Welcome to Day 15 of the 30 Min FULL BODY Sculpt Program, a full body session built entirely around supersets with dumbbells. You will move through two-exercise sequences, repeating each combination for three consecutive sets, working legs, glutes, arms, shoulders, back and core. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-ef5d12 The structure stays simple so you can put your attention on your effort: two moves, three rounds, then on to the next pairing. Each work block lasts 50 seconds with a 10 second break in between, and a beep signals every transition so you always know when to switch. There is no talking, just a follow along session you can move through from start to finish. This one is designed for home, using dumbbells only to combine sculpting strength moves with controlled full body exercises that build muscle tone, endurance and stability. I am using 3 pairs of dumbbells in this workout: - 2 x 4 kg (8.8 lbs) dumbbells, 8.8 lbs each - 2 x 6 kg (13.2 lbs) dumbbells, 13.2 lbs each - 2 x 7.5 kg (16.5 lbs) dumbbells, 16.5 lbs each You do not need the exact same weights. Choose dumbbells that match your level and switch whenever needed so your form stays strong from the first superset to the last. 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 that is easy to follow - Prefer training with music and no talking - Are following along with the 30 Min FULL BODY Sculpt Program Grab your dumbbells and enjoy building strength 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 0:24 FRONT SQUATS - 7.5KG X2 1:24 ALT. HAMMER RAISES - 6KG X2 2:25 FRONT SQUATS - 7.5KG X2 3:25 ALT. HAMMER RAISES - 6KG X2 4:25 FRONT SQUATS - 7.5KG X2 5:25 ALT. HAMMER RAISES - 6KG X2 6:25 CHESTFLYES-6KG X2 7:25 BENT-OVER STRAIGHT-ARMS KICKBACKS - 6KG X2 8:25 CHEST FLYES - 6KG X2 9:25 BENT-OVER STRAIGHT-ARMS KICKBACKS - 6KG X2 10:25 CHESTFLYES-6KG X2 11:26 BENT-OVER STRAIGHT-ARMS KICKBACKS - 6KG X2 12:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 13:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 14:26 WIDE BICEPS CURL - 6KG X2 15:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 16:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 17:26 WIDE BICEPS CURL - 6KG X2 18:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 19:26 REV. TO CURTSY TO REV. LUNGE - 7.5KG X2 20:26 WIDE BICEPS CURL - 6KG X2 21:26 ALT. WEIGHTED DEAD-BUG - 4KG X2 22:27 OVERHEAD TRICEPS EXT. - 4KG X2 23:27 ALT. WEIGHTED DEAD-BUG - 4KG X2 24:27 OVERHEAD TRICEPS EXT. - 4KG X2 25:27 ALT. WEIGHTED DEAD-BUG - 4KG X2 26:27 OVERHEAD TRICEPS EXT. - 4KG X2 27:27 HEEL RAISE TO ALT. FRONT LUNGE - 7.5KG X2 28:27 CRUNCH HOLD - FLUTTER KICKS - 7.5KG 29:27 HEEL RAISE TO ALT. FRONT LUNGE - 7.5KG X2 30:28 CRUNCH HOLD - FLUTTER KICKS - 7.5KG 31:28 HEEL RAISE TO ALT. FRONT LUNGE - 7.5KG X2 32:28 CRUNCH HOLD - FLUTTER KICKS - 7.5KG