Finish your week strong with this 30 minute standing full body workout with dumbbells. Every movement is done on your feet, so you can train your lower body, upper body, and core without any floor exercises. This is Day 4 of the 7 Day Azure Program. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/30-min-standing-full-body-workout-with-dumbbells-1-week-standing-workouts-program The session is designed for home training and there is no talking, so you can simply follow along with me from start to finish. You will work for 50 seconds at a time with 10 second breaks in between, and a beep lets you know when each block changes. Throughout the workout you alternate between lower body, upper body, and core focused exercises, using compound standing movements to build strength and raise your heart rate. Equipment: - 1 or 2 pairs of dumbbells (I am using a pair of 4 kg (8.8 lbs) for the upper body exercises and another pair of 7.5 kg (16.5 lbs) for the rest) - Water and a towel We start with a simple standing warm up to wake up the whole body, and we finish with a calming full body cool down and stretches. This workout is perfect if you: - Want an efficient at home full body routine in 30 minutes - Prefer low impact, joint friendly training - Have limited space but still want a complete strength session - Are using it as the last workout in the 1 week standing dumbbell workout program Take it at your own pace and enjoy moving with me today. RELATED PLAYLISTS 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 ALT. SHOULDER ROTATE 1:25 HIP ROTATE + SIDE BENDS 2:25 GOOD MORNINGS 3:25 SQUAT TO HAMSTRING STRETCH 4:25 JUMPING JACKS VARIATION 5:25 ALT. FRONT LUNGE + PRESS 6:26 ROW + REV. LUNGE 7:26 ROW + REV. LUNGE 8:26 ALT. 2X PULSE CURTSY TO SQUAT 9:26 ALT. CLEAN + SQUAT + PRESS 10:26 2X HALF BICEPS CURL + 2X OPENERS 11:26 2X FLYES + 2X SERVERS 12:26 HALF PRESS + FRONT RAISES 13:26 BENT-OVER 2X KICKBACKS + 2X TRICEPS EXT. 14:26 THRUSTERS 16:27 SQUAT + FRONT HOLD 17:27 B-STANCE SQUAT 18:27 B-STANCE SQUAT 19:27 SUMO SQUAT 20:27 WOOD-CHOPPER 21:27 WOOD-CHOPPER 22:27 ALT. COSSACK SQUAT + UPRIGHT ROW 23:27 SKIER SWING 24:27 2X PULSE SQUAT + FRONT PRESS 25:27 ALT. SNATCH + MARCHES 26:28 DB SWINGS 27:28 ALT. QUAD STRETCH + KNEE HUG 28:28 ALT. HAMSTRING STRETCH