Two moves, three rounds, full body. This 30 minute dumbbell session moves through focused two-exercise supersets, and each combination is repeated for three consecutive sets so you can build rhythm and control before moving on. This is Day 14 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-7ded80 We train legs, glutes, arms, shoulders, back and core with a mix of strength and sculpting exercises that keep your muscles working from the first set to the last. The superset format makes your dumbbells work smarter, helping you stay focused and hold a steady pace through a complete full body session in just 30 minutes. This one is designed for training at home, and it is a follow along session with no talking. You simply press play and move with me. Every work block lasts 50 seconds and is followed by a 10 second break, with a clear beep signaling the change between blocks, so you always know when to start and when to recover. Equipment: I am using three pairs of dumbbells in this workout. - 2 x 4 kg (8.8 lbs) dumbbells, 4 kg (8.8 lbs) each - 2 x 6 kg (13.2 lbs) dumbbells, 6 kg (13.2 lbs) each - 2 x 7.5 kg (16.5 lbs) dumbbells, 7.5 kg (16.5 lbs) each Use the weights that match your level. You can work with one pair, switch between lighter and heavier dumbbells, or lower the weight whenever you need to keep your form clean. 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 at home - Enjoy a structured superset format with repeated sets - Like training strength and control in one focused session - Prefer following along without talking, guided by beeps and short breaks Grab your dumbbells and enjoy sculpting your full body one strong 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 KNEELING HAMMER CURL TO ALT. - 6 KG X2 1:24 ALT. Z-PRESS-6KG X2 2:24 KNEELING HAMMER CURL TO ALT. - 6 KG X2 3:24 ALT. Z-PRESS-6KG X2 4:24 KNEELING HAMMER CURL TO ALT. - 6 KG X2 5:25 ALT. Z-PRESS - 6 KG X2 6:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 7:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 8:25 SKULL CRUSHER TO ALT.- 4KG X2 9:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 10:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 11:25 SKULL CRUSHER TO ALT. - 4 KG X2 12:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 13:25 BULGARIAN SPLIT SQUAT - 7.5 KG X2 14:26 SKULL CRUSHER TO ALT. - 4 KG X2 15:26 HALF-KNEELING ROW - 7.5KG 16:26 HALF-KNEELING ROW - 7.5KG 17:26 ALT. REV. LUNGE PULSES - 7.5KG X2 18:26 HALF-KNEELING ROW -7.5KG 19:26 HALF-KNEELING ROW - 7.5KG 20:26 ALT. REV. LUNGE PULSES - 7.5KG X2 21:26 HALF-KNEELING ROW - 7.5KG 22:26 HALF-KNEELING ROW - 7.5KG 23:26 ALT. REV. LUNGE PULSES - 7.5KG X2 24:26 CHEST PRESS TO REV. PRESS - 7.5KG X2 25:27 SIT-UP OVERHEAD DB. - 7.5KG 26:27 CHEST PRESS TO REV. PRESS - 7.5KG X2 27:27 SIT-UP OVERHEAD DB. - 7.5KG 28:27 CHEST PRESS TO REV. PRESS - 7.5KG X2 29:27 SIT-UP OVERHEAD DB. - 7.5KG