Sam Hopes
Sam Hopes is a level 3 fitness trainer, level 2 reiki practitioner, and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Having worked with brands like F45 and Virgin, Sam now primarily teaches outdoor bootcamps, calisthenics and kettlebells. In her spare time, she enjoys CrossFit, yoga and running and is currently training for her next Hyrox in London. She can be found testing the latest fitness technology and has a keen interest in mobility, stretching and writing on hot topics like nutrition, sleep and recovery.
Latest articles by Sam Hopes
![a photo of Sarah Lindsay performing a split squat](https://cdn.mos.cms.futurecdn.net/C6gVdytjKDSH5pcgnWMegj-320-80.jpg)
I'm a personal trainer — this is the one move I use to unlock tight hips and boost lower body mobility
By Sam Hopes published
The runner's lunge calf stretch targets your hips, calves and ankles and builds lower body flexibility to boost squat mobility. Here's how to do it and what the benefits are.
![Man performing a one-leg forearm plank outdoors](https://cdn.mos.cms.futurecdn.net/YcpfamYVfakSJqeWRVyHZY-320-80.jpg)
I did 50 army crawl planks every day for one week — here’s what happened to my core
By Sam Hopes last updated
The army crawl plank variation builds stronger shoulder and core muscles and targets your whole body. Here's what happens when you do it for a week.
![a photo of a strong woman with dumbbells](https://cdn.mos.cms.futurecdn.net/V5KseSsdLZhcox4HSxJ4GE-320-80.jpg)
Forget burpees — this no-jumping HIIT Pilates workout sculpts your abs and arms in just 10 minutes
By Sam Hopes last updated
The no-jumping Pilates HIIT workout with dumbbells is by Alo Moves, which only takes 10 minutes and sculpts stronger core and arm muscles without high-impact movement.
![Man outside pulling a resistance band to one side during a twist exercise](https://cdn.mos.cms.futurecdn.net/UDWEFLiTH2D4mmw7odTn6j-320-80.jpg)
5 best exercises to grow your triceps using a resistance band
By Sam Hopes published
Build stronger triceps muscles using these five exercises and a resistance band. Here's how to do them, according to a personal trainer.
![Scarpa Rush 2 Mid GTX hiking boots](https://cdn.mos.cms.futurecdn.net/ttdCdDrrZG2UJoipLCQsdJ-320-80.jpg)
Best hiking boots in 2024 — tested and rated for walks and trails
By John R. Quain, Dan Bracaglia last updated
These are the best hiking boots to in 2024, including the best waterproof hiking boots and the best hiking boots for bad weather.
![Ollie Thompson holding a kneeling plank](https://cdn.mos.cms.futurecdn.net/t33FpyV47CDAvfhf9P7VKL-320-80.jpg)
I'm a personal trainer — this one bodyweight compound exercise sculpts your core without weights
By Sam Hopes last updated
The fishhook plank builds a strong core and develops your functional fitness. Here's how to do it, the benefits of the plank exercise and variations.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
This one bodyweight exercise can strengthen your obliques, abs and hips — and boost flexibility
By Sam Hopes published
The hanging L-sit is a bodyweight exercise found in calisthenics that builds full-body strength and lower-body flexibility and develops hip flexor and core endurance. Here's how to do it.
![Woman outdoors on a yoga mat performing an ab exercise during ab workout](https://cdn.mos.cms.futurecdn.net/MYgAqvqzzZe7ezPtRuiGbN-320-80.jpg)
3 10-minute ab workouts to sculpt a strong core and strengthen your hips
By Sarah Jacobsson Purewal last updated
Work your core three ways with these equipment-free 10-minute ab workouts to build a stronger core.
![a photo of a woman doing a HIIT workout](https://cdn.mos.cms.futurecdn.net/XjZKZtuatMvyJZxQ9MYT9a-320-80.jpg)
Best HIIT workouts for beginners you can do at home
By TJ Fink last updated
Get your heart pumping with these beginner HIIT workouts suitable for beginners and all levels.
![Woman on exercise mat outside with Pilates ball between feet and legs raised into the air lying on her back](https://cdn.mos.cms.futurecdn.net/dd8B2qmM2FNVpocH6MjKiS-320-80.jpg)
Pilates instructor shares a 20-minute full-body Pilates workout to sculpt muscle and boost metabolism
By Sam Hopes published
The 20-minute Pilates workout by Alo Moves targets your entire body and boosts metabolism using cardio and strength exercises.
![Man performing Cat Cow pose on exercise mat in studio](https://cdn.mos.cms.futurecdn.net/3xL7Wra4BgJUkabNaK7tDo-320-80.jpg)
The Cat Cow stretch boosts upper body flexibility and strengthens your back and spine — here's how to do it
By Sam Hopes published
The cat-cow stretch is a yoga pose used by many to build upper body flexibility, increase spine mobility and strengthen your back. Here's how to do it, and the benefits.
![a photo of a woman doing a plank](https://cdn.mos.cms.futurecdn.net/P4ezHN7VXVuoKg6nNwqY8S-320-80.jpg)
Plank exercise: This is how long you should hold a plank for
By Jane McGuire last updated
How long do you need to hold a plank exercise to see results? It's not as long as you think.
![Woman standing against grey wall holding a kettlebell overhead with right arm and left hand on hip](https://cdn.mos.cms.futurecdn.net/sYDTgEFRe5NZmD9tmYT4US-320-80.jpg)
You don't need planks to build core muscle — try this 3-move kettlebell ab workout instead
By Sam Hopes published
No crunches, no planks, just use this 25-minute kettlebell abs workout to build a strong and defined core.
![Bob and Brad C2 Pro Heat and Ice Massage Gun.](https://cdn.mos.cms.futurecdn.net/PR2tgMZTsDAQ7owduMrUTh-320-80.jpg)
The 8 best massage guns 2024 to relieve muscle pain and tension
By Jane McGuire, Sam Hopes last updated
Review We've tested the best massage guns you can buy to boost recovery, reduce stress and get a deep tissue massage at home.
![woman performing a plank outdoors on an exercise mat](https://cdn.mos.cms.futurecdn.net/U6ZAxvMRqbRUMMdQBg8U8g-320-80.jpg)
Forget push-ups — the scapula push-up is the best bodyweight exercise to strengthen your barbell bench press
By Sam Hopes last updated
The scapula push-up is a bodyweight exercise that develops shoulder strength, mobility, stability, and injury-prevention. A personal trainer explains how.
![Man walking through a park holding two kettlebells performing a farmer's walk](https://cdn.mos.cms.futurecdn.net/8t6nAQ9BSXEHKcYsN8NSMc-320-80.jpg)
Forget running — this walking workout with weights strengthens your core and boosts your metabolism
By Sam Hopes last updated
This 25-minute walking workout with weights builds lower body strength, boosts your metabolism and helps to build mental resilience. Here's how.
![Best shoes for Peloton](https://cdn.mos.cms.futurecdn.net/SGn7hQZNmxQBsCUFcZM6d7-320-80.jpg)
8 best shoes for Peloton and indoor cycling 2024: tried and tested
By Jane McGuire last updated
The best shoes for Peloton and home exercise bikes are tried and tested by our in-house Tom's Guide fitness team, including models by Peloton, Rapha and more.
![a man doing a dumbbell bicep curl](https://cdn.mos.cms.futurecdn.net/nc8UNMQfrWRYHK5WWe5UNj-320-80.jpg)
Sculpt your biceps, triceps and shoulders with this 10-move dumbbell standing arm workout — it just takes 10 minutes
By Sam Hopes last updated
These are the 10 exercises you should do to build your biceps and triceps using just a set of dumbbells, according to a Gymshark athlete.
![a photo of a woman stretching her glute muscles](https://cdn.mos.cms.futurecdn.net/z5iYG9KyGjdoNUkEhrpkxm-320-80.jpg)
I’m a personal trainer — this one-minute lower body stretch builds flexibility and improves sciatica
By Sam Hopes last updated
The reclined pigeon pose variation targets and stretches the hip flexors, gluteal muscles and groin. A personal trainer explains how to do it, the benefits and ways to modify it.
![Woman performing happy baby pose on yoga mat in studio](https://cdn.mos.cms.futurecdn.net/x45faSjeXNNaatHXRYC9hT-320-80.jpg)
I tried a 3-minute Happy Baby exercise every day for one week — here's what happened to my body
By Sam Hopes last updated
Our writer tried Happy Baby pose for three minutes every day for one week. Here's what happened, and how to do the pose yourself.
![Woman performing back bend exercise on yoga mat](https://cdn.mos.cms.futurecdn.net/oxghW2frJPbcefGgNY9V65-320-80.jpg)
Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
By Sam Hopes last updated
A Pilates instructor shares a 20-minute "healthy hips" Pilates workout for beginners to build lower body strength, so we gave it a try.
![Left image holding Oura Ring and right image holding the Circular Ring Slim side by side](https://cdn.mos.cms.futurecdn.net/QReRv2cEGTVTT8aAFUaWaZ-320-80.jpg)
I ditched the Oura Ring for the Circular Ring Slim — 5 reasons why I'm going back
By Sam Hopes last updated
How does the Circular Ring Slim compare with the Oura Ring Generation 3? We explain five problems from testing, and why you might stick with Oura or other rivals instead.
![a photo of the Lenzyne Macro drive bike light: best bike lights](https://cdn.mos.cms.futurecdn.net/3xHDjTdWBBPHxKVfFopSVA-320-80.jpg)
Best bike lights in 2024: Tested and reviewed
By Dan Cavallari last updated
The best bike lights we've tested, including the best front and rear bike lights to keep you safe, as well as the best bike light sets.