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
![best water bottles](https://cdn.mos.cms.futurecdn.net/u2T3dB3AnygbuyUzHrf6Ba-320-80.jpg)
The best water bottles to buy in 2024
By Jane McGuire last updated
Whether you're looking for a bottle for everyday use, outdoor adventures, or sports, we've got you covered with our tried and tested guide to the best water bottles.
![Woman on yoga mat in studio performing a yogi squat with hands in prayer](https://cdn.mos.cms.futurecdn.net/MEtJKfknjULK6hqPr7bX8g-320-80.jpg)
You don’t need squats to strengthen your hips, glutes and quads — just this one bodyweight exercise
By Sam Hopes last updated
The yogi squat, or Garland Pose, is a bodyweight exercise that strengthens the lower body and improves range of motion and flexibility in the hips, adductors and lower back. Here's how.
![Adidas Ultraboost 23 running shoe outdoors on gravel with Prime Day badge](https://cdn.mos.cms.futurecdn.net/76pcfEJdERmuiw3sxVEQbm-320-80.jpg)
Run, don’t walk! Save over $100 on the Adidas Ultraboost 23 running shoe ahead of Prime Day
By Sam Hopes last updated
Slice over $100 off the Adidas Ultraboost 23 running shoe with this Amazon Prime Day deal — one of the best Adidas running shoes around.
![Athletic woman on yoga mat during home stretching routine in pigeon pose with left leg forward and bent and right leg stretched behind](https://cdn.mos.cms.futurecdn.net/PogcFgCyc3hM7jWj2acthd-320-80.jpg)
Forget weights — this 4-move stretching routine builds lower body strength and boosts flexibility
By Sam Hopes last updated
I've been improving squat mobility with this four-move lower-body stretching routine, and it only takes 23 minutes.
![best foam rollers Woman laying on her right side in a side plank with a foam roller underneath her right leg and left hand on hip](https://cdn.mos.cms.futurecdn.net/ffGo3Eg3dtwKMh2d7UsAuM-320-80.jpg)
The 10 best foam rollers 2024: tested and reviewed
By Jane McGuire last updated
Prevent injury, improve mobility and reduce pain with the best foam rollers on the market.
![a photo of a woman putting some best ankle weights on](https://cdn.mos.cms.futurecdn.net/UVWjXjmLX3VYTiQRZFpjsU-320-80.jpg)
8 best ankle weights 2024: tested and reviewed
By Kimberly Dawn Neumann , Sam Hopes last updated
Looking for the best ankle weights for your home workouts? We’ve tested the best ankle weights on the market for your lower body, walking workouts and more.
![Gymshark models wearing Gymshark clothes on grey-blue background with Tom's Guide Prime Day deals badge center](https://cdn.mos.cms.futurecdn.net/qMTFZi8u2gopnvSFVwzfQS-320-80.jpg)
Mega Gymshark sale slashes 60% off fitness gear — 5 deals I'd shop right now before Prime Day
By Sam Hopes last updated
Forget Amazon Prime Day because this mega Gymshark sale could save you up to 60% on fitness gear starting from just $9.
![Woman jumping the best jump ropes in gym](https://cdn.mos.cms.futurecdn.net/yV88Jbr6repWLRaDwU5sV9-320-80.jpg)
8 best jump ropes for competition, home and gym workouts 2024: tested and reviewed
By Jane McGuire, Sam Hopes last updated
These are the best jump ropes to improve your strength, conditioning and endurance during home or gym workouts.
![Best home gym equipment laid out](https://cdn.mos.cms.futurecdn.net/gxWm3asdF6AAe2rR9ziao8-320-80.jpg)
Best home gym equipment 2024: Tested and reviewed by our experts
By Sam Hopes, Jane McGuire last updated
The best home gym equipment items, including treadmills, adjustable dumbbells, yoga mats, and kettlebells, and tried and tested by our fitness team.
![Woman stretching on yoga mat during workout at home](https://cdn.mos.cms.futurecdn.net/j6heaBEZqz6h42Y34NwPkb-320-80.jpg)
Forget weights — I tried this Pilates roll-up exercise that strengthens your core and boosts your posture
By Sam Hopes last updated
You don't need equipment to build a stronger core and boost spine mobility. Here are the benefits of the Pilates roll-up exercise, and how it can help your body.
![Man stretching his left hamstring while sitting down during workout](https://cdn.mos.cms.futurecdn.net/kg8KhTAF4NqSYHLEjqg7zK-320-80.jpg)
13 best cross training shoes in 2024: tried, tested and reviewed by our fitness experts
By Jennifer Rizzuto, Sam Hopes last updated
The best cross training shoes for gym workouts, including models from Nike, Ryka, R.A.D, NoBull and more.
![a photo of a woman drinking from one of the best protein shakers](https://cdn.mos.cms.futurecdn.net/77GpW4tLfmhTG7anNBfsAe-320-80.jpg)
The 9 best protein shakers of 2024, tried and tested
By Jane McGuire last updated
These are the best protein shakers, from no-frill drinking receptacles to premium models with hidden pill organizers.
![a photo of a woman holding best yoga mats](https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-320-80.jpg)
12 best yoga mats 2024: Tried, tested and reviewed by us
By Sam Hopes last updated
We've tried and tested the best yoga mats for home practice, hot yoga, Pilates, Yin, and more. Models include sustainable options, moisture-wicking, extra grip and PVC.
![Man doing resistance band push-ups](https://cdn.mos.cms.futurecdn.net/e3uz55r5GJsRATqUJRH5X6-320-80.jpg)
9 best resistance bands 2024 — tried, tested and reviewed
By Sam Hopes last updated
Buy the best resistance bands for strength training, physical therapy, rehabilitation, workouts, and stretching at any budget with our top recommendations.
![Woman holding best kettlebells on her right shoulder against a grey backdrop wearing white crop top](https://cdn.mos.cms.futurecdn.net/BP5bkkUSZGwCjKDz5zMT4Y-320-80.jpg)
8 best kettlebells 2024: tried, tested, and reviewed by a personal trainer
By Sam Hopes last updated
The best kettlebells for strength and conditioning, weightlifting, and home workouts, including Onnit, Primal and Amazon. Plus, the best kettlebells for CrossFit and competition.
![BowFlex SelectTech 552i adjustable dumbbells in their storage trays](https://cdn.mos.cms.futurecdn.net/iaNv9AScoZXywZhW4K2vfJ-320-80.jpg)
We've tested the best adjustable dumbbells for weightlifting at home 2024
By James Frew last updated
We used the best adjustable dumbbells for strength training and high-intensity workouts to help you find the right weights for your muscle-building goals.
![Woman gripping a barbell on the floor in the gym during barbell workout ready to perform deadlift](https://cdn.mos.cms.futurecdn.net/UdoMoKj8G3aETb8HzgiUT3-320-80.jpg)
CrossFit athlete shares a 3-move barbell workout to build lower body strength, muscle and power
By Sam Hopes last updated
Build stronger legs and core muscles and develop lower body power with this three-move barbell workout, according to CrossFit Games athlete Aimee Cringle.
![Woman running outdoors](https://cdn.mos.cms.futurecdn.net/gbWS35pFtDaesuBfaGQekR-320-80.jpg)
I've added 5K runs to my weekly exercise routine — and the results have been surprising
By Sam Hopes last updated
One writer added 5K runs to her weekly exercise routine in preparation for Hyrox, and here's what happened.
![a photo of a man performing a side plank](https://cdn.mos.cms.futurecdn.net/cnMigFWhEdY88kU8WxWSvi-320-80.jpg)
I did side planks with leg raises every day for a week to strengthen my core — here’s my results
By Sam Hopes last updated
This side plank variation targets your upper and lower body while building core strength. Here's what happens when you do the exercise every day for a week.
![Man outside pulling a resistance band to one side during a twist exercise](https://cdn.mos.cms.futurecdn.net/UDWEFLiTH2D4mmw7odTn6j-320-80.jpg)
Forget dumbbells — this 5-move ab workout sculpts a strong core and strengthens your hips using just a resistance band
By Sam Hopes last updated
This 25-minute resistance band workout strengthens your core muscles and hips in five moves. A personal trainer explains how to do it and the benefits.
![Nicole on all-fours with left arm and right leg extended](https://cdn.mos.cms.futurecdn.net/yoHM8jrLTU2CAzFH2BdBoh-320-80.jpg)
I tried this 35-minute bodyweight Pilates workout — and it helped release tight hips and boost core strength
By Sam Hopes last updated
A Pilates instructor says this 35-minute Pilates workout strengthens your abs and glutes without weights — so we tried it.
![Puma Fuse 2.0 cross training shoes on gym floor next to dumbbells with killer deal badge top left](https://cdn.mos.cms.futurecdn.net/v3L2ZStq2n2ABgrFrAh8ub-320-80.jpg)
I'm training for Hyrox in the Puma Fuse 2.0 cross training shoes — and they're just $54 ahead of Prime Day
By Sam Hopes last updated
The Puma Fuse 2.0 cross training shoe just went on sale ahead of Amazon Prime Day. Save up to $46 right now for a limited time.
![Woman practicing yoga outdoors on Liforme yoga mat with price drop deal badge top right corner](https://cdn.mos.cms.futurecdn.net/i5FX6Dd3hsNhD8HMPLTMbG-320-80.jpg)
Epic International Day of Yoga sale shreds 50% off the 'best yoga mat on the planet' ahead of Amazon Prime Day
By Sam Hopes last updated
Save up to 50% on the 'best yoga mat in the world' Liforme yoga mat for a limited time during International Day of Yoga sales.
![fit woman's abs](https://cdn.mos.cms.futurecdn.net/Te7ZCXoGMYSKqtYxRNaQQJ-320-80.jpg)
Forget weights — this 10-minute calisthenics core workout sculpts a strong core in 5 moves
By Sam Hopes published
This equipment-free calisthenics workout builds a strong core with five exercises and 10 minutes. Here's how to do it.
![Man performing push-ups in gym studio during workout](https://cdn.mos.cms.futurecdn.net/SHTFkbTmWNHEhWmmRYS7kZ-320-80.jpg)
I'm a personal trainer who prefers strength training to bodyweight workouts — here's why I love this 20-minute calisthenics routine for beginners
By Sam Hopes last updated
I'm a personal trainer who enjoys strength training, but here’s why I use this 20-minute calisthenics routine for beginners instead of other bodyweight workouts.