Sam Hopes
Sam Hopes is a level III fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
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.
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.
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.
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?
The best water bottles to buy in 2024
By Jane McGuire last updated
Top off your hydration fixation with the best water bottles for all activity types, no matter your budget.
Best bike lights in 2024
By Dan Cavallari last updated
The best bike lights including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
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.
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.
This is the best time to exercise for sleep — and it might surprise you
By Sam Hopes last updated
When is the best time to exercise according to science? Are morning workouts or evening workouts best for sleep? We spoke to a sleep expert to find out.
I did 50 overhead walking lunges a day for one week — here are my results
By Sam Hopes last updated
What are overhead walking lunges, how to do overhead walking lunges, and what happened when our writer did 50 reps a day for one week.
I'm a personal trainer — use this 5-move stretching routine to build strength and flexibility
By Sam Hopes last updated
Our in-house personal trainer reveals five stretches for lower back pain that also stretch and strengthen your glutes, hamstrings, hips, and abdomen. Here's how.
Forget running — 3 walking workouts that build lower body strength and burn calories
By Sam Hopes published
These three walking workouts build lower body strength, strengthen your core muscles, burn calories, and boost your metabolism. Here's how to do them.
I just added scorpion planks to my abs workout — 3 things I learned fast
By Sam Hopes last updated
The scorpion plank is a variation that targets your entire body, including your obliques, hip flexors, and legs. Here's how to do the core exercise and the benefits.
Strava announces integration with Oura — what it means for you
By Sam Hopes published
Strava announces its latest integration with Oura, allowing users to share data between the apps. Here's what we know so far, and what the collaboration means for you.
Chisel strong pecs and triceps with this 3-move dumbbell chest workout in 15 minutes
By Sam Hopes published
3 of the best dumbbell chest exercises for building and strengthening your pecs, deltoids and triceps.
Forget sit-ups — this kettlebell abs workout torches your whole core and arms with 5 moves
By Sam Hopes last updated
Bulldog Gear presents five kettlebell abs exercises that work your whole core and upper body in just 10 minutes. Here's how.
You don't need barbells to sculpt strong legs, just 4 moves and a set of kettlebells
By Sam Hopes last updated
You can build stronger quads, glutes, hamstrings, and core muscles using four kettlebell leg exercises, and it only takes 30 minutes.
I just added ‘Mike Tyson push-ups’ to my upper body routine — here's what happened
By Sam Hopes published
The 'Mike Tyson push-up' combines a horizontal squat and push-up. Here's how to do the full-body exercise, the benefits for your body, and what happened when we tried it.
The best Peloton alternatives 2024: tested and reviewed
By Jane McGuire last updated
Here are the best Peloton alternatives if you can't find a Peloton or want to try another model this year.
Best jump ropes for competition, home and gym workouts 2024: tested and reviewed
By Jane McGuire last updated
These are the best jump ropes to improve your strength, conditioning and endurance
Best shoes for Peloton and indoor cycling 2024: tried and tested
By Jane McGuire last updated
The best indoor cycling shoes for Peloton and exercise bikes
Best under-desk treadmills 2024
By Jane McGuire last updated
The best under-desk walking treadmills that allow you to walk as you work.
Forget planks — 5 compound core exercises that sculpt strong obliques
By Sam Hopes last updated
Five compound core exercises that strengthen your oblique muscles without planks or lifting heavy weights, according to a personal trainer.