This upper arm builder begins with a nervous system meditation to help you settle into your body and feel supported, then moves into fundamental, repetition-based arm work. You'll work through bicep curls, bicep flips, lateral and front raises, shoulder presses, tricep kickbacks, and standing tricep extensions—the basics that really tone and build. It's a fully standing workout you can do anywhere. Focus on your form, connect mind to muscle, and challenge yourself to uplevel your weights as you go.

Equipment: Dumbbells