30 Days Out: Craig Capurso's Extreme Cut Trainer Day 11

Walk into the gym with purpose, because after today's legs and cardio workout, you'll probably be crawling out. Hit it hard, hit it fast, and reap the rewards!

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Current Weight Day 11: 226.8 Pounds

The great thing about this program is that you can see your body changing almost every day. If you have some stubborn areas that seem to hold onto fat, remember that consistent good nutrition, augmented by a solid exercise program, is really the only thing that works. You can't crunch or supplement stubborn belly fat away. Stick to the prescribed training and nutrition plan, hit your workouts with maximum intensity, and I guarantee you'll create the changes you crave.

It's leg day again, which means you need to turn up the heat before you walk into the gym. The front squats are going to be particularly hard, so just get after them and tough it out. You don't have to go through too many of these leg workouts, so give it all you have.

In the video today, you'll get to see a little more of NYC and why I love living here so much!

30 days out Day 11
Watch The Video - 6:29

Exercise Tip Glute bridge

Training your butt has more important benefits than looking good. Your glutes are the horsepower behind most compound movements, sprints, and athletic movements. The stronger your butt is, the stronger your body is.

I like to elevate my feet instead of my upper back on this movement so I can get a bigger range of motion. Push through your hamstring and your glutes to fire your hips up. Once you hit the top of the exercise, pause for a second or two and squeeze. This movement is going to make your glute-ham tie-in look much better.

Success Tip Protein

You probably already know that your muscles need protein in order to grow. What you may not know is that protein is also crucial for maintaining muscle mass. Because this is an extreme cut trainer, we have to work really hard to preserve the lean muscle mass we have. That's why we eat so much protein.

I like chicken, tilapia, salmon, beef, and egg whites for my protein sources, but you don't always have to get your protein from an animal. You can also use pea protein and soy protein to get those important amino acids into your muscles. Even if you're a vegetarian, you can still grow and maintain muscle mass!

Day 11: Legs

Leg Extensions

1 set of 30 ascending reps per arm
Leg Extensions Leg Extensions


Leg Press

10 sets of 3 reps, 30 seconds rest between sets
Leg Press Leg Press


Front Squat

6 sets of 5 reps, 30 seconds rest between sets
Front Squat Front Squat


Glute Bridge with Pause

5 sets of 6 reps, 30 seconds rest between sets
Glute Bridge with Pause Glute Bridge with Pause


Dumbbell Lunge

3 sets of 10 reps, 30 seconds rest between sets
Dumbbell Lunge Dumbbell Lunge


Glute Ham Raise

2 sets of 15 reps, 30 seconds rest between sets
Glute Ham Raise Glute Ham Raise


  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 25 minutes
Tabata cardio options
Tier 1
  • Treadmill sprint
  • Jump rope
  • Speed row
  • Kettlebell swing
Tier 2
  • High knees
  • Side-to-side shuffle
  • Shuttle run
  • Jump lunge
Steady-State Cardio Options
  • Incline treadmill walk
  • Stair mill
  • Elliptical
  • ARC trainer
  • Low-intensity jog
  • Stationary bike
  • Low-intensity row
  • Swimming

Get the best results from 30 Days Out with this essential cutting combo!* Go Now!

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