This 30 minute full body sculpt session uses dumbbell supersets to work your legs, glutes, arms, shoulders, back and core. Exercises are paired together so rest stays low and the intensity stays up. This is Day 2 of the Sculpt Program. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-42c4d6 The session is designed for home and it is a follow along workout with no talking, so you can simply press play and move with me. Each work block runs for 50 seconds and is followed by a 10 second break, and a beep between blocks tells you when it is time to change. Working through paired exercises keeps the workout efficient and focused, and it gives your whole body plenty of work from the first block to the last. I'm using two pairs of dumbbells in this session: - 2 x 7.5 kg (16.5 lbs) dumbbells - 2 x 6 kg (13.2 lbs) dumbbells Choose weights that match your level and allow you to keep good form throughout the workout. You do not need to use the same weights I use. 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 supersets that keep you moving with low rest - Are working on strength across your whole body - Prefer a follow along session with no talking Grab your dumbbells and let's work through it together. 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 GLUTE BRIDGE MARCHES + PULLOVER 7.5 KG 1:25 SKULL CRUSHER - 7,5 KG 2:25 GLUTE BRIDGE MARCHES + PULLOVER - 7.5 KG 3:25 SKULL CRUSHER - 7.5 KG 4:25 GLUTE BRIDGE MARCHES + PULLOVER - 7.5 KG 5:25 SKULL CRUSHER - 7.5 KG 6:25 SUITCASE SQUAT + HEEL RAISES - 7.5 KG X2 7:26 BICEPS CURLS - 6 KG X2 8:26 SUITCASE SQUAT + HEEL RAISES - 7.5 KG X2 9:26 BICEPS CURLS - 6 KG X2 10:26 SUITCASE SQUAT + HEEL RAISES - 7.5 KG X2 11:26 BICEPS CURLS - 6 KG X2 12:26 CLOSE GRIP - CHEST PRESS - 7.5 KG X2 13:26 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 14:26 CLOSE GRIP - CHEST PRESS - 7.5 KG X2 15:26 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 16:26 CLOSE GRIP - CHEST PRESS - 7.5 KG X2 17:26 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 18:27 GOBLET SQUAT TO CURTSY SQUAT - 7.5 KG X2 19:27 CRUNCH HOLD - FLUTTER KICKS - 7.5 KG 20:27 GOBLET SQUAT TO CURTSY SQUAT - 7.5 KG X2 21:27 CRUNCH HOLD - FLUTTER KICKS - 7.5 KG 22:27 GOBLET SQUAT TO CURTSY SQUAT - 7.5 KG X2 23:27 CRUNCH HOLD - FLUTTER KICKS - 7.5 KG 24:27 LEAN-BACK FRONT RAISES - 7.5 KG 25:27 PLANK - PULL-THROUGH - 7.5 KG 26:27 LEAN-BACK FRONT RAISES - 7.5 KG 27:28 PLANK - PULL-THROUGH - 7.5 KG 28:28 LEAN-BACK FRONT RAISES - 7.5 KG 29:28 PLANK - PULL-THROUGH - 7.5 KG