Welcome to Day 13 of the 30 Min FULL BODY Sculpt Program. This session is built around focused two-exercise supersets, and you repeat each sequence for 3 consecutive sets before moving on to the next combination. There are no squats and no lunges, yet your whole body still gets plenty of work. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-no-squats-no-lunges We train your legs, glutes, arms, shoulders, back and core with smart dumbbell exercises that keep the session balanced and easy to follow. You will move through B-stance RDLs, lateral raises, seated marches, core twists, standing lateral leg raises, biceps curls, chest flyes and bent-over alternating triceps extensions, so the whole body gets attention without any traditional squat or lunge patterns. The workout is designed for home and uses a simple follow along format with no talking, so you can settle into the rhythm and focus on your movement. Each work block lasts 50 seconds, followed by a 10-second break, and a beep signals the change between blocks so you always know when the next one begins. The superset structure helps you stay focused and make the most of every minute. Equipment: I am using 2 pairs of dumbbells: - 2 x 6 kg (13.2 lbs) dumbbells, 13.2 lbs each - 2 x 7.5 kg (16.5 lbs) dumbbells, 16.5 lbs each Use weights that match your level. You can go lighter, heavier, or switch between pairs depending on the exercise, and focus on keeping your form controlled. 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 - Prefer training without squats or lunges - Like a structured superset format with repeated sets - Enjoy follow along sessions with no talking Grab your dumbbells and enjoy every set of this one. 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 B-STANCE RDL - 7.5 KG X2 1:24 B-STANCE RDL - 7.5 KG X2 2:24 LATERAL RAISES - 6 KG X2 3:24 B-STANCE RDL - 7.5 KG X2 4:24 B-STANCE RDL - 7.5 KG X2 5:25 LATERAL RAISES - 6 KG X2 6:25 B-STANCE RDL - 7.5 KG X2 7:25 B-STANCE RDL - 7.5 KG X2 8:25 LATERAL RAISES - 6 KG X2 9:25 SEATED MARCHES - 7.5KG 10:25 CORE TWIST -7.5KG 11:25 SEATED MARCHES - 7.5KG 12:25 CORE TWIST - 7.5 13:25 SEATED MARCHES - 7.5KG 14:26 CORE TWIST - 7.5KG 15:26 STANDING LATERAL LEG-RAISES - 7.5KG 16:26 STANDING LATERAL LEG-RAISES - 7.5KG 17:26 BICEPS CURL - 6 KG X2 18:26 STANDING LATERAL LEG-RAISES - 7.5KG 19:26 STANDING LATERAL LEG-RAISES - 7.5KG 20:26 BICEPS CURL - 6 KG X2 21:26 STANDING LATERAL LEG-RAISES - 7.5KG 22:26 STANDING LATERAL LEG-RAISES - 7.5KG 23:26 BICEPS CURL - 6 KG X2 24:26 CHEST FLYES - 6 KG X2 25:27 BENT-OVER ALT. TRICEPS EXT. - 6 KG X2 26:27 CHEST FLYES - 6 KG X2 27:27 BENT-OVER ALT. TRICEPS EXT. - 6 KG X2 28:27 CHEST FLYES 29:27 BENT-OVER ALT. TRICEPS EXT. - 6 KG X2