This 30 minute full body session is built around dumbbell supersets, with each two exercise pair repeated for three consecutive sets. That structure gives you time to settle into every combination, build muscular endurance and train with purpose. You will work legs, glutes, back, shoulders, arms and core from start to finish. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-94b6c0 The session is designed for home training and it is a follow along workout with no talking, so you can press play and simply move with me. Each work block runs for 50 seconds and is followed by a 10 second break, with a beep to let you know when a block is about to change. Instead of switching formats constantly, you stay with each pairing for three rounds, which is a straightforward way to sharpen your technique and your mind muscle connection. I am using two 6 kg (13.2 lbs) dumbbells and two 7.5 kg (16.5 lbs) dumbbells, with each weight listed per dumbbell. Choose weights that fit your level. You should feel challenged, but still able to move with control and solid form through all three rounds of every sequence. 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 structured 30 minute full body dumbbell workout - Enjoy superset training that pairs strength work with intensity - Like training at home with minimal equipment - Prefer repeating sets so you can refine your form and endurance Grab your dumbbells, work at your own pace, 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 BICEPS CURL + ISOMETRIC HOLD - 6 KG X2 1:24 HALF KNEELING STEP-UP + KNEE DRIVE- 7.5 KG X2 2:24 HALF KNEELING STEP-UP + KNEE DRIVE- 7.5 KG X2 3:24 BICEPS CURL + ISOMETRIC HOLD - 6 KG X2 4:24 HALF KNEELING STEP-UP + KNEE DRIVE- 7.5 KG X2 5:24 HALF KNEELING STEP-UP + KNEE DRIVE - 7.5 KG X2 6:25 BICEPS CURL + ISOMETRIC HOLD - 6 KG X2 7:25 HALF KNEELING STEP-UP + KNEE DRIVE- 7.5 KG X2 8:25 HALF KNEELING STEP-UP + KNEE DRIVE- 7.5 KG X2 9:25 ALT. SNATCH + WINDMILL - 7,5KG 10:25 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 11:25 ALT. SNATCH + WINDMILL - 7,5 KG 12:25 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 13:25 ALT. SNATCH + WINDMILL - 7,5 KG 14:25 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 15:26 ARNOLD PRESS TO ALT. PRESS - 6 KG X2 16:26 B-STANCE WALKING SQUAT - 7.5 KG X2 17:26 ARNOLD PRESS TO ALT. PRESS - 6 KG X2 18:26 B-STANCE WALKING SQUAT - 7.5 KG X2 19:26 ARNOLD PRESS TO ALT. PRESS - 6 KG X2 20:26 B-STANCE WALKING SQUAT - 7.5 KG X2 21:26 CHEST PRESS TO CLOSE-GRIP PRESS - 7.5 KG X2 22:26 BENT-OVER REV. GRIP ROW TO ALT. ROW - 7.5 KG X2 23:26 CHEST PRESS TO CLOSE-GRIP PRESS - 7.5 KG X2 24:26 BENT-OVER REV. GRIP ROW TO ALT. ROW - 7.5 KG X2 25:26 CHEST PRESS TO CLOSE-GRIP PRESS - 7.5 KG X2 26:27 BENT-OVER REV. GRIP ROW TO ALT. ROW - 7.5 KG X2 27:27 B-STANCE WALKING RDL - 7.5 KG X2 28:27 MOUNTAIN CLIMBER 29:27 B-STANCE WALKING RDL - 7.5 KG X2 30:27 MOUNTAIN CLIMBER 31:27 B-STANCE WALKING RDL - 7.5 KG X2 32:27 MOUNTAIN CLIMBER