Day 12 of the 30 Min FULL BODY Sculpt Program is a full body super set session with dumbbells. Each block pairs two exercises performed back to back and repeated for three consecutive sets, so you train your whole body in 30 minutes with a clear and simple structure. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-set-with-dumbbells-80992d The super set format gives you more time under tension and more control, without making the session complicated. You will work your legs and glutes, your shoulders and arms, your back and chest, and finish with core and stability work, moving through step-ups to front lunges, cossack squats, presses, rows, wall sits and plank variations. This session is designed for home training and runs as a follow along workout with no talking, so you can simply press play and move with me. You work for 50 seconds at a time with a 10-second break between efforts, and a beep signals every change of block so you always know when the next exercise begins. Equipment: I am using two pairs of dumbbells in this workout, 2 x 6 kg (13.2 lbs) each and 2 x 7.5 kg (16.5 lbs) each. Use the weights that feel right for you. You can go lighter, heavier, or switch weights between exercises depending on your level, and always keep your form under control. 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 at home - Enjoy a structured super set format with three sets per block - Are working on strength and muscle endurance - Like an efficient routine that keeps you moving Grab your dumbbells and enjoy every set of this full body sculpt session. 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 0:24 STEP-UP TO FRONT LUNGE - 7.5KG X2 1:24 STEP-UP TO FRONT LUNGE - 7.5KG X2 2:24 OVERHEAD TRICEPS EXT.- 7.5KG 3:24 STEP-UP TO FRONT LUNGE - 7.5KG X2 4:24 STEP-UP TO FRONT LUNGE - 7.5KG X2 5:25 OVERHEAD TRICEPS EXT.-7.5KG 6:25 STEP-UP TO FRONT LUNGE - 7.5KG X2 7:25 STEP-UP TO FRONT LUNGE - 7.5KG X2 8:25 OVERHEAD TRICEPS EXT.-7.5KG 9:25 ALT. COSSACK SQUAT - 7.5KG 10:25 HAMMER CURL TO OPENER - 6KG X2 11:25 ALT. COSSACK SQUAT - 7.5KG 12:25 HAMMER CURL TO OPENER - 6KG X2 13:25 ALT. COSSACK SQUAT - 7.5KG 14:26 HAMMER CURL TO OPENER - 6KG X2 15:26 ALT. CHEST PRESS TO CLOSE-GRIP PRESS - 7.5KG X2 16:26 PUSH-UP TO RENEGADE ROW - 7.5KG X2 17:26 ALT. CHEST PRESS TO CLOSE-GRIP PRESS - 7.5KG X2 18:26 PUSH-UP TO RENEGADE ROW - 7.5KG X2 19:26 ALT. CHEST PRESS TO CLOSE-GRIP PRESS - 7.5KG X2 20:26 PUSH-UP TO RENEGADE ROW - 7.5KG X2 21:26 WALL-SIT - 7.5KG 22:26 HALO TO OVERHEAD PRESS - 7.5KG 23:26 WALL-SIT - 7.5KG 24:26 HALO TO OVERHEAD PRESS - 7.5KG 25:27 WALL-SIT - 7.5KG 26:27 HALO TO OVERHEAD PRESS - 7.5KG 27:27 CRUNCH HOLD + LEG RAISES VARIATION - 7.5KG 28:27 UP AND DOWN PLANK 29:27 CRUNCH HOLD + LEG RAISES VARIATION - 7.5KG 30:27 UP AND DOWN PLANK 31:27 CRUNCH HOLD + LEG RAISES VARIATION - 7.5KG 32:27 UP AND DOWN PLANK