Welcome to Day 16 of the 30 Min FULL BODY Sculpt Program. You stay on your feet for a full 30 minutes of standing dumbbell super-sets, with no floor exercises from start to finish. Expect steady lifting that asks your legs, glutes, shoulders, arms, back and core to work together. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-full-body-sculpt-super-sets-with-dumbbells The session is built around 2-exercise super-sets, and each pair is repeated for 3 consecutive sets before you move on to the next combo. Every work block lasts 50 seconds and is followed by a 10-second break, with a beep letting you know when the next block begins so you always know where you are. That rhythm gives you time to settle into each movement and build strength and muscle endurance without a complicated structure. The whole workout is designed for home, and there is no talking, so you can simply follow along from the first rep to the last. Because everything is done standing, your body has to stabilize, balance and control every repetition. I am using 3 pairs of dumbbells in this workout: - 2 x 4 kg (8.8 lbs) dumbbells, 4 kg (8.8 lbs) each - 2 x 6 kg (13.2 lbs) dumbbells, 6 kg (13.2 lbs) each - 2 x 7.5 kg (16.5 lbs) dumbbells, 7.5 kg (16.5 lbs) each Use the weights that fit your level, choosing a load you can manage with good form. 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 standing full body dumbbell workout with no floor exercises - Enjoy a structured super-set strength format - Have 30 minutes to work on strength and muscle endurance - Like training strength, balance and control at home Grab your dumbbells, stay standing and enjoy every super-set along the way. 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 Standing Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M70_1jzcWKgA_oLbi_q1DSx6 WORKOUT CHAPTERS 0:00 Intro 1:24 FRONT RAISES COMBO - 4 KG X2 2:24 FRONT SQUAT - 7.5 KG X2 3:24 FRONT RAISES COMBO - 4 KG X2 4:24 FRONT SQUAT - 7.5 KG X2 5:25 FRONT RAISES COMBO - 4 KG X2 6:25 DOUBLE OPP. KNEE-TO-ELBOW CRUNCH - 7.5 KG 7:25 BICEPS CURL - 6 KG X2 8:25 DOUBLE OPP. KNEE-TO-ELBOW CRUNCH - 7.5 KG 9:25 BICEPS CURL - 6 KG X2 10:25 DOUBLE OPP. KNEE-TO-ELBOW CRUNCH - 7.5 KG 11:25 BICEPS CURL - 6 KG X2 12:25 WALKING LUNGES - 7.5 KG X2 13:25 BENT OVER ROW TO ALT. ROW - 7.5 KG X2 14:26 WALKING LUNGES - 7.5 KG X2 15:26 BENT OVER ROW TO ALT. ROW - 7.5 KG X2 16:26 WALKING LUNGES - 7.5 KG X2 17:26 BENT OVER ROW TO ALT. ROW - 7.5 KG X2 18:26 ALT. CURTSY PULSES - 7.5 KG X2 19:26 OVERHEAD TRICEPS EXT. - 7.5KG 20:26 ALT. CURTSY PULSES - 7.5 KG X2 21:26 OVERHEAD TRICEPS EXT. - 7.5KG 22:26 ALT. CURTSY PULSES - 7.5 KG X2 23:26 OVERHEAD TRICEPS EXT. - 7.5KG 24:26 UPRIGHT ROW - 6 KG X2 25:27 HAMMER BICEPS CURL - 6 KG X2 26:27 UPRIGHT ROW - 6 KG X2 27:27 HAMMER BICEPS CURL - 6 KG X2 28:27 UPRIGHT ROW -6 KG X2 29:27 HAMMER BICEPS CURL - 6 KG X2