30 Days Out: Craig Capurso's Extreme Cut Trainer Day 9

Stay strong as week two picks up with a heavy day of back and cardio training. Check out today's video for more from Craig in Orlando, Florida.

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Current Weight Day 9: 227 Pounds

It's week two, which means you should be totally familiar with how the Super 30 training program used throughout 30 Days Out works. It also means that you should be able to push through today's workout while adhering to the short rest periods. There's no time to take it easy. You have to go hard every single day.

The beginning of the week is great because we still have a lot of carbohydrates in our system. You might be a little sore from the workout yesterday, but it shouldn't affect today's workout. Your energy and intensity should still be high, so put them to good use and dominate today's scheduled workout!

Be sure to check out today's video for some funny moments while I spend another day in Orlando, Florida! If you haven't been watching the daily videos, now is a good time to start. Each one contains a variety of tips on training, nutrition, or other aspects of fitness.

30 days out Day 9
Watch The Video - 5:56

Exercise Tip Kettlebell swing

One of the Tabata exercises you can choose is the kettlebell swing. I see way too many people doing this exercise incorrectly, so here's what I want you to remember: The kettlebell swing is done primarily with your hips, not your arms or your shoulders.

Start by sticking your butt back and reaching the kettlebell through your legs. Thrust your hips forward to move the kettlebell out and up. It's a fluid motion, but your hips should snap at the top.

Success Tip Carbs

Although carbohydrates often get a bad reputation in the bodybuilding world, I want you to know how important they are to your body. Carbs are your body's main fuel source, and they can be stored in your muscles and your liver to be used later.

The reason that we deplete our carbs throughout this trainer is because carbs can also be stored as fat. We're trying to strike a delicate balance, so we fill our glucose levels at the beginning of the week, and then taper it down so we don't have any excess fuel to store as fat.

Day 9: Back

Single-Arm Lat Pull-Down

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


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


  • 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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