Back to the Core as the name suggests is a workout that really works your back and your core muscles. I tried this workout a couple a few days back and really felt it in my back and abs. It is a mix of core training, plus some pulling exercises and the traditional abs stuff. Here is what you do.
Start off with a 5 minute warm up
Stretch your back and start with the following.
15 Single Arm Rows (Left Arm)
30 seconds Plank and Up
15 Single Arm Rows (Right Arm)
Repeat 5 times
20 Dumbbell Double Arm Rows
60 Criss Crosses in 30 seconds
Repeat 5 times
20 Supermans
20 Double Straight Leg Crunches
Repeat 5 times
Try not to rest between any exercise, but if you must, try to keep it under 20 seconds.
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