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 lifting a barbell with plates on using both hands during outdoor strength training session](https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-320-80.jpg)
Forget dumbbells — this 3-move barbell workout builds a strong core and full-body muscle in 15 minutes
By Sam Hopes last updated
You just need 15 minutes and this three-move barbell complex to build full-body strength, burn calories and work up a sweat. A personal trainer explains how.
![Woman doing clamshells with a resistance band looped around her thighs](https://cdn.mos.cms.futurecdn.net/hPduqP4rbsyz5B6cswNHK5-320-80.jpg)
Just one bodyweight exercise strengthens your glutes, hips and lower back — and boosts flexibility
By Sam Hopes last updated
The clamshell is a bodyweight exercise that develops range of motion, increases mobility and strengthens the hips, glutes, adductors and lower back. Here's how to do it.
![Man performing a hanstand push up against a wall with hands on weights](https://cdn.mos.cms.futurecdn.net/SDL9CBoPiTMLuegSAPagFG-320-80.jpg)
I did 50 handstand push-ups every day for a week — here are my results
By Sam Hopes last updated
The handstand push-up is an advanced push-up progression that builds strength in your shoulders, triceps, chest and upper back. Here's what happens when you do 50 reps every day.
![Woman on hands and knees with right leg extended in the air during Pilates workout](https://cdn.mos.cms.futurecdn.net/qHRMChaPeHqnqzfuKvr457-320-80.jpg)
A Pilates instructor says these 6 exercises strengthen your abs without weights — so I gave them a try
By Sam Hopes published
A Pilates instructor shares six abs exercises that strengthen your core and hip flexors without weights, and the routine only takes five minutes. Here's how.
![Fitness woman doing cardio interval training outdoors. Caucasian female in sportswear exercising outdoors in morning, jumping against concrete wall](https://cdn.mos.cms.futurecdn.net/gBCHEjZXWbspFsgiJxC2EM-320-80.jpg)
I added a Jefferson curl exercise to my morning routine to boost flexibility and build strength — here's my results
By Sam Hopes last updated
The Jefferson curl is a mobility exercise that builds flexibility and strength in the core, back, glutes and hamstrings. Our writer added the exercise to her daily routine, here's why.
![a woman carrying two dumbbells](https://cdn.mos.cms.futurecdn.net/M4JFuaqX9wKYAXKxFcU7eN-320-80.jpg)
Forget CrossFit — this 11-move ‘Dumbbell Destroyer’ workout builds functional strength and endurance
By Sam Hopes last updated
This 11-move, 22-set dumbbell workout builds functional strength and endurance and works your whole body.
![Man doing resistance band push-ups](https://cdn.mos.cms.futurecdn.net/e3uz55r5GJsRATqUJRH5X6-320-80.jpg)
I did 50 resistance band push-ups every day for a week — here’s what happened to my body
By Sam Hopes last updated
The resistance band push-up is an advanced push-up variation that builds stronger pecs, triceps and shoulders. Here's how to do it, the benefits, and what happened when we tried it.
![Pilates ab workout: Image of Nicole on all-fours with left arm and right leg extended](https://cdn.mos.cms.futurecdn.net/yoHM8jrLTU2CAzFH2BdBoh-320-80.jpg)
A Pilates instructor shares an 8-minute Pilates abs workout for deep core activation — so I tried it
By Sam Hopes last updated
A Pilates instructor shares an eight-minute Pilates abs workout for deep core activation — so our writer and in-house personal trainer tried it. Here's her verdict.
![Woman in black workout clothes performing a side lunge on her left leg outdoors against a concrete background](https://cdn.mos.cms.futurecdn.net/6vvUgKuzwGhikg6CxDA8E4-320-80.jpg)
Forget weights — these 5 bodyweight ankle exercises boost flexibility and build lower-body strength
By Sam Hopes last updated
These 5 mobility exercises build ankle strength, improve mobility and boost lower body flexibility without weights. Here's how to do them, according to a physical therapist.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
I’m a personal trainer — here are 4 things I wish I'd known before I started counting macros
By Sam Hopes last updated
Learn how to count macros, the benefits of counting macros, when to avoid it, and why it matters, according to a personal trainer.
![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.