Day 17 of the 30 Min FULL BODY Sculpt Program is a 30 minute dumbbell session built on super sets. Two exercises are paired together and repeated for three consecutive sets before you move on to the next combo, so you have time to settle into each movement and build control. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-30e056 The structure is simple, and that is exactly why it works so well. Each pairing gives you three rounds to understand the movement, refine your form and feel the intensity build set by set. We train legs, glutes, arms, shoulders, back and core using dumbbells only, which makes this an efficient full body strength session. This session is designed for home and is a follow along workout with no talking, so you can simply move with me from start to finish. Every work block lasts 50 seconds, followed by a 10 second break, and a beep signals each change so you always know when the next block begins. I am using 3 pairs of dumbbells: - 2 dumbbells at 4 kg (8.8 lbs) each - 2 dumbbells at 6 kg (13.2 lbs) each - 2 dumbbells at 7.5 kg (16.5 lbs) each Choose weights that match your level and keep your form steady. You can use one pair for the whole session or switch between lighter and heavier dumbbells depending on the exercise. 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 - Enjoy a structured super set strength format - Prefer training at home with dumbbells only - Like a routine that challenges endurance, control and coordination Grab your dumbbells and enjoy sculpting your full body one super set 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 0:24 STAND-UP TO FRONT LUNGE - 7,5 KG X2 1:24 STAND-UP TO FRONT LUNGE - 7.5 KG X2 2:24 ALT. BICEPS CURL TO OPENER - 6 KG X2 3:25 STAND-UP TO FRONT LUNGE - 7.5 KG X2 4:25 STAND-UP TO FRONT LUNGE - 7.5 KG X2 5:25 ALT. BICEPS CURL TO OPENER - 6 KG X2 6:25 STAND-UP TO FRONT LUNGE - 7.5 KG X2 7:25 STAND-UP TO FRONT LUNGE - 7.5 KG X2 8:25 ALT. BICEPS CURL TO OPENER - 6 KG X2 9:25 CHEST PRESS TO ALT. PRESS - 7.5 KG X2 10:25 LEG RAISES VARIATION - 7.5 KG 11:25 CHEST PRESS TO ALT. PRESS - 7.5 KG X2 12:26 LEG RAISES VARIATION - 7.5 KG 13:26 CHEST PRESS TO ALT. PRESS - 7.5 KG X2 14:26 LEG RAISES VARIATION - 7.5 KG 15:26 RDL - 7.5 KG X2 16:26 RENEGADE ROW - 7.5 KG X2 17:26 RDL - 7.5 KG X2 18:26 RENEGADE ROW - 7.5 KG X2 19:26 RDL-75KGX2 20:26 RENEGADE ROW - 7.5 KG X2 21:26 ALT. COSSACK SQUAT -7.5KG 22:26 SKULL CRUSHER TO ALT. - 4 KG X2 23:27 ALT. COSSACK SQUAT - 7.5KG 24:27 SKULL CRUSHER TO ALT. - 4 KG X2 25:27 ALT. COSSACK SQUAT - 7.5KG 26:27 SKULL CRUSHER TO ALT. - 4 KG X2 27:27 SUITCASE SQUAT PULSES + HEEL RAISE 28:27 Z-PRESS TO ALT. - 6 KG X2 29:27 SUITCASE SQUAT PULSES + HEEL RAISE - 7.5 KG X2 30:27 Z-PRESS TO ALT. - 6 KG X2 31:28 SUITCASE SQUAT PULSES + HEEL RAISE - 7.5 KG X2 32:28 Z-PRESS TO ALT.- 6 KG X2