and back from all angles with anti-extension, anti-rotation, and anti-flexion moves, Speer adds.

Directions: Perform the exercises below in the order listed.

1a. Dumbbell rocket man RDL

1b. Dumbbell bird dog row, right

1c. Dumbbell bird dog row, left

1d. Dumbbell seesaw row

1e. Wide-grip plank

Perform each move for 40 seconds, rest for 20 seconds. That's 1 round. Repeat for 3 to 5 rounds.