Sculpt and strengthen your whole body in this 30 minute full body dumbbell session, built around supersets and set up as Day 1 of the Sculpt Program. Each pair of exercises is repeated for 3 sets, so you can settle into every movement pattern and train more muscles in less time. There are no squats and no lunges in this routine. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-full-body-sculpt-super-sets-with-dumbbells-no-squats-no-lunges This session is designed for home and filmed as a follow along workout with no talking, so you can press play and simply move with me. You work in 50 second blocks with 10 second breaks in between, and a beep marks every change of block so you always know when to switch. Expect a strong, efficient session that works upper body, lower body, and core with practical exercise selection. I use three pairs of dumbbells in this workout: - 2 x 7.5 kg (16.5 lbs) - 2 x 6 kg (13.2 lbs) - 2 x 4 kg (8.8 lbs) Choose weights that match your own level and allow you to keep good form from start to finish. You do not need the exact same weights I use, so lighter or heavier options are both fine depending on your strength and experience. 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 session - Are looking for a routine without squats or lunges - Enjoy superset strength training that keeps things efficient - Prefer a follow along home workout with no talking Take it at your own pace and enjoy every set. 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 0:14 SIT-UP HOLD + BICEPS CURL - 6KG X2 1:15 CHEST FLYES - 6KG X2 2:15 SIT-UP HOLD + BICEPS CURL - 6KG X2 3:15 CHEST FLYES - 6KG X2 4:15 SIT-UP HOLD + BICEPS CURL - 6KG X2 5:15 CHESTFLYES-6KG X2 6:15 FROG PUMPS - 7.5KG X2 7:15 BENT-OVER FLYES - 4KG X2 8:15 FROG PUMPS - 7.5KG X2 9:15 BENT-OVER FLYES - 4KG X2 10:16 FROG PUMPS - 7.5KG X2 11:16 BENT-OVER FLYES - 4KG X2 12:16 CLAMSHELL- 7.5 KG 13:16 CLAMSHELL- 7.5 KG 14:16 T-RAISES + PRESS-OUT - 4KG X2 15:16 CLAMSHELL- 7.5 KG 16:16 CLAMSHELL- 7.5 KG 17:16 T-RAISES + PRESS-OUT - 4KG X2 18:16 CLAMSHELL-7.5 KG 19:16 CLAMSHELL-7.5 KG 20:16 T-RAISES + PRESS-OUT - 4KG X2 21:17 ROLL - 7.5KG X2 22:17 HALF-KNEELING WINDMILL- 7.5 KG 23:17 HALF-KNEELING WINDMILL - 7.5 KG 24:17 RDL - 7.5 KG X2 25:17 HALF-KNEELING WINDMILL - 7.5 KG 26:17 HALF-KNEELING WINDMILL - 7.5 KG 27:17 RDL - 7.5 KG X2 28:17 HALF-KNEELING WINDMILL - 7.5 KG 29:17 HALF-KNEELING WINDMILL- 7.5 KG