Day 11 of the 30 Min FULL BODY Sculpt Program is built around focused two exercise supersets, with every pairing repeated for three consecutive sets. That structure gives you time to settle into each movement and work with purpose. All you need is your dumbbells. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-set-with-dumbbells Think of it as strength training with rhythm: two moves, three rounds, full body focus. We work through single leg RDLs, biceps curls, walking lunges, snatch to windmill, front and lateral raises, bent over rows, chest presses, hip raises, triceps kick-backs and sumo squats. Together these movements target your legs, glutes, shoulders, arms, back and core using dumbbells only. The session is designed for home and follows a simple follow along format with no talking, so you can stay in your own rhythm from start to finish. Each work block lasts 50 seconds and is followed by a 10 second break, and a beep signals the change between blocks so you always know when the next move is coming. Equipment I am using: - A pair of 6 kg (13.2 lbs) dumbbells - A pair of 7.5 kg (16.5 lbs) dumbbells Choose weights that work for your body and your form. You can use one pair, switch between lighter and heavier dumbbells, or lower the weight any time you need to. This workout does not include a warm up or cool down, so before you begin: - Complete a short 3 to 5 minute warm up that prepares you for the workout - Finish with a cool down or light stretching afterward This workout is perfect if you: - Want a 30 minute full body dumbbell workout you can do at home - Like structured superset training with clear repeats - Want to work your legs, glutes, back, shoulders, arms and core in one session - Prefer a follow along workout with no talking Grab your dumbbells and enjoy building strength one superset at a time. RELATED PLAYLISTS: 6 WEEKS FULL BODY Sculpt Super-Sets Program: https://www.youtube.com/playlist?list=PLY8QX3_Whuv0 ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c WORKOUT CHAPTERS 0:00 Intro 0:25 SL. RDL - 7.5KG X2 1:25 SL. RDL - 7.5KG X2 2:25 BICEPS CURL - 6KG X2 3:25 SL RDL - 7.5KG X2 4:25 SL RDL - 7.5KG X2 5:25 BICEPS CURL - 6KG X2 6:25 SL. RDL - 7.5KG X2 7:25 SL RDL - 7.5KG X2 8:25 BICEPS CURL - 6KG X2 9:26 WALKING LUNGES - 7.5KG X2 10:26 ALT. SNATCH TO WINDMILL - 7.5KG 11:26 WALKING LUNGES - 7.5KG X2 12:26 ALT. SNATCH TO WINDMILL - 7.5KG 13:26 WALKING LUNGES - 7.5KG X2 14:26 ALT. SNATCH TO WINDMILL-7.5KG 15:26 ALT. FRONT RAISES TO LAT. RAISES - 6KG X2 16:26 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 17:26 ALT. FRONT RAISES TO LAT. RAISES - 6KG X2 18:26 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 19:26 ALT. FRONT RAISES TO LAT. RAISES - 6KG X2 20:27 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 21:27 CHEST PRESS TO REV. PRESS - 7.5KG X2 22:27 HIP RAISES 23:27 CHEST PRESS TO REV. PRESS - 7.5KG X2 24:27 HIP RAISES 25:27 CHEST PRESS TO REV. PRESS - 7.5KG X2 26:27 HIP RAISES 27:27 ALT. TRICEPS KICK-BACKS - 6 KG X2 28:27 SUMO SQUAT - 7.5KG X2 29:28 ALT. TRICEPS KICK-BACKS - 6 KG X2 30:28 SUMO SQUAT - 7.5KG X2 31:28 ALT. TRICEPS KICK-BACKS - 6 KG X2 32:28 SUMO SQUAT - 7.5KG X2