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
![Man performing a squat outdoors next to exercise mat and kettlebell](https://cdn.mos.cms.futurecdn.net/JyNZxJrk6BizpGhtzuf8FX-320-80.jpg)
You don’t need lunges to build stronger legs, just this one bodyweight exercise and a kettlebell
By Sam Hopes last updated
Kang squats are a weightlifting exercise used to build muscle and lower-body strength. Here’s how to do Kang squats and what the benefits are.
![Woman doing a bodyweight squat outside near some water](https://cdn.mos.cms.futurecdn.net/DRbfYmcvkMyNvajMuQYPyn-320-80.jpg)
I’m a personal trainer — this 3-move bodyweight workout builds full-body strength and boosts your metabolism
By Sam Hopes last updated
This three-move bodyweight workout builds explosive full-body strength and boosts your metabolism without weights. A personal trainer explains how.
![Woman performing a dragon pose on yoga mat during exercise in studio](https://cdn.mos.cms.futurecdn.net/GiK2Ttx3jVcjTRvFpxUrxZ-320-80.jpg)
I tried 3-minute dragon lunges to boost hip flexibility and build lower body strength — here's what happened
By Sam Hopes published
The dragon lunge and dragon pose variations strengthen the glutes, hip flexors, quads, and lower body joints — here's how to do the bodyweight exercise and the benefits.
![Woman sitting on yoga mat outdoors performing a spinal twist with left leg extended and right leg bent, twisting to the right](https://cdn.mos.cms.futurecdn.net/vC8tApE3Fmi9pPJ49SuJ8X-320-80.jpg)
I just tried a 60-minute penguin yoga class— and the results surprised me
By Sam Hopes last updated
Here's what happened when our fitness writer tried a 60-minute vinyasa yoga class alongside a colony of penguins.
![Asics Gel Kayano 30 running shoes shown against blue backdrop](https://cdn.mos.cms.futurecdn.net/8yeVmtcnLxS7CbaKzGQBNh-320-80.jpg)
Run, don't walk! Our favorite Asics Gel Kayano 30 running shoes are now $40 off in rare sale at Amazon
By Sam Hopes last updated
The Asics Gel Kayano 30 running shoes are on sale at Amazon for a limited time at 25% off. Here's how to shop the epic deal.
![Woman sitting on yoga mat in light and airy studio cross-legged performing a breathing exercise with hand on chest](https://cdn.mos.cms.futurecdn.net/bd9Vxf89SUQuxhJiUPuya9-320-80.jpg)
3 breathing exercises for beginners to build mental strength, boost mood and strengthen your core
By Sam Hopes last updated
Breathing exercises like box breathing and lion's breath help me engage my core, build mental strength, and sleep better —here's how to use them.
![Writer Sam Hopes performing a dolphin plank in her living room at home](https://cdn.mos.cms.futurecdn.net/jD5zbpp8dkrxjwYjj8YeLi-320-80.jpg)
I tried 90 dolphin push-ups every day for one week — here’s what happened to my body
By Sam Hopes last updated
What is the dolphin push-up, how do you do it and what happens if you do 90 reps every day for one week?
![Man performing a lunge outdoors during workout next to the ocean](https://cdn.mos.cms.futurecdn.net/aoTdXnYjwCHPauBrHHMPmb-320-80.jpg)
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.
![Man on exercise mat in studio performing a single leg Romanian deadlift with left leg raised and holding two dumbbells](https://cdn.mos.cms.futurecdn.net/pyEJdAVsSs8aer62x58v8W-320-80.jpg)
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.
![Woman performing gorilla stretch on yoga mat in light and airy studio during stretching session](https://cdn.mos.cms.futurecdn.net/HiNHTyg6B3Mn3899qMQbeB-320-80.jpg)
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 up close](https://cdn.mos.cms.futurecdn.net/oC7pv9amRj5SoiQo4EGeiM-320-80.jpg)
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.
![Golfers carrying the best golf bags](https://cdn.mos.cms.futurecdn.net/nfN7KRLjnDQ33x9hSvUELG-320-80.jpg)
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.
![a woman carrying two dumbbells](https://cdn.mos.cms.futurecdn.net/M4JFuaqX9wKYAXKxFcU7eN-320-80.jpg)
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.
![a photo of a woman holding a kettlebell in the gym](https://cdn.mos.cms.futurecdn.net/TyzTgKDqLGcWMgA9BfoH8P-320-80.jpg)
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.
![Man in the gym performing a barbell back squat](https://cdn.mos.cms.futurecdn.net/FuuYjwYK9LiJXsxUv3nT7S-320-80.jpg)
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.
![Man lifting a barbell with plates on using both hands during outdoor strength training session](https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-320-80.jpg)
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.
![Woman doing clamshells with a resistance band looped around her thighs](https://cdn.mos.cms.futurecdn.net/hPduqP4rbsyz5B6cswNHK5-320-80.jpg)
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.
![Man performing a hanstand push up against a wall with hands on weights](https://cdn.mos.cms.futurecdn.net/SDL9CBoPiTMLuegSAPagFG-320-80.jpg)
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.
![Woman on hands and knees with right leg extended in the air during Pilates workout](https://cdn.mos.cms.futurecdn.net/qHRMChaPeHqnqzfuKvr457-320-80.jpg)
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.
![Fitness woman doing cardio interval training outdoors. Caucasian female in sportswear exercising outdoors in morning, jumping against concrete wall](https://cdn.mos.cms.futurecdn.net/gBCHEjZXWbspFsgiJxC2EM-320-80.jpg)
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.
![a woman carrying two dumbbells](https://cdn.mos.cms.futurecdn.net/M4JFuaqX9wKYAXKxFcU7eN-320-80.jpg)
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.
![Man doing resistance band push-ups](https://cdn.mos.cms.futurecdn.net/e3uz55r5GJsRATqUJRH5X6-320-80.jpg)
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.
![Pilates ab workout: Image of Nicole on all-fours with left arm and right leg extended](https://cdn.mos.cms.futurecdn.net/yoHM8jrLTU2CAzFH2BdBoh-320-80.jpg)
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.
![Woman in black workout clothes performing a side lunge on her left leg outdoors against a concrete background](https://cdn.mos.cms.futurecdn.net/6vvUgKuzwGhikg6CxDA8E4-320-80.jpg)
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.