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. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3. Having worked with fitness studios like F45 and Virgin, Sam now primarily teaches outdoor bootcamps, bodyweight and calisthenics, and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam is currently in training for her next mixed doubles Hyrox competition in London this year, having completed her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, yoga, and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down! At work, she can be found testing the latest fitness technology and wearables, anything yoga and CrossFit-related, and has a keen interest in nutrition, sleep, and recovery.
Latest articles by Sam Hopes
Stiff hips? This 5-move bodyweight walking workout builds flexibility and a stronger lower body
By Sam Hopes last updated
A five-move bodyweight walking workout could help build flexibility, strengthen your lower body, and boost your mood. Here's how.
I'm a personal trainer — strengthen your core and build lower body muscle with these 3 dumbbell exercises
By Sam Hopes last updated
Strengthen your core and build lower body muscle and strength using these three bodyweight exercises and a dumbbell.
I added a 1-minute gorilla stretch to my workouts every day for one week — here's what happened
By Sam Hopes published
The gorilla stretch is a yoga pose responsible for stretching the muscles of your posterior chain, including the lower back and hamstrings. Our writer did it every day for one week.
Best golf shoes 2024: tried and tested
By Scott Kramer last updated
The best golf shoes for men and women have all the technical features, waterproofing and other goodies you need.
Best golf bags 2024 — rated and reviewed
By Mike Bailey last updated
We’ve found the best golf bags for walking, riding, and traveling in 2024 — perfect for golfers of all skill levels.
What is the 2-move CrossFit ‘Midline March’ workout, and could it build full-body muscle and a stronger core?
By Sam Hopes published
The CrossFit 'Midline March' workout uses the farmer's walk and GHD sit-up to build full-body strength and target your core muscles. Here's how to do it.
How to lose belly fat — 10 exercises to try
By Jane McGuire last updated
The best exercises to target belly fat. Add these exercises to your routine to torch calories and tone your stomach.
I’m a personal trainer — 5 things I wish I'd known before trying barbell squats for the first time
By Sam Hopes last updated
A personal trainer reveals five tips for barbell squat beginners learning how to squat for the first time, the benefits, and ways to improve the strength compound exercise.
Forget dumbbells — this 3-move barbell workout builds a strong core and full-body muscle in 15 minutes
By Sam Hopes last updated
You just need 15 minutes and this three-move barbell complex to build full-body strength, burn calories and work up a sweat. A personal trainer explains how.
Just one bodyweight exercise strengthens your glutes, hips and lower back — and boosts flexibility
By Sam Hopes last updated
The clamshell is a bodyweight exercise that develops range of motion, increases mobility and strengthens the hips, glutes, adductors and lower back. Here's how to do it.
I did 50 handstand push-ups every day for a week — here are my results
By Sam Hopes last updated
The handstand push-up is an advanced push-up progression that builds strength in your shoulders, triceps, chest and upper back. Here's what happens when you do 50 reps every day.
A Pilates instructor says these 6 exercises strengthen your abs without weights — so I gave them a try
By Sam Hopes published
A Pilates instructor shares six abs exercises that strengthen your core and hip flexors without weights, and the routine only takes five minutes. Here's how.
I added a Jefferson curl exercise to my morning routine to boost flexibility and build strength — here's my results
By Sam Hopes last updated
The Jefferson curl is a mobility exercise that builds flexibility and strength in the core, back, glutes and hamstrings. Our writer added the exercise to her daily routine, here's why.
Forget CrossFit — this 11-move ‘Dumbbell Destroyer’ workout builds functional strength and endurance
By Sam Hopes last updated
This 11-move, 22-set dumbbell workout builds functional strength and endurance and works your whole body.
I did 50 resistance band push-ups every day for a week — here’s what happened to my body
By Sam Hopes last updated
The resistance band push-up is an advanced push-up variation that builds stronger pecs, triceps and shoulders. Here's how to do it, the benefits, and what happened when we tried it.
A Pilates instructor shares an 8-minute Pilates abs workout for deep core activation — so I tried it
By Sam Hopes last updated
A Pilates instructor shares an eight-minute Pilates abs workout for deep core activation — so our writer and in-house personal trainer tried it. Here's her verdict.
Forget weights — these 5 bodyweight ankle exercises boost flexibility and build lower-body strength
By Sam Hopes last updated
These 5 mobility exercises build ankle strength, improve mobility and boost lower body flexibility without weights. Here's how to do them, according to a physical therapist.
I’m a personal trainer — here are 4 things I wish I'd known before I started counting macros
By Sam Hopes last updated
Learn how to count macros, the benefits of counting macros, when to avoid it, and why it matters, according to a personal trainer.
Sculpt stronger shoulders without weights using this one bodyweight compound exercise
By Sam Hopes published
The pike push-up is a bodyweight compound exercise that builds strength in the anterior deltoids, pectoralis major and triceps. Here's how to do it, according to a personal trainer.
You just need 3 moves and a set of dumbbells to sculpt chest muscle and build upper-body definition
By Sam Hopes last updated
You just need three dumbbell exercises to build a bigger chest and sculpt stronger muscles. Here's how to do the moves using one set of weights.
I'm a personal trainer — here's 3 reasons why I've added scissor crunches to my ab workouts
By Sam Hopes last updated
The scissor crunch is an abs exercise that builds a strong core and targets your hip flexors and quads without lifting weights. Here's how to do it, according to a personal trainer.
You just need a kettlebell and 3 mobility exercises to unlock tight hips and boost hamstring flexibility
By Sam Hopes published
A fitness coach shares three mobility exercises that unlock tight hips, boost hamstring flexibility and strengthen the spine. Watch how to do them.
Can eating before a workout boost fat loss or should you train on an empty stomach? We asked the experts
By Sam Hopes published
Is fed-state training or fasted-state training better for fat loss? Experts reveal the best way to optimize nutrition and energy for performance whether you choose to eat or not.
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