This 30 minute full body session uses dumbbells and a superset structure, pairing two exercises and repeating each pairing for three consecutive sets. You will work your legs, glutes, arms, shoulders, back and core in one focused strength session. It is Day 8 of the 30 Min FULL BODY Sculpt Program. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-717165 Everything here is designed for home, so you can simply press play and follow along from start to finish. There is no talking, each work block lasts 50 seconds, breaks are 10 seconds, and a beep marks every transition so you always know when to switch. Repeating each superset three times gives you the chance to get familiar with the movements, refine your form and build the burn as the rounds add up. The structure keeps you focused and moving while you strengthen and sculpt your whole body with dumbbells only. I am using two 6 kg (13.2 lbs) dumbbells and two 7.5 kg (16.5 lbs) dumbbells, each. Choose weights that match your strength and allow you to keep good form. You can use lighter weights, heavier weights or switch between pairs 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 structured superset training with repeated sets - Train at home with minimal equipment - Prefer following along without talking Grab your dumbbells and let's sculpt your full body, one superset 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 BULGARIAN SPLIT SQUAT - 7.5KG X2 1:24 BULGARIAN SPLIT SQUAT - 7.5KG X2 2:24 2X LATERAL RAISES TO ALT. RAISES- 6KG X2 3:24 BULGARIAN SPLIT SQUAT - 7.5KG X2 4:24 BULGARIAN SPLIT SQUAT - 7.5KG X2 5:24 2X LATERAL RAISES TO ALT. RAISES- 6KG X2 6:25 BULGARIAN SPLIT SQUAT - 7.5KG X2 7:25 BULGARIAN SPLIT SQUAT - 7.5KG X2 8:25 2X LATERAL RAISES TO ALT. RAISES- 6KG X2 9:25 LEG RAISES VARIATION - 7.5KG 10:25 ALT. CHEST PRESS - 7.5KG X2 11:25 LEG RAISES VARIATION - 7.5KG 12:25 ALT. CHEST PRESS - 7.5KG X2 13:25 LEG RAISES VARIATION - 7.5KG 14:25 ALT. CHEST PRESS - 7.5KG X2 15:26 ALT. COSSACK SQUAT - 7.5 KG 16:26 HAMMER BICEPS CURL - 6KG X2 17:26 ALT. COSSACK SQUAT - 7.5 KG 18:26 HAMMER BICEPS CURL - 6KG X2 19:26 ALT. COSSACK SQUAT - 7.5 KG 20:26 HAMMER BICEPS CURL - 6KG X2 21:26 PUSH-UP + RENEGADE ROW - 7.5KG X2 22:26 CORE TWIST - 7.5 KG 23:26 PUSH-UP + RENEGADE ROW - 7.5KG X2 24:26 CORE TWIST - 7.5 KG 25:26 PUSH-UP + RENEGADE ROW - 7.5KG X2 26:27 CORE TWIST - 7.5 KG 27:27 WALL-SIT 28:27 ALT. SNATCH - 7.5 KG 29:27 WALL-SIT 30:27 ALT. SNATCH - 7.5 KG 31:27 WALL-SIT 32:27 ALT. SNATCH - 7.5 KG