30 Days Out: Craig Capurso's Extreme Cut Trainer Day 18

Leg day! Today is the perfect chance for you to sweat and shred in the gym. You're only 12 days out from your finish date. Keep pushing.

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Current Weight Day 18: 221.2 Pounds

Welcome back to the body shop for another day of work on your wheels. Many people fear training legs because of the intense effort and work required, but a solid legs session has the power to impact your entire body and really torch extra overall weight.

I like the way my weight is headed. I think that spin class yesterday was the extra sweat I needed to shave another pound. As of today, I'm 6 pounds away from my temporary goal of 215. Things are moving in the right direction and I'm pumped to hit the gym today.

It's no secret that motivation waxes and wanes. Pump yourself up with music, pictures, or videos if you're feeling low on fuel today. If you're already amped to smash some weight, take advantage and hit the gym with full force.

You ready to attack leg day with me? Let's get it done!

30 days out Day 18
Watch The Video - 4:34


Success Tip Lean cooking

I can't stress enough how important it is to cut the fat off of your meat before you eat it. Trim your chicken, cook your ground turkey and beef so you can remove some of the fat, and always buy the leanest meat you can. It's really late in the game, so that extra fat just isn't going to do you any favors.

Day 18: Legs
1

Glute Ham Raise

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

2

Leg Extensions

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

3

Leg Press

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

4

Front Squat

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

5

Glute Bridge with Pause

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

6

Dumbbell Lunge

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


Cardio

  • Tier 1 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 2 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Tier 3 Tabata Option: 8 rounds: 20 seconds work, 10 seconds rest
  • Steady-State Cardio: 15 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
Tier 3
  • Burpee
  • Jump squat
  • Stair sprint
  • Mountain climber
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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