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
![Sarah Lindsay performing a pike shoulder press up](https://cdn.mos.cms.futurecdn.net/H8bYL3aKE48xLZoXaMLexU-320-80.jpg)
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.
![a man performing bicep curls on a bench with a pair of dumbbells](https://cdn.mos.cms.futurecdn.net/fLnf7hqF42RqR2EuZXx6y5-320-80.jpg)
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.
![woman doing scissor crunch exercise outside on wall](https://cdn.mos.cms.futurecdn.net/gXideRetWtRCDTCimNanT5-320-80.jpg)
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.
![Muscular male holding a kettlebell overhead while performing a lunge during outdoor workout](https://cdn.mos.cms.futurecdn.net/nFUGpDKrLBRzaLLfjKYD2U-320-80.jpg)
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.
![Woman drinking a pre-workout before exercise raising a protein shaker with left arm](https://cdn.mos.cms.futurecdn.net/aum39GT9rkmoyGFajCAaGg-320-80.jpg)
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.
![Woman performing quad stretch on yoga mat in light and bright studio wearing activewear shorts and crop top](https://cdn.mos.cms.futurecdn.net/KbboEeRrJzWJpFLXoQ5sRQ-320-80.jpg)
A yoga instructor shares a 12-minute beginner-friendly workout that also reduces back pain
By Sam Hopes last updated
This 12-minute yoga for lower back pain routine by YogaRenew is suitable for beginners, stretches the hip flexors and builds spine strength and mobility.
![Woman doing a bodyweight core workout on an exercise mat](https://cdn.mos.cms.futurecdn.net/5hKvL9BiWJDZiXyinbG3YN-320-80.jpg)
I'm a personal trainer — use these 3 bodyweight ab exercises to build your core and strengthen your upper body
By Sam Hopes published
Use these three bodyweight ab exercises and a 15-minute workout to strengthen your upper body and build your core muscles.
![a photo of a woman's abs](https://cdn.mos.cms.futurecdn.net/HuhHVEKJj2JxfPfrtppd4J-320-80.jpg)
Just one bodyweight exercise strengthens abs, obliques and hips — and boosts your metabolism
By Sam Hopes last updated
The lateral shoot through is a bodyweight exercise that develops balance, coordination, cardiovascular fitness and muscular endurance. Here's how to do it.
![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)
A physical therapist says these are the 3 stretches you should do to unlock tight hips and boost flexibility — so I tried them
By Sam Hopes last updated
These are the three stretches you should do to release tight hips, boost flexibility and improve posture, according to a fitness coach and physical therapist.
![a woman doing a side crunch with her abs on show](https://cdn.mos.cms.futurecdn.net/yzgrZEw3U5Xgh59Ag2RZqj-320-80.jpg)
Forget sit-ups — 5 abs exercises to build six-pack muscles without weights
By Sam Hopes published
You can build your six-pack muscles using your body weight and these five abs exercises. One personal trainer explains how to do them and the benefits.
![Man in a low squat with arms extended at shoulder height during gorilla walk exercise](https://cdn.mos.cms.futurecdn.net/9WfYditHMHgskpFPYfjWMM-320-80.jpg)
I'm a personal trainer — the candlestick roll is the best bodyweight exercise for your barbell squats
By Sam Hopes last updated
Candlestick rolls are a gymnastics progression that develops mobility, range of motion, core stability, balance, lower body power and coordination. A personal trainer explains how.
![Woman performing a glute exercise on an exercise mat using a resistance band and step, lifting right leg to the air while laying on back](https://cdn.mos.cms.futurecdn.net/zgaxmbnuNcxaxnBedpEXaj-320-80.jpg)
Boost hip flexibility and strengthen your glutes with these 5 bodyweight exercises and a resistance band
By Sam Hopes last updated
One personal trainer reveals the five glute exercises you need to build lower body mobility, activate your glutes, and strengthen your hips using a resistance band.
![Man performing a burpee holding two dumbbells during outdoor workout](https://cdn.mos.cms.futurecdn.net/taungfzgwFJdTaiuRJYbYE-320-80.jpg)
Forget the gym — this 3-move CrossFit workout for beginners builds full-body strength
By Sam Hopes last updated
The full-body CrossFit workout by Rob Lawson builds strength, power and endurance and you only need one dumbbell, a rowing machine and three moves. Here's how.
![Three women in swimwear laughing in the ocean](https://cdn.mos.cms.futurecdn.net/LXeQAcydC53H2xW2PszVjY-320-80.jpg)
The best period swimwear has hit the sales before summer — 5 deals from $9 I'd buy right now
By Sam Hopes last updated
Find huge discounts on swimwear in the latest Amazon sales, including leak-proof period swimwear items we love.
![woman doing a hollow hold at home](https://cdn.mos.cms.futurecdn.net/KZn3dsqHGVSvBqkPmec4No-320-80.jpg)
I'm a personal trainer — this bodyweight ab exercise builds a solid core without weights
By Sam Hopes last updated
The hollow hold and hollow rock abs exercises build a strong core and target your hips, quads, and lower back without weights.
![Male with back to camera and arms raised against grey backdrop](https://cdn.mos.cms.futurecdn.net/Abmhhzas2Dqrr4T5JT6xhC-320-80.jpg)
Forget dumbbells — build a strong back and biceps with these 3 upper-body barbell exercises
By Sam Hopes last updated
These five barbell exercises build stronger back and biceps muscles. Here's how to do them, according to a personal trainer.
![a woman flexing her shoulder muscles](https://cdn.mos.cms.futurecdn.net/q6YmEH95r2qz4ZcEt9ja4i-320-80.jpg)
I'm a personal trainer — this 3-move stretching routine builds shoulder strength and boosts flexibility
By Sam Hopes last updated
A personal trainer explains how to do three tried and tested upper body exercises to build flexibility and strength in your shoulders.
![Woman pulling a resistance band apart with arms extended to the sides against grey backdrop during workout](https://cdn.mos.cms.futurecdn.net/G8993rR3BnYtvL2Khh9dQY-320-80.jpg)
5 of the best exercises to build your biceps using a resistance band
By Sam Hopes last updated
Build stronger biceps muscles with these five resistance band exercises. Here's how to do them, according to a personal trainer.
![Woman standing with hands behind head in blue workout gear against grey background](https://cdn.mos.cms.futurecdn.net/U63NhtjLecyeVkgdT5gEoR-320-80.jpg)
Forget Russian twists — this 10-minute abs workout strengthens deep core muscles and reduces back pain
By Sam Hopes published
This 10-minute ab workout strengthens deep core muscles and reduces lower back pain in 3 moves without crunches or sit-ups.
![a woman walking up a set of stairs](https://cdn.mos.cms.futurecdn.net/EDcRqWxc8256TuiiBWM4bZ-320-80.jpg)
Forget the gym — this 30-minute walking workout builds mental strength and boosts your metabolism
By Sam Hopes last updated
This 30-minute walking workout could boost metabolism, build mental strength and improve cardiovascular fitness. Here's how to walk with Goop.
![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)
Hip pain? Build lower body strength and boost flexibility with 3 moves and 15 minutes
By Sam Hopes last updated
Build lower body strength and boost flexibility without weights using three exercises in just 15 minutes.
![Woman standing with hands behind head in blue workout gear against grey background](https://cdn.mos.cms.futurecdn.net/U63NhtjLecyeVkgdT5gEoR-320-80.jpg)
I did 5-minute starburst planks every day for one week — here’s what happened
By Sam Hopes last updated
Starburst planks are a side plank variation that builds full-body strength and targets the obliques, hips and glutes. Our fitness writer performed them for five minutes every day.
![Man performing dumbbell overhead lunges on grass during outdoor workout](https://cdn.mos.cms.futurecdn.net/a94NrqYUWZ8FZzryhpdVNc-320-80.jpg)
You don't need the gym to build muscle — try this outdoor 15-minute dumbbell workout instead
By Sam Hopes last updated
This 15-minute outdoor workout raises your heart rate and targets your entire body using a set of dumbbells to help build muscle and improve endurance.