A PT has shared her ultimate summer arm workout – and there’s not a dumbbell in sight.

If lugging weights around the gym for the sake of sculpted guns isn’t for you, then don’t sweat it – just five equipment free exercises are enough to tone up those biceps and triceps.

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And what’s more, you can do them from the comfort of your own home – or hotel room, if you’re jetting off for the holidays.

Personal trainer and women’s health and mindset coach Chloe Thomas put together a circuit of five exercises guaranteed to have your arms burning.

The PT – who goes under the name Chloe Inspires Coaching – recommended you do the circuit two or three times a week for best results.

“Aim for three rounds, with 30 seconds rest between each exercise,” she said.

Chloe advised you take 90 seconds of rest between each circuit.

And if you’re feeling brave – and looking for an extra burn – why not attempt doing the circuit four times over?

Your arms might feel sore afterwards – but they’ll certainly look fabulous.

Just make sure you warm up first to avoid injury, the PT said.

Chloe noted: “No exercise can spot reduce body fat; this is a myth and not possible.

“These exercises will increase strength and muscle mass.

“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.

“If you want to build muscle in your arms or core you need to make sure you are eating adequate protein each day.”

Roll out your mat, make sure you have a chair nearby, and let’s get started.

1. Diamond press ups

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Begin by kneeling on all fours with your hands under your chest, forming a diamond shape with your thumbs and index fingers.

Lower your body by bending your elbows, keeping them close to your sides – make sure you’re not flaring them out.

Lower until your chest is just above the ground and then push back up to the starting position.

Aim to do 10-12 reps of this exercise.

Beginners should start this exercise kneeling, but you can progress to full body press ups once you’re feeling confident, with no knees on the floor.

Simply get into a plank position and do the same sequence of movements.

2. Plank to shoulder taps

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Begin in a plank position with your hands under your shoulders and your body in a straight line.

Lift your right hand and tap your left shoulder.

The aim is to try and avoid moving your hips, so keeping your core tight will help with this.

Put your right hand to the floor and do the same with your left hand tapping your right shoulder.

Repeat this 10 to 12 times on each side.

3. Pike Push ups

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If you think you’re going to get a nice stretch out of this downward dog, think again!

Assume the position, with your hips raised and your hands and feet on the ground.

Next, bend your elbows to lower your head towards the ground.

Lower until your head is just above the ground, before pushing back up to the starting position.

Aim to do between five and eight reps.

To make this easier start on your knees and move to your feet.

But if you’re finding it too easy, pop your feet onto a sofa or chair.

4. Chair Dips

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Sit on the edge of a sturdy chair, with your hands gripping the edge next to your hips.

Slide yourself off the chair and lower your body by bending your elbows.

Lower until your elbows are at about 90 degrees, before pushing back up to the starting position.

Do 10-12 reps.

To make this harder, move your legs further away from the chair.

5. One armed press ups

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Begin in a kneeling position with your knees just behind your hips.

Place one hand next to you on the mat and splay the other arm out, with your palm on the floor.

Lower until your chest is just above the ground. Push back up to the starting position.

Do five to eight reps and perform the exercise on the other arm.

As this gets easier you can go to full plank position, not using your knees.