Build strength, control and definition with this 30 minute full body dumbbell superset session, Day 4 of the 30 Min FULL BODY Sculpt Program. The workout is built around 2-exercise sequences repeated for 3 consecutive sets, giving you time to lock into each movement, improve your form and truly challenge your muscles. You will train the legs, glutes, arms, shoulders, back and core with efficient dumbbell supersets that keep the session focused and effective. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-633c38 This is a follow along workout designed for training at home, with no talking from start to finish. Each work block runs for 50 seconds, followed by a 10 second break, and a beep signals every transition so you always know when to move on. Repeating each pairing for 3 rounds helps build muscle endurance, improve control and make lighter weights feel seriously challenging. I am using 3 pairs of dumbbells in this workout: - 2 x 7.5 kg (16.5 lbs) dumbbells - 2 x 6 kg (13.2 lbs) dumbbells - 2 x 4 kg (8.8 lbs) dumbbells Use whatever weights match your level. You can go lighter, heavier, or stick with one pair if that works better for you. The priority is good form and steady control throughout every set. 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 superset workouts that are structured and easy to follow - Want to build strength and sculpt your full body - Enjoy repeated sets so you can refine your technique and push a little harder Grab your dumbbells and enjoy every round 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 0:14 DOUBLE KNEE TO ELBOW CRUNCH - 7.5 KG 1:15 ZOTTMAN CURLS - 6KG X2 2:15 DOUBLE KNEE TO ELBOW CRUNCH - 7.5 KG 3:15 ZOTTMAN CURLS - 6KG X2 4:15 DOUBLE KNEE TO ELBOW CRUNCH - 7.5 KG 5:15 ZOTTMAN CURLS - 6KG X2 6:15 ALT. FRONT LUNGE PULSES - 7.5KG X2 7:15 REV. CHEST PRESS - 7.5KG X2 8:15 ALT. FRONT LUNGE PULSES - 7.5KG X2 9:15 REV. CHEST PRESS - 7.5KG X2 10:16 ALT. FRONT LUNGE PULSES - 7.5KG X2 11:16 REV. CHEST PRESS - 7.5KG X2 12:16 ALT. REV. LUNGE PULSES - 7.5KG X2 13:16 SIDE PUNCH - 4 KG X2 14:16 ALT. REV. LUNGE PULSES - 7,5KG X2 15:16 SIDE PUNCH - 4 KG X2 16:16 ALT. REV. LUNGE PULSES - 7.5KG X2 17:16 SIDE PUNCH - 4 KG X2 18:16 ALT. COSSACK SQUAT - 7.5 KG 19:16 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 20:16 ALT. COSSACK SQUAT - 7.5 KG 21:17 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 22:17 ALT. COSSACK SQUAT - 7.5 KG 23:17 BENT-OVER ROW TO ALT. ROW - 7.5 KG X2 24:17 SIT-UP OVERHEAD DB. - 4KG X2 25:17 SKULL CRUSHER-4 KG X2 26:17 SIT-UP OVERHEAD DB. - 4KG X2 27:17 SKULL CRUSHER - 4 KG X2 28:17 SIT-UP OVERHEAD DB. - 4KG X2 29:17 SKULL CRUSHER - 4 KG X2