This 30 minute standing back and shoulders workout uses supersets to keep you moving and challenge your muscles for longer. Every exercise is done with dumbbells while standing, so there is no floor work from start to finish. The focus is on strengthening and toning your back and shoulders while building upper body endurance. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-back-and-shoulders-workout-sculpt-tone-with-supersets This session is designed for home, so all you need is your dumbbells and a little space to move. It is a follow along workout with no talking, and each work block lasts 50 seconds followed by a 10 second break. A beep signals every transition, so you always know when to switch without watching the clock. Supersets help you get more done in less time and keep the pace steady, so expect a focused upper body session that builds strength, definition and control. In this workout, I'm using: - 2 x 7.5 kg (16.5 lbs) dumbbells - 2 x 6 kg (13.2 lbs) dumbbells - 2 x 4 kg (8.8 lbs) dumbbells Choose weights that match your level and allow you to keep good form throughout the workout. You can always go lighter or take short pauses when needed. 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 to work your back and shoulders at home - Enjoy standing dumbbell workouts with no floor exercises - Like a focused upper body strength session built on supersets - Prefer follow along training with no talking Press play, pick your dumbbells and enjoy every set. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 UPPER BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M71v23SShOMXQso1FJ36_43P WORKOUT CHAPTERS 0:00 Intro 1:25 SPLIT STANCE ROW - 7.5KG 2:25 LATERAL RAISES-6KG X2 3:25 SPLIT STANCE ROW - 7.5KG 4:25 SPLIT STANCE ROW -7.5KG 5:26 LATERAL RAISES - 6KG X 2 6:26 BENT-OVER ROW - 7,5 X 2 7:26 UPRIGHT ROW - 7.5 KG X 2 8:26 BENT-OVER ROW - 7.5 X 2 9:26 UPRIGHT ROW - 7.5 KG X 2 10:26 BENT-OVER UNDER-GRIP ROW - 7.5 KG X 2 11:26 ALT. HAMMER FRONT RAISES - 6 KG X 2 12:26 BENT-OVER UNDER-GRIP ROW - 7.5 KG X 2 13:26 ALT. HAMMER FRONT RAISES - 6 KG X 2 14:26 BENT-OVER ALT. ROW - 7.5 KG X 2 15:27 BENT ARM FRONT PRESS - 4 KG X 2 16:27 BENT-OVER ALT. ROW - 7.5 KG X 2 17:27 BENT ARM FRONT PRESS - 4 KG X 2 18:27 BENT-OVER FLYES - 4 KG X 2 19:27 T-RAISES + PRESS-OUT - 4 KG X 2 20:27 BENT-OVER FLYES - 4 KG X 2 21:27 T-RAISES + PRESS-OUT - 4 KG X 2 22:27 BENT-OVER WIDE ROW - 6 KG X 2 23:27 FRONT RAISES - 4 KG X 2 24:27 BENT-OVER WIDE ROW - 6 KG X 2 25:28 FRONT RAISES - 4 KG X 2 26:28 OPENNERS - 6 KG X 2 27:28 WIDE PRESS - 4 KG X 2 28:28 OPENNERS-6KGX2 29:28 WIDE PRESS - 4 KG X 2