Welcome to Day 9 of the 30 Min FULL BODY Sculpt Program. This 30 minute dumbbell session is built around super sets, with two exercises performed back to back and repeated for three consecutive sets before you move on to the next pairing. That structure gives you time to learn the movements, refine your form, and work a little deeper with every round. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-707751 We train legs, glutes, arms, shoulders, back, and core, so the whole body is covered from start to finish. Each work block lasts 50 seconds and is followed by a 10 second break, and a beep signals every change so you always know when the next block begins. The session is designed for home training and is completely follow along with no talking. You simply press play, watch the screen, and move with me set by set, which makes it easy to stay in your own rhythm and concentrate on the work. I am using 3 pairs of dumbbells in this workout: - 2 dumbbells of 4 kg (8.8 lbs) each - 2 dumbbells of 6 kg (13.2 lbs) each - 2 dumbbells of 7.5 kg (16.5 lbs) each Choose the weights that fit your level. You can use one pair for the whole session or switch between lighter and heavier dumbbells depending on the exercise, always 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 - Enjoy super set strength training - Train at home with limited equipment - Prefer a follow along session without talking Grab your dumbbells, take it set by set, and enjoy every round. 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 CRUNCH HOLD + FLUTTER KICKS - 7.5KG 1:24 CLOSE GRIP CHEST PRESS - 7.5KG X2 2:24 CRUNCH HOLD + FLUTTER KICKS - 7.5KG 3:24 CLOSE GRIP CHEST PRESS - 7.5KG X2 4:24 CRUNCH HOLD + FLUTTER KICKS - 7.5KG 5:24 CLOSE GRIP CHEST PRESS - 7.5KG X2 6:24 3-WAY BACK ROW - 6KG X2 7:24 SPLIT SQUAT - 7.5KG X2 8:24 SPLIT SQUAT - 7.5KG X2 9:25 3-WAY BACK ROW - 6KG X2 10:25 SPLIT SQUAT - 7.5KG X2 11:25 SPLIT SQUAT - 7.5KG X2 12:25 3-WAY BACK ROW - 6KG X2 13:25 SPLIT SQUAT - 7.5KG X2 14:25 SPLIT SQUAT - 7.5KG X2 15:25 BICEPS CURL TO OPENER - 6KG X2 16:25 B-STANCE RDL + ROTATE - 7.5KG X2 17:25 B-STANCE RDL + ROTATE - 7.5KG X2 18:25 BICEPS CURL TO OPENER - 6KG X2 19:26 B-STANCE RDL + ROTATE - 7.5KG X2 20:26 B-STANCE RDL + ROTATE - 7.5KG X2 21:26 BICEPS CURL TO OPENER - 6KG X2 22:26 B-STANCE RDL + ROTATE - 7.5KG X2 23:26 B-STANCE RDL + ROTATE - 7.5KG X2 24:26 SEATED ARNOLD PRESS TO ALT. PRESS - 6KG X2 25:26 SKULL CRUSHER TO ALT - 4KG X2 26:26 SEATED ARNOLD PRESS TO ALT. PRESS - 6KG X2 27:26 SKULL CRUSHER TO ALT. - 4KG X2 28:26 SEATED ARNOLD PRESS TO ALT. PRESS - 6KG X2 29:27 SKULL CRUSHER TO ALT. - 4KG X2