30 Days Out: Craig Capurso's Extreme Cut Trainer Day 2

Day two of 30 Days Out is an intense back attack and cardio workout. Watch the video and get ready for the hard, rewarding work ahead!

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Current Weight Day 2: 231 Pounds

Yesterday, you got a taste of the intensity and speed of the 30 Days Out workouts. Today, try to get more comfortable with this programming and learn how to push past the fatigue and keep moving. It's sometimes difficult to lift with nearly max effort and solid form when your heart rate racing, but if you keep practicing, you'll get better at it.

Make sure you watch today's video. In it, you'll get to see me go through the movements. If you aren't sure about form, you have some guidance. You'll also get to see how cardio works and how best to approach your workouts.

If you haven't read the nutrition overview page, do it right now. Getting shredded is, ultimately, about what you eat. You can work as hard as you want in the gym, but if your nutrition isn't seriously perfect, you won't uncover that photo-worthy physique.

Use our nutrition calculator to determine exactly how many calories, carbs, fat, and protein you'll take in per meal. We've done all the hard work for you—all you have to do is commit to following the program.

30 days out Day 2
Watch The Video - 5:24

Exercise Tip Stair mill

I know doing 25 minutes of cardio is a pain in the ass, but you just have to get through it. I don't want you worrying about keeping your heart rate at a specific level, but make sure that you're out of breath and you're sweating. There's no need to kill yourself, but this 25 minutes should be challenging.

To make the movement a little more difficult, try not to hold on to the rails. Swing your arms. Take each step with purpose.

Success Tip Timed Rest

Rest periods in 30 Days Out only last 30 seconds. The short rest periods are essential to great results, so don't linger too long between exercises.

The pace keeps your heart rate high, cranks up the stress on your muscles, and allows you to burn maximum calories while you maintain or grow muscle.

Nutrition Tip Food Flavor

I want to talk about how to spice up your food. You have a specific food list that includes foods I think are appropriate for dieting and getting ready in 30 days. Do your best to stick to the foods in that list.

To make them taste better, invest in some spices. I have a whole cabinet of condiments that won't add calories. Frank's Red Hot is a great choice, because it won't add calories. It'll cost you a little bit of sodium, but you don't have to worry about that until the end of the month.

Another great idea is Walden Farms products. They're usually free of both calories and sugar.

Day 2: Back

Rack Pull

10 sets of 3 reps, 30 seconds rest between sets
Rack Pull Rack Pull


Seated Single-Arm Cable Row

6 sets of 5 reps, 30 seconds rest between sets
Seated Single-Arm Cable Row Seated Single-Arm Cable Row


Lat Pull-Down

5 sets of 6 reps, 30 seconds rest between sets
Lat Pull-Down Lat Pull-Down


Barbell Deadlift

3 sets of 10 reps, 30 seconds rest between sets
Barbell Deadlift Barbell Deadlift


Dumbbell Incline Lever Pull

2 sets of 15 reps, 30 seconds rest between sets
Dumbbell Incline Lever Pull Dumbbell Incline Lever Pull


Single-Arm Lat Pull-Down

1 set of 30 ascending reps per arm
Single-Arm Lat Pull-Down Single-Arm Lat Pull-Down


  • Tier 1 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
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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