Welcome to Day 10 of the Sculpt Program, a 30 minute full body dumbbell session built around super sets. Each block pairs two exercises and repeats them for three consecutive sets, so you have time to settle into your form and build strength round after round. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-dd02f6 Together we train legs, glutes, arms, shoulders, back, and core with smart dumbbell combinations that keep the work focused and efficient. This is a follow along workout designed for home, and there is no talking, so you can simply move with me from start to finish. You will work in 50-second blocks with 10-second breaks in between, and a beep marks each transition so you always know when the next exercise begins. I am using two pairs of dumbbells in this session: - 2 x 6 kg (13.2 lbs each) dumbbells - 2 x 7.5 kg (16.5 lbs each) dumbbells Choose weights that match your level and let you keep strong form through all three sets. Go lighter when you want more control, and heavier when you feel ready to challenge yourself. 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 superset strength training - Like training at home with minimal equipment - Prefer a structured session that is easy to follow but still challenging 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 0:25 RDL TO PULSE SUITCASE SQUAT - 7.5KG X2 1:25 UPRIGHT ROW -6KG X2 2:25 RDL TO PULSE SUITCASE SQUAT -7.5KG X2 3:26 UPRIGHT ROW-6KG X2 4:26 RDL TO PULSE SUITCASE SQUAT - 7.5KG X2 5:26 UPRIGHT ROW 6 KG X2 6:26 GLUTE BRIDGE HOLD + PULLOVER - 7.5KG 7:26 GLUTE BRIDGE HOLD + CHEST FLYES - 6KG X2 8:26 GLUTE BRIDGE HOLD + PULLOVER - 7.5KG 9:26 GLUTE BRIDGE HOLD + CHEST FLYES - 6KG X2 10:26 GLUTE BRIDGE HOLD + PULLOVER - 7.5KG 11:26 GLUTE BRIDGE HOLD + CHEST FLYES - 6KG X2 12:26 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 13:26 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 14:27 HAMMER CURL + ROTATE - 6KG X2 15:27 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 16:27 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 17:27 HAMMER CURL + ROTATE- 6KG X2 18:27 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 19:27 CURTSY PULSES + KNEE DRIVE - 7.5KG X2 20:27 HAMMER CURL + ROTATE - 6KG X2 21:27 KNEELING DYNAMIC CHOP - 7.5KG 22:27 KNEELING DYNAMIC CHOP - 7.5KG 23:28 PLANK - PULL-THROUGH - 7.5 KG 24:28 KNEELING DYNAMIC CHOP - 7.5KG 25:28 KNEELING DYNAMIC CHOP - 7.5KG 26:28 PLANK - PULL-THROUGH - 7.5 KG 27:28 KNEELING DYNAMIC CHOP - 7.5KG 28:28 KNEELING DYNAMIC CHOP - 7.5KG 29:28 PLANK - PULL-THROUGH - 7.5 KG