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30 Min Sculpt Program Day 1 | No Squats or Lunges

Follow-along home workout

30 Min Sculpt Program Day 1 | No Squats or Lunges Dumbbell Superset | FULL BODY Workout

30 minutesMediumNo equipment

Builds full-body strength and tone using dumbbell supersets without squats or lunges.

Workout progress: 0%

About this workout

A 30-minute medium-level workout for the whole body, with no equipment.

How it runs

After a 14-second intro, you move through 30 timed work blocks of about 50 seconds, each followed by 10 seconds of rest. A beep marks every change, so you can follow along without watching the clock.

Exercises to practice

Related movements from the Joy2Move exercise library. Learn the form before you start; the video may use different variations.

Bear crawl (bodyweight)
Mountain climber (bodyweight)
Wall sit (bodyweight)
Alternating cossack squat (bodyweight)
Split squat (bodyweight)
Prone swimmer (bodyweight)

Get to know the movements

Explore short demonstrations of these exercises from this workout.

Half-kneeling windmill (dumbbell)
Bent-over fly (dumbbells)

Keep moving

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