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Battle ropes are an excellent finisher after a complete back workout. Here are Mike and Ross, who've just done four sets of each of seven different back exercises, finishing their session with some battle ropes, for conditioning and calorie-burning. For a complete finisher, try two different moves on the ropes in short bursts - the alternating, and the synchronised, to work core, shoulders, arms and back.

Windmill leg raises, knee raises and weighted Russian twists are the three short sharp exercises for Ross Dickerson's first Abs Circuit with Mike Thurston. Each exercise is done to failure, and repeated three times after a short rest.
Both Mike and Ross are PTs and online transformation coaches.
Ross at
http://www.dickersonross.com/
Mike at
http://auroraathletic.com/
You can follow them both on Facebook and Instagram

WBFF Pro Fitness Model Ross Dickerson teams up with Muscle Model Mike Thurston for a complete back workout, focussing on width with a series of pull up variations, and thickness with rows, rows and more rows.
Back is a complex series of muscles, each of which need special attention. In general, pull ups add width, while rows add thickness. In Part One, we see both, while Part Two goes into even more depth for more and more rows.

More from Mike:
FB MikeThurstonOfficial; IG @MikeThurston; and on the Aurora Athletic YouTube channel. www.AuroraAthletic.com

More from Ross:
FB RossDickerson; IG @DickersonRoss; www.DickersonRoss.com