Sculpt and strengthen your whole body with this 30 minute dumbbell session built around supersets. This is Day 5 of the 30 Min FULL BODY Sculpt Program, and it trains legs, glutes, arms, shoulders, back and core so you build strength and muscular endurance while keeping your heart rate up. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells Follow the full program here: https://www.joy2move.net/programs/30-min-full-body-sculpt-program This session is designed for home training and is a follow along workout with no talking, so you can simply press play and move with me. You work in 50 second blocks with 10 second breaks, and a beep signals every change between blocks, which keeps your attention on the movement instead of the clock. The superset structure pairs exercises to make the 30 minutes efficient and challenging from start to finish. I am using 2 x 7.5 kg (16.5 lbs) dumbbells and 2 x 6 kg (13.2 lbs) dumbbells. Choose weights that match your fitness level and allow you to keep good form throughout. If needed, go lighter and focus on 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 - Like supersets for a more efficient strength session - Want to combine strength work with a cardio effect - Prefer a follow along dumbbell workout with no wasted time Grab your dumbbells and enjoy every round 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 0:25 HAMMER BICEPS CURL.- 6 KG X2 1:25 B-STANCE - GOBLET SQUAT - 7.5 KG X2 2:25 B-STANCE - GOBLET SQUAT - 7.5 KG X2 3:25 HAMMER BICEPS CURL - 6 KG X2 4:25 B-STANCE - GOBLET SQUAT - 7.5 KG X2 5:25 B-STANCE - GOBLET SQUAT - 7.5 KG X2 6:25 HAMMER BICEPS CURL - 6 KG X2 7:26 B-STANCE - GOBLET SQUAT - 7.5 KG X2 8:26 B-STANCE - GOBLET SQUAT - 7.5 KG X2 9:26 CLOSE-GRIP CHEST PRESS - 7.5 KG X2 10:26 BENT-OVER REV. GRIP ROW - 7.5 KG X2 11:26 CLOSE-GRIP CHEST PRESS - 7.5 KG X2 12:26 BENT-OVER REV. GRIP ROW - 7.5 KG X2 13:26 CLOSE-GRIP CHEST PRESS-7.5 KG X2 14:26 BENT-OVER REV. GRIP ROW - 7.5 KG X2 15:26 WALKING LUNGES - 7.5 KG X2 16:24 CRUNCH HOLD - FLUTTER KICKS - 7.5 KG 17:24 WALKING LUNGES - 7.5 KG X2 18:24 CRUNCH HOLD - FLUTTER KICKS - 7.5 KG 19:25 WALKING LUNGES - 7.5 KG X2 20:25 CRUNCHHOLD - FLUTTER KICKS - 7.5 KG 21:25 ALT. HAMMER FRONT RAISE - 6 KG 22:25 BENT-OVER ALT. TRICEPS KICK-BACKS - 6 KG 23:25 ALT. HAMMER FRONT RAISE - 6 KG 24:25 BENT-OVER ALT. TRICEPS KICK-BACKS - 6 KG 25:25 ALT. HAMMER FRONT RAISE - 6 KG 26:25 BENT-OVER ALT. TRICEPS KICK-BACKS - 6 KG 27:25 WALL-SIT 28:26 RENEGADE ROW - 7.5 KG 29:26 WALL-SIT 30:26 RENEGADE ROW - 7.5 KG 31:26 WALL-SIT 32:26 RENEGADE ROW - 7.5 KG