the vital 10 - upper body
Short on time but still want an effective strength workout?
This Vital 10 Upper Body Circuit uses four powerful dumbbell combinations to train your arms, shoulders, back and chest in just 10 minutes.
All you need is a pair of light-to-moderate dumbbells and a little space to move.
THE CIRCUIT:
Lat pulldown — alternating reps + doubles
Serve-a-tray — forward + lateral
Chest fly + triceps kickback
Wide biceps curl + external rotation
These combination exercises allow us to train multiple upper-body muscle groups while also challenging muscular control, stability and endurance.
Choose weights that let you maintain good form throughout the workout. Keep your core engaged, move with control and keep your shoulders down and away from your ears.
You can perform the exercises kneeling as demonstrated or modify your position as needed.
The Vital 10 is designed for busy days when you still want to do something meaningful for your strength, fitness and long-term health.
Just 10 focused minutes can help you stay consistent—and consistency is where real progress happens.
📱 FIND MORE VITAL 10 WORKOUTS INSIDE THE HUBL HABIT APP
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Always select an exercise level appropriate for your abilities. Stop if you experience pain, dizziness, chest discomfort or unusual shortness of breath, and consult a qualified healthcare professional when appropriate.
Ten minutes. One stronger body. A lifetime of better health.
Jenn Hubl-Nielsen, RDCS/CPTHubl Habit
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