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
![Woman performing a forearm plank outdoors by the ocean with left leg lifted in the air](https://cdn.mos.cms.futurecdn.net/3SLKQQczf9mdxvPrQm3R8Q-320-80.jpg)
I did 70 single-leg commando planks every day for one week — here's what happened
By Sam Hopes last updated
Single-leg commando planks are a moving plank variation that builds full-body strength and stability while building a stronger core. Our fitness writer did 70 reps every day.
![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)
Forget burpees — you just need one kettlebell and 16 minutes to build full-body strength
By Sam Hopes last updated
These three kettlebell exercises build full-body strength and endurance while also targeting and strengthening your core muscles.
![a woman doing a bicep curl with a pair of dumbbells](https://cdn.mos.cms.futurecdn.net/ex4dHMUbB7hGY4325TBGK7-320-80.jpg)
Forget pull-ups — sculpt strong biceps with 3 moves, a set of dumbbells and 15 minutes
By Sam Hopes last updated
These three dumbbell exercises build biceps muscle definition and strength without pull-ups, and here's how.
![Woman performing chair pose with arms raised in a half squat position on yoga mat in studio](https://cdn.mos.cms.futurecdn.net/bBf8fia6TaZZh3LKTiH43S-320-80.jpg)
Forget the gym — this 10-minute yoga routine strengthens muscles and builds lower body flexibility
By Sam Hopes last updated
This 10-minute yoga routine for beginners by Alo Moves builds strength and flexibility and boosts mindfulness.
![Woman doing Bulgarian split squats](https://cdn.mos.cms.futurecdn.net/iY6cZYq7g4GBvZobzbaivL-320-80.jpg)
Bulgarian split squats: How to do them, and the benefits for strengthening your legs and glutes
By Jane McGuire last updated
How to do a Bulgarian split squat with the correct form, plus variations to try.
![Woman outdoors holding a dumbbell in right hand with arm lifted to the side](https://cdn.mos.cms.futurecdn.net/V5Qrhgd73Ch8Y5vXZT8Cre-320-80.jpg)
Forget wrist pain — strengthen your shoulders and arms with 5 moves and 5 minutes
By Sam Hopes last updated
Try these five physiotherapist-approved wrist strengthening exercises if you suffer from wrist pain. Here's how to do the wrist exercises, benefits and recommendations.
![Sam Hopes tightening straps on Hytro BFR performance shorts at home kneeling on floor](https://cdn.mos.cms.futurecdn.net/RTfzZ6YDwmcP7knVTSFHfY-320-80.jpg)
I've been using Blood Flow Restriction training shorts — here's what happened to my body
By Sam Hopes last updated
I wore Blood Flow Restriction training shorts for over one month to see if it could improve my exercise recovery routine. Here's what I learned about BFR for your muscles.
![Woman outdoors performing L-sit hold on metal bars](https://cdn.mos.cms.futurecdn.net/P5Fv4WtDH3cQgcQUPJZ2QV-320-80.jpg)
I tried the 2-minute L-Sit exercise every day for one week — here are my results
By Sam Hopes last updated
What is the L-sit exercise, the benefits, and what happens if you do it for two minutes every day for a week?
![Under Armour sneakers, shorts, and shirt on a runner](https://cdn.mos.cms.futurecdn.net/bryBPgMohxHvHCyjHrEYUD-320-80.jpg)
Epic Under Armour sale at Amazon now — my 5 favorite deals from $12
By Sam Hopes published
It's your last chance to save on Under Armour during the Amazon Big Spring Sale 2024.
![Man performing a single leg Romanian deadlift with dumbbells](https://cdn.mos.cms.futurecdn.net/pcHvMHzw5TtWSRvCfjsVfP-320-80.jpg)
You don’t need barbells to sculpt strong leg muscles — try these 5 dumbbell exercises for beginners
By Sam Hopes last updated
Use these 5 dumbbell exercises for beginners to build lower body muscle and stronger legs.
![Man outside on the beach performing an L-sit using two bars](https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-320-80.jpg)
L-sit hold: How to do the full-body exercise and build stronger abs and hips
By Sam Hopes last updated
Learn how to do L-sits, the benefits, common mistakes, and variations you can try.
![Woman outdoors holding a barbell above her head during workout](https://cdn.mos.cms.futurecdn.net/Spcz6nWWPvV4JUG3pVLdVk-320-80.jpg)
3 things I wish I had known before working out with barbells
By Sam Hopes last updated
Learn how to choose the best barbell for your training, how to hold a barbell properly, and the different types of barbells available for different exercises and sports.
![a photo of a woman jumping](https://cdn.mos.cms.futurecdn.net/67U73JX6NCA9DcFV6zLrja-320-80.jpg)
What are the 3 planes of motion for exercise, and why do they matter?
By Sam Hopes published
Planes of motion refer to three directions of movement known as sagittal, frontal and transverse planes. Here's why they're important during exercise, and how to program for them.
![Left image bicep curl with dumbbell and right image Chris Hemsworth exercising with dumbbell, center Tom's Guide killer deal badge](https://cdn.mos.cms.futurecdn.net/HALXHX8UzCHdRuSKboZqkS-320-80.jpg)
Save 70% on Chris Hemsworth's Centr gym equipment at Walmart — 5 deals I'd buy from $29
By Sam Hopes last updated
The Amazon Big Spring Sale has arrived, but you could save money on Chris Hemsworth's Centr gym equipment at Walmart.
![Woman laying on a Swiss ball during ab workout performing crunches with hands behind head](https://cdn.mos.cms.futurecdn.net/PXDxp6gEEAWRzcQJzmM8S5-320-80.jpg)
You don't need sit-ups — 3 ab exercises that build a stronger core using a Swiss ball
By Sam Hopes last updated
Three ab exercises you can do using a Swiss ball to build and strengthen your core muscles.
![Images of two models wearing outdoor jackets from Arc'teryx and The North Face with Tom's Guide Killer Deal badge top center](https://cdn.mos.cms.futurecdn.net/Twy4XFzhjbSH6gqmUqg3L4-320-80.jpg)
Forget Amazon Big Spring Sale —Patagonia, The North Face and Carhartt jackets from $33 at Dick's
By Sam Hopes last updated
Skip the Amazon Big Spring sale and you could save big on favorite fitness apparel brands such as The North Face, Patagonia and Carhartt over at Dick's Sporting Goods.
![Woman meditating on exercise mat with Hydro Flask water bottle in front of her and TG price drop badge bottom left](https://cdn.mos.cms.futurecdn.net/Yp2B6CRRpZJdniYYVxWAij-320-80.jpg)
I'm a personal trainer, and these are the 5 water bottle deals you should pick up in Amazon's Big Spring Sale
By Sam Hopes last updated
Amazon's Big Spring Sale is here, and there are some big discounts on large, cooling water bottles to keep you hydrated throughout the day.
![Man outdoors on grass performing an X plank with arms and feet wide](https://cdn.mos.cms.futurecdn.net/HE4hbNWM9H7EUoaK6MYhY9-320-80.jpg)
X planks: How to do them, and the benefits of sculpting your abs and shoulders
By Sam Hopes last updated
Learn how to do X planks, the benefits, common mistakes and variations to try, according to a personal trainer.
![Man performing one-arm push-up outdoors with right hand down and left arm behind back](https://cdn.mos.cms.futurecdn.net/6DufwrAoTEhGJmLRM68jfF-320-80.png)
I tried one-arm push-ups to chisel my pecs, shoulders and triceps — here's what happened
By Sam Hopes last updated
The one-arm push-up develops upper body strength and stability while working one side of the body at a time. Learn how to do one-arm push-ups, the benefits and muscles worked.
![Man outdoors doing a push-up with two kettlebells](https://cdn.mos.cms.futurecdn.net/AC7g8KesFiDiBPzQpuY4hY-320-80.jpg)
You don't need the gym to sculpt full-body muscle — just 5 moves and a kettlebell
By Sam Hopes last updated
You can build full-body muscle and strength using these five exercises and a kettlebell. Learn how to do this beginner-friendly kettlebell workout.
![a photo of a woman doing an ab leg raise](https://cdn.mos.cms.futurecdn.net/DaUacuDc69G3L5VYXYLVvV-320-80.jpg)
I did 50 weighted Windshield Wipers every day for a week — here’s what happened
By Sam Hopes last updated
What is the weighted windshield wipers exercise, benefits, and what happens to your body if you do 50 reps a day for one week?
![a photo of a woman's abs](https://cdn.mos.cms.futurecdn.net/HuhHVEKJj2JxfPfrtppd4J-320-80.jpg)
I’m a personal trainer — I use this seated ab exercise to build my lower abs without weights
By Sam Hopes last updated
Flutter kicks are an advanced seated ab exercise that builds a strong core and strengthens the hip flexors, quadriceps and hamstrings. Learn how to do the exercise, and why.
![Man performing a push-up with two kettlebells during outdoor workout](https://cdn.mos.cms.futurecdn.net/HgVhiJMfAsfZaBbTyibjEJ-320-80.jpg)
Forget the gym — you just need a kettlebell, 4 moves and 20 minutes to build muscle all over
By Sam Hopes last updated
You just need 4 moves, 20 minutes, and a set of the best kettlebells to build strength and muscle all over. Here's how to do a kettlebell complex.