This 30 minute standing full body session is built around dumbbell supersets, with two exercises repeated for three consecutive sets so you have time to learn each movement and refine your form. Every exercise is done on your feet, with no floor transitions, while you work your legs, glutes, arms, shoulders, back and core. This is Day 7 of the Sculpt Program. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-full-body-super-sets-with-dumbbells This session is designed for home and it is a follow along workout with no talking, so you can simply press play and move with me. Each work block lasts 50 seconds and is followed by a 10 second break, with a beep between blocks so you always know when the next exercise begins. Because everything is standing, you stay active from start to finish without burpees, jumping or floor work. The superset format is a strong, efficient way to build muscle endurance, improve coordination and raise your heart rate while training balance, posture and control. I am using: - 2 x 6 kg dumbbells (13.2 lbs each) - 2 x 7.5 kg dumbbells (16.5 lbs each) Choose weights that suit your level. You can go lighter, heavier, or switch between pairs depending on the exercise and your 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 workout with dumbbells - Prefer training without floor exercises - Enjoy supersets and structured strength training - Need a 30 minute home dumbbell workout that feels athletic and focused Grab your dumbbells and enjoy staying upright, strong and moving the whole way through. 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 0:25 BICEPS CURL TO HAMMER CURL - 6KG X2 1:25 CURTSY TO REV LUNGE - 7.5KG X2 2:25 CURTSY TO REV LUNGE - 7.5KG X2 3:25 BICEPS CURL TO HAMMER CURL - 6KG X2 4:25 CURTSY TO REV LUNGE - 7.5KG X2 5:25 CURTSY TO REV LUNGE - 7.5KG X2 6:25 BICEPS CURL TO HAMMER CURL - 6KG X2 7:26 CURTSY TO REV LUNGE - 7.5KG X2 8:26 CURTSY TO REV LUNGE - 7.5KG X2 9:26 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 10:26 OV. TRICEPS EXT - 7.5 KG 11:26 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 12:26 OV. TRICEPS EXT - 7.5 KG 13:26 BENT-OVER ROW TO ALT. ROW - 7.5KG X2 14:26 OV. TRICEPS EXT - 7.5 KG 15:26 WINDMILL TO WOODCHOP - 7.5 KG 16:26 WINDMILL TO WOODCHOP - 7.5 KG 17:26 FRONT SQUAT - 7.5 KG X2 18:27 WINDMILL TO WOODCHOP - 7.5 KG 19:27 WINDMILL TO WOODCHOP - 7.5 KG 20:27 FRONT SQUAT -7.5 KG X2 21:27 WINDMILL TO WOODCHOP - 7.5 KG 22:27 WINDMILL TO WOODCHOP - 7.5 KG 23:27 FRONT SQUAT - 7.5 KG X2 24:27 DIAGONAL CHEST PRESS - 7.5 KG 25:27 SUMO SQUATS - 7.5 KG X2 26:27 DIAGONAL CHEST PRESS - 7.5 KG 27:28 SUMO SQUATS - 7.5 KG X2 28:28 DIAGONAL CHEST PRESS - 7.5 KG 29:28 SUMO SQUATS - 7.5 KG X2