This 30 minute full body sculpt session is built around supersets, so you perform two exercises back to back and repeat each pair for three consecutive sets before moving on. It is Day 18 of the 30 Min FULL BODY Sculpt Program, and it works your legs, glutes, back, shoulders, arms, and core with dumbbells. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-a0d9e2 The session is designed for home and is a follow along workout with no talking, so you can simply press play and train with me. Each work block lasts 50 seconds and is followed by a 10 second break, with a beep guiding you between blocks. Repeating every two exercise sequence for three rounds gives you time to settle into your form and get more out of each set. I am using three pairs of dumbbells in this workout: - 2 x 7.5 kg (16.5 lbs) dumbbells, each - 2 x 6 kg (13.2 lbs) dumbbells, each - 2 x 4 kg (8.8 lbs) dumbbells, each Use whatever weights are right for you. You can go heavier for lower body exercises and lighter for upper body moves or any exercise where control matters more than load. 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 session - Enjoy superset training with repeated sets - Prefer to build strength and sculpt at home - Like following along without talking Grab your dumbbells 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 0:25 SL. RDL + ROTATE -7.5 KG 1:25 SL. RDL + ROTATE - 7.5 KG 2:25 CHEST FLYES - 6KG X2 3:25 SL. RDL + ROTATE - 7.5 KG 4:25 SL. RDL + ROTATE - 7.5 KG 5:25 CHEST FLYES-6KG X2 6:25 SL. RDL + ROTATE - 7.5 KG 7:26 SL. RDL + ROTATE - 7.5 KG 8:26 CHEST FLYES - 6KG X2 9:26 WIDE BICEPS CURL - 6KG X2 10:26 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 11:26 WIDE BICEPS CURL - 6KG X2 12:26 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 13:26 WIDE BICEPS CURL - 6KG X2 14:26 BENTOVER ALT. TRICEPS KICK-BACKS - 6KG X2 15:26 WALL-SIT 16:26 BENT-OVER ROW TO ALT. ROW - 7.5 X2 17:26 WALL-SIT 18:27 BENT-OVER ROW TO ALT. ROW - 7.5 X2 19:27 WALL-SIT 20:27 BENT-OVER ROW TO ALT. ROW - 7.5 X2 21:27 ALT. Z-PRESS - 6KG X2 22:27 WALKING LUNGES - 7.5 KG X2 23:27 ALT. Z-PRESS- 6KG X2 24:27 WALKING LUNGES - 7.5 KG X2 25:27 ALT. Z-PRESS - 6KG X2 26:27 WALKING LUNGES - 7.5 KG X2 27:28 SEATED MARCHES - 7.5 KG 28:28 BURPEE 29:28 SEATED MARCHES - 7.5 KG 30:28 BURPEE 31:28 SEATED MARCHES - 7.5 KG 32:28 BURPEE