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 Russian twist outdoors with a medicine ball](https://cdn.mos.cms.futurecdn.net/gnTkzdpDtoMRUMa8mqmSfK-320-80.jpg)
Russian twist: how to do it, and the benefits for your core
By Jane McGuire, Sam Hopes last updated
How to do a Russian twist, the benefits of Russian twists, and the best modifications to try.
![Woman with Pilates ring between feet performing a v-sit on exercise mat in studio](https://cdn.mos.cms.futurecdn.net/dGHTTd9e3gjtkz7Rjqifr6-320-80.jpg)
9 best Pilates exercises for strengthening your core
By Jane McGuire last updated
Dig deep into your core muscles with these nine Pilates exercises designed to strengthen and define your muscles.
![Woman walking on a treadmill during workout in the gym with headphones around her neck](https://cdn.mos.cms.futurecdn.net/gm5zGJdBgWeWJWwmhobuMc-320-80.jpg)
I did the 12-3-30 treadmill workout for a month — here's my results
By Jane McGuire last updated
What is the 12-3-30 treadmill workout? How do you do it? And what happens when you do if for a week?We put it to the test, and here's how it went.
![a photo of a woman doing a dead bug](https://cdn.mos.cms.futurecdn.net/5xT5c5rK7iQSQc73RKZysb-320-80.jpg)
Deadbugs: How to do them, and the benefits for building your core muscles
By Jane McGuire last updated
Learn how to do a dead bug, the benefits of dead bugs, and how to progress or regress the exercise for your ability.
![A photo of arnold schwarzenegger](https://cdn.mos.cms.futurecdn.net/RVdPhsX3RmwZm2reTgR766-320-80.jpg)
Arnold press: How to do it, and the benefits for building upper body strength
By Jane McGuire, Sam Hopes last updated
How to do an Arnold press, benefits of the Arnold press and the modifications to try.
![a photo of the best weightlifting belts](https://cdn.mos.cms.futurecdn.net/yQSeBQ22kEHTB4zyZA2ak4-320-80.jpg)
5 best weightlifting belts 2024, tested and reviewed by our fitness experts
By TJ Fink, Jane McGuire last updated
Here are the five best weightlifting belts for strength training, powerlifting and weightlifting, regardless of fitness ability or level. Tried and tested by Tom's Guide.
![Person holding a water bottle in left hand and one of the best weighted jump ropes in right hand against brick wall](https://cdn.mos.cms.futurecdn.net/BcZqXvWEx8DaMUp8BZRr9i-320-80.jpg)
10 best weighted jump ropes 2024: tried, tested and reviewed
By Jane McGuire last updated
The best weighted jump ropes are affordable and can provide a great workout at home. Here's our round-up of the top picks from the market.
![person sat on floor opening one of the best gym bags](https://cdn.mos.cms.futurecdn.net/3VexM4aE7nZf3n83qZtU8j-320-80.jpg)
Best gym bags 2024 for all workouts and weather
By Kimberly Dawn Neumann last updated
We’ve found the best gym bags for runners, yogis and anyone who wants to tote their sports stuff in style.
![a man performing a kettlebell workout outside](https://cdn.mos.cms.futurecdn.net/kxmv2Fbh9F4KBzUo7ntG2V-320-80.jpg)
Forget pull-ups — you just need a set of kettlebells and these 5 exercises to sculpt your back and biceps
By Sam Hopes last updated
Build and strengthen your back and biceps with these five kettlebell exercises. Here's how to do them, according to a personal trainer.
![Man standing against plain backdrop holding a medicine ball with his top off wearing exercise shorts](https://cdn.mos.cms.futurecdn.net/3Ya6R27Ws2seFxV3chiDbY-320-80.jpg)
Forget Russian twists — this 15-minute standing abs workout sculpts a strong core and boosts ab power
By Sam Hopes last updated
Strengthen your core and boost upper body power with this short and effective standing abs workout and a set of kettlebells.
![Man working out on an exercise bike at home](https://cdn.mos.cms.futurecdn.net/fPjqEEcnFQEpa65Rqdds9C-320-80.jpg)
We've tested the best exercise bikes to help you boost your fitness at home
By James Frew last updated
review The best exercise machines are designed to work muscles all over your body, get your heart pumping, and boost your metabolism without leaving the house.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
CrossFit Games athlete shares a 9-move workout to sculpt full-body muscle and build strength and endurance
By Sam Hopes last updated
CrossFit Games athlete and Fittest Man in the UK, Harry Lightfoot, shares a 30-minute full-body conditioning workout that builds strength, muscle and power.
![Man doing a ghd sit up](https://cdn.mos.cms.futurecdn.net/h7hY5YHjgucqCL8roR5Cn5-320-80.jpg)
Forget sit-ups — 3 reasons I’ve added GHD sit-ups to my abs workouts
By Sam Hopes last updated
How do you do a GHD sit-up, what are the benefits and why should you consider adding them to your exercise routine?
![best water bottles](https://cdn.mos.cms.futurecdn.net/u2T3dB3AnygbuyUzHrf6Ba-320-80.jpg)
The best water bottles to buy in 2024
By Jane McGuire last updated
Whether you're looking for a bottle for everyday use, outdoor adventures, or sports, we've got you covered with our tried and tested guide to the best water bottles.
![Woman on yoga mat in studio performing a yogi squat with hands in prayer](https://cdn.mos.cms.futurecdn.net/MEtJKfknjULK6hqPr7bX8g-320-80.jpg)
You don’t need squats to strengthen your hips, glutes and quads — just this one bodyweight exercise
By Sam Hopes last updated
The yogi squat, or Garland Pose, is a bodyweight exercise that strengthens the lower body and improves range of motion and flexibility in the hips, adductors and lower back. Here's how.
![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)
Forget weights — this 4-move stretching routine builds lower body strength and boosts flexibility
By Sam Hopes last updated
I've been improving squat mobility with this four-move lower-body stretching routine, and it only takes 23 minutes.
![best foam rollers Woman laying on her right side in a side plank with a foam roller underneath her right leg and left hand on hip](https://cdn.mos.cms.futurecdn.net/ffGo3Eg3dtwKMh2d7UsAuM-320-80.jpg)
The 10 best foam rollers 2024: tested and reviewed
By Jane McGuire last updated
Prevent injury, improve mobility and reduce pain with the best foam rollers on the market.
![a photo of a woman putting some best ankle weights on](https://cdn.mos.cms.futurecdn.net/UVWjXjmLX3VYTiQRZFpjsU-320-80.jpg)
8 best ankle weights 2024: tested and reviewed
By Kimberly Dawn Neumann , Sam Hopes last updated
Looking for the best ankle weights for your home workouts? We’ve tested the best ankle weights on the market for your lower body, walking workouts and more.
![Woman jumping the best jump ropes in gym](https://cdn.mos.cms.futurecdn.net/yV88Jbr6repWLRaDwU5sV9-320-80.jpg)
8 best jump ropes for competition, home and gym workouts 2024: tested and reviewed
By Jane McGuire, Sam Hopes last updated
These are the best jump ropes to improve your strength, conditioning and endurance during home or gym workouts.
![Best home gym equipment laid out](https://cdn.mos.cms.futurecdn.net/gxWm3asdF6AAe2rR9ziao8-320-80.jpg)
Best home gym equipment 2024: Tested and reviewed by our experts
By Sam Hopes, Jane McGuire last updated
The best home gym equipment items, including treadmills, adjustable dumbbells, yoga mats, and kettlebells, and tried and tested by our fitness team.
![Woman stretching on yoga mat during workout at home](https://cdn.mos.cms.futurecdn.net/j6heaBEZqz6h42Y34NwPkb-320-80.jpg)
Forget weights — I tried this Pilates roll-up exercise that strengthens your core and boosts your posture
By Sam Hopes last updated
You don't need equipment to build a stronger core and boost spine mobility. Here are the benefits of the Pilates roll-up exercise, and how it can help your body.
![Man stretching his left hamstring while sitting down during workout](https://cdn.mos.cms.futurecdn.net/kg8KhTAF4NqSYHLEjqg7zK-320-80.jpg)
13 best cross training shoes in 2024: tried, tested and reviewed by our fitness experts
By Jennifer Rizzuto, Sam Hopes last updated
The best cross training shoes for gym workouts, including models from Nike, Ryka, R.A.D, NoBull and more.
![a photo of a woman drinking from one of the best protein shakers](https://cdn.mos.cms.futurecdn.net/77GpW4tLfmhTG7anNBfsAe-320-80.jpg)
The 9 best protein shakers of 2024, tried and tested
By Jane McGuire last updated
These are the best protein shakers, from no-frill drinking receptacles to premium models with hidden pill organizers.