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.
7
Want sculpted arms this summer? Look no furtherCredit: Chloe Thomas
7
PT Chloe Thomas revealed how to strengthen your arms in five moves, no equipment neededCredit: Chloe Thomas
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.
Advertisement
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.
Read more on arm workouts
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?
Advertisement
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.
PT reveals quick at-home Pilates workout to strengthen your core and blast your lower abs
“To reduce body fat you need to be eating in a caloric deficit and eating healthy, minimally processed foods.
Advertisement
“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
7
Start off kneeling as a beginner and then progress to plankingCredit: Chloe Thomas
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.
Advertisement
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
7
Advertisement
Start in plank and tap each shoulder while keeping your hips steadyCredit: Chloe Thomas
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.
Advertisement
3. Pike Push ups
7
Start on your knees to make think exercise easier or pop your feet on a sofa chair to up the anteCredit: Chloe Thomas
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.
The 5 best exercises to zap belly fat fast
Advertisement
Agonising sit ups aren’t the only way to blast belly fat.
London-based personal trainer Will Duru shared five exercises to get a trimmer tummy this summer.
1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Advertisement
Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
Advertisement
3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn’t sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a ‘running’ pace.
Do four sets, 40 seconds each.
Advertisement
4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
Advertisement
Lie on the floor, bend your knees and place the soles of your feet together so your legs are ‘butterflying’ out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
Advertisement
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
7
Advertisement
Grip the edge of a chair and slide yourself off it, lowering your bum towards the floorCredit: Chloe Thomas
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.
Advertisement
5. One armed press ups
7
Place on hand down next to you and extend the other one out sidewaysCredit: Chloe Thomas
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.
Advertisement
As this gets easier you can go to full plank position, not using your knees.
Runners, joggers and walkers shared their health and fitness experiences on KSAT Connect in anticipation of the San Antonio Marathon weekend. (KSAT Connect)
SAN ANTONIO – Runners, joggers and walkers shared their health and fitness experiences on KSAT Connect in anticipation of the San Antonio Marathon this weekend.
Ahead of the inaugural SATX Marathon on Dec. 7, KSAT invites you to share photos, short videos and personal stories about why you are running, who you’re running for and what the race means to them.
>> What to know about the San Antonio Marathon: Street closures, routes, expo
Check out these photos and videos uploaded to KSAT Connect:
Advertisement
Raul
Running the SA Rock and Roll Marathon, 2yrs. With my dog Cannoli. We ran 26.2 miles. This year, I will be running solo, 26.2 miles. With my dog Cannoli, running the last 3 miles. Crosssing the finish line together.
Jam1230
–My running journey started many years ago with a prayer for discipline to exercise consistently and from my first run to my current exercise activity I thank God for the ability to do so. As many of my immediate family members battle diabetes, I strive to exercise diligently keeping them in mind and believing for them to remain courageous in their fight. Endurance running has shown me enhanced health, physical growth and increased faith. I’m so glad to participate in the first San Antonio Half Marathon this weekend. Good luck and God bless all participants.
Julian
How to participate:
Open the KSAT News app, KSAT Weather app, or visit the KSAT Connect web page. We recommend using the KSAT News app for regular access to KSAT Connect!
If you’re on the KSAT News app, click KSAT Connect in the navigation bar at the bottom of your screen. If you’re in the KSAT Weather Authority app, open the navigation bar at the top left of your screen and click KSAT Connect.
Sign in or sign up for a FREE KSAT Insider (member) account by clicking the orange button with the text “Log in to Upload a Pin.”
Once you’re signed in, you’ll click the orange button that now reads “Upload a Pin.”
Click the blue button at the top to choose the photo or video you’d like to share.
Select “Outdoors” as the channel and “Activities” as the category.
Tell us about your photo or video by including a description.
Click the orange button at the bottom to upload.
KSAT may select submissions to feature on air and online. KSAT encourages entrants to respect privacy and only post media they own or have permission to share.
Advertisement
Share your training, your triumphs and the reasons you run — KSAT wants to tell your story.
As Konkona Sensharma celebrated her 46th birthday recently, the actor and filmmaker revealed the simple yet powerful wellness philosophy that keeps her energised in her 40s. Today, her routine blends strength training, yoga, mindful nutrition and a sustainable approach to fasting, choices shaped by years of evolving self-awareness.
Fitness wasn’t always her priority
Konkona has openly shared that during her teens and 20s, fitness barely featured in her life. Like many, she relied on youth to get away with indulgence. Everything changed after she became a mother in her early 30s. That period marked her initiation into yoga, an anchor she has sustained for more than a decade.
Yoga: The foundation of her mind–body balance
She credits yoga with building her connection to her body, boosting flexibility, improving mental clarity and transforming how she approached long-term wellness. A consistent yoga practice became her first major step into a healthier lifestyle.
Advertisement
Strength training in her 40s: A game changer
While yoga strengthened her inside out, it was in her 40s that she embraced weight training. Konkana told Indian Express that incorporating resistance workouts has reshaped her physically and mentally. She now focuses on overall strength, mobility, and balance rather than pursuing weight loss. For her, strong muscles are non-negotiable, supporting longevity, joint health and daily functionality.
Why she believes fat loss starts in the Kitchen
Although her personal goals go beyond weight management, Konkona emphasises a truth she has learned with age: most weight loss happens due to diet, not workouts. She estimates that around 80–85% of fat loss is influenced by food choices. This awareness has guided her toward more intentional eating habits.
A smarter, cleaner diet after 35
Advertisement
Konkona says she has never eaten as nutritiously as she has in the past decade. Her daily diet is structured around:
–High protein intake to support muscle health and satiety
-Plenty of fruits and vegetables for vitamins and fibre
-Healthy fats like nuts, chia seeds and flaxseed paired with fruits to prevent sudden sugar spikes
-Magnesium awareness, which she now views as essential for energy, sleep and recovery
Advertisement
She is also more conscious of issues like insulin resistance, something she believes women should start tracking in their late 30s and early 40s.
Intermittent fasting
Konkona practices intermittent fasting in a flexible, sustainable way. She typically follows a 14-hour fasting window four to five times a week. On days when her body signals fatigue or poor sleep, she shifts to a 12-hour digestive break instead of forcing a strict schedule.
She often trains during her fasting window and finds that it gives her more energy, though she stresses that this is her personal experience, not advice for others. For anyone considering fasting, she recommends checking in with a doctor and evaluating any pre-existing health concerns.
The College of Charleston School of Health Sciences is debuting a state-of-the-art testing program that will have students, faculty and staff working directly with campus and community members who wish to better understand various measures of fitness and how they impact their health.
The Fitness and Community Health Testing (FaCHT) program will assess cardiovascular fitness, body composition, metabolic rate, muscular fitness and more for those who are using weight loss drugs, receiving hormone therapy or looking to better understand their fitness levels. The program will not diagnose or treat health conditions.
The FaCHT program will offer VO2 max testing, the gold standard testing for heart and lung health and oxygen utilization, which health experts agree is the strongest predictor of longevity. DXA scan data, which shows the amount of fat and non-fat mass on the body, can be bundled with the VO2 max results for a better overall picture of health. This can be especially useful as people age.
Advertisement
“Tracking body composition and cardiovascular fitness gives us a comprehensive picture of an individual’s overall state of health,” says Chris Reader, FaCHT program coordinator in the Department of Applied Exercise Science. This, he adds, “can be helpful to provide to their physicians to diagnose and treat health concerns.”
“The launch of the FaCHT program fills a void in the health and fitness testing market in Charleston, and represents a one-stop shop for anyone who wants to be able to present test results to their own physicians for deeper insight into their fitness journey,” says Wes Dudgeon, dean of the School of Health Sciences.
Community members interested in learning more about the Fitness and Community Health Testing program can meet faculty and staff and receive guided tours of the new lab space on Tuesday, Dec. 9, 6–7:30 p.m. RSVP to [email protected] by Dec. 6.
How it works
Community members can visit the College of Charleston MarketPlace Fitness and Community Health Testing page to learn more about the types of tests offered and to sign up.
Initial results are made available at the visit, and a complete report is emailed to participants for ease of sharing with their physicians.
Individuals can discuss results with their doctors to refine health and fitness programs for optimal results.
Benefits to Students
Along with the benefit to the community, the program also offers unique opportunities for College of Charleston students. FaCHT will host two student interns this spring semester, providing experience in a lab environment, managing data and understanding the science of the testing environment.
