Latest articles by Sam Hopes
I'm a personal trainer — forget heavy weights and try this 3-move workout to build strong arms and abs
A personal trainer shares a three-move bodyweight workout you can do without weights to strengthen your abs and arms.
No, we’re not joking — your calf muscles are called the ‘second heart,' here's why
Your calf muscles are often referred to as the 'second heart' because they play a crucial role in pumping blood around the body and supporting cardiovascular health.
I'm a personal trainer, and these are the 5 strength exercises you need for your upper body that don't involve lifting heavy weights
You can still build a strong and mobile upper body without lifting heavy weights, and this is exactly how with five bodyweight exercises.
I’m a personal trainer — this 'Jeffing' workout builds functional strength and boosts your metabolism in less than 30 minutes
This Jeffing-inspired functional workout builds a strong body and boosts cardiovascular fitness by combining bodyweight exercises with running and walking.
I'm a personal trainer, and you should try the CrossFit 'Isabel' workout for ultimate strength and power
The benchmark Workout Of the Day (WOD) 'Isabel' features just one exercise, the snatch, and works as a sprint-style routine that builds explosive power and strength.
You don't need the gym to build mental and physical stamina, try this 20-minute morning yoga routine instead
A 20-minute full-body morning yoga routine to relieve tension, increase energy and boost mood.
Forget lunges — try this 3-move kettlebell workout and boost your balance and stability in 15 minutes
You can build a stronger body and improve stability, mobility and functional balance using three moves and a set of kettlebells without going to the gym.
Forget crunches and sit-ups: This beginner-friendly 'core crusher' abs workout builds strong muscles without them
Build a strong core without sit-ups or crunches using this 'core crusher' abs workout for beginners.
No cardio or burpees — you just need 15 minutes and these 5 moves to build muscle
This standing dumbbell workout doesn't involve cardio, jumping, or burpees, so you can build strength and muscle without overloading your joints.
The Oura Ring is still my favorite smart gadget in 2025 — 3 must-try features you might not already know about
Oura Ring users can benefit from recovery features in the Oura app, like Daytime Stress, Symptom Radar and AI-powered Oura Advisor. Here's how to use them.
You don’t need heavy weights — this ‘12 Days of Christmas’ workout strengthens and torches your body in 35 minutes
Try the infamous '12 Days of Christmas' workout inspired by CrossFit and created by a personal trainer.
Who needs rucking? Try the farmer's walk instead to strengthen your whole body
The farmer's walk is my go-to for walking workouts
The '2-2-2' workout method packs on muscle and strength over 40 — here’s why it works
Over 40? The “2-workout-2-set” rule is how to maximize strength and muscle gains as you age and involves just two workouts and two sets per week.
Forget the overhead press — this exercise builds upper-body strength, mobility and stability
A personal trainer shares how the pike push-up could elevate your mobility routine, helping to build strength and stability for the overhead press.
Just 17 minutes — build muscle and power all over and strengthen your core with this dumbbell workout
This 17-minute dumbbell workout builds strength, power and a core that can endure; here's how to do it using just one set of weights.
‘Stop stretching and start strengthening,’ says a mobility coach — these are the 4 essential hip exercises to try
A movement coach says you need to strengthen and stabilize your hip joints if you have hypermobility, and these 4 exercises could help.
I'm a personal trainer — My dad is 72, and we use this exercise all the time to increase full-body mobility and strength
Here's a must-have strength exercise that combines a weighted prisoner squat and a good morning to increase mobility and strength.
I've been teaching weightlifting for years — this is the kettlebell exercise that challenges upper-body strength and stability more than push-ups
The bottoms-up kettlebell press is an upper-body exercise that people find the most challenging for strength and stability.
It's not goodbye, planks — this one exercise is more effective at strengthening your deep core muscles (and whole body)
Grab a resistance band and try the plank bird dog exercise for a strong core and body.
Yes, you can build muscle with kettlebells — this is the 3-move routine I teach first
I have been teaching with kettlebells for years, and this 3-move workout is one of the best ways to maximize a full-body session with just one set of weights.
‘Do this every morning to feel 10 years younger,’ says a mobility coach — and no, it’s not stretching
Increase mobility in your joints and stretch out sore spots with this 10-minute mobility routine to make you feel 10 years younger.
This 8-minute yoga routine resets your energy, boosts your mood and strengthens joints (perfect if you hate outdoor workouts)
You just need eight minutes to re-energize your body, boost your mood and stretch and strengthen with this yoga teacher's morning routine.
15 minutes, 4 moves: This kettlebell workout builds power, strength and endurance
A kettlebell routine that combines squats, thrusters, presses and swings into a 15-minute routine that improves endurance and power.
