Welcome to Day 3 of the 30 Min FULL BODY Sculpt Program. This 30 minute session is built around dumbbell supersets, pairing two exercises that repeat for three consecutive sets so you can stay focused on control, good form, and muscle fatigue. You will work legs, glutes, arms, shoulders, back, and core in one efficient strength session. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-9c9317 This is a follow along workout designed for training at home, so you can simply press play and move with me. There is no talking, and each work block lasts 50 seconds with 10-second breaks in between. A beep signals the change between blocks, so you always know when the next exercise begins. I am using two pairs of dumbbells: 4 kg (8.8 lbs) each and 7.5 kg (16.5 lbs) each. Choose weights that fit your level, because you do not need to use the same ones I do. The best option is the pair that challenges you while still allowing solid form from start to finish. This workout is perfect if you: - Want a 30 minute full body dumbbell workout - Like supersets for a more focused strength session - Prefer training at home with no talking and clear timing - Enjoy structured sessions with repeated sets and simple exercise patterns Grab your dumbbells, settle into your own pace, and enjoy every set 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 1:25 CHEST PRESS - 7,5KG X2 2:25 REV. CRUNCH - 7.5 KG 3:25 CHEST PRESS - 7.5KG X2 4:25 REV. CRUNCH - 7.5 KG 5:25 CHEST PRESS - 7.5KG X2 6:25 SPLIT SQUAT - 7.5KG X2 7:26 SPLIT SQUAT - 7.5KG X2 8:26 PUSH-UP + T-ROTATE - 7.5KG X2 9:26 SPLIT SQUAT - 7.5KG X2 10:26 SPLIT SQUAT - 7.5KG X2 11:26 PUSH-UP + T-ROTATE - 7.5KG X2 12:26 SPLIT SQUAT - 7.5KG X2 13:26 SPLIT SQUAT - 7.5KG X2 14:26 PUSH-UP + T-ROTATE - 7.5KG X2 15:26 SINGLE-LEG RDL - 7.5 KG X2 16:26 SINGLE-LEG RDL - 7.5 KG X2 17:26 HALO + OV. PRESS-7.5KG 18:27 SINGLE-LEG RDL - 7.5 KG X2 19:27 SINGLE-LEG RDL - 7.5 KG X2 20:27 HALO + OVERHEAD PRESS - 7.5 KG X2 21:27 SINGLE-LEG RDL - 7.5 KG X2 22:27 SINGLE-LEG RDL - 7.5 KG X2 23:27 HALO + OVERHEAD PRESS - 7.5KG X2 24:27 DEAD BUG + WEIGHTS - 4KG X2 25:27 PLANK TO ALT. SNATCH - 7.5 KG 26:27 DEAD BUG + WEIGHTS - 4KG X2 27:28 PLANK TO ALT. SNATCH - 7.5 KG 28:28 DEAD BUG + WEIGHTS -4KG X2 29:28 PLANK TO ALT. SNATCH - 7.5 KG