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
![a woman flexing her shoulder muscles](https://cdn.mos.cms.futurecdn.net/q6YmEH95r2qz4ZcEt9ja4i-320-80.jpg)
I'm a personal trainer — this 3-move stretching routine builds shoulder strength and boosts flexibility
By Sam Hopes last updated
A personal trainer explains how to do three tried and tested upper body exercises to build flexibility and strength in your shoulders.
![Woman pulling a resistance band apart with arms extended to the sides against grey backdrop during workout](https://cdn.mos.cms.futurecdn.net/G8993rR3BnYtvL2Khh9dQY-320-80.jpg)
5 of the best exercises to build your biceps using a resistance band
By Sam Hopes last updated
Build stronger biceps muscles with these five resistance band exercises. Here's how to do them, according to a personal trainer.
![Woman standing with hands behind head in blue workout gear against grey background](https://cdn.mos.cms.futurecdn.net/U63NhtjLecyeVkgdT5gEoR-320-80.jpg)
Forget Russian twists — this 10-minute abs workout strengthens deep core muscles and reduces back pain
By Sam Hopes published
This 10-minute ab workout strengthens deep core muscles and reduces lower back pain in 3 moves without crunches or sit-ups.
![a woman walking up a set of stairs](https://cdn.mos.cms.futurecdn.net/EDcRqWxc8256TuiiBWM4bZ-320-80.jpg)
Forget the gym — this 30-minute walking workout builds mental strength and boosts your metabolism
By Sam Hopes last updated
This 30-minute walking workout could boost metabolism, build mental strength and improve cardiovascular fitness. Here's how to walk with Goop.
![Woman sitting on yoga mat outdoors performing a spinal twist with left leg extended and right leg bent, twisting to the right](https://cdn.mos.cms.futurecdn.net/vC8tApE3Fmi9pPJ49SuJ8X-320-80.jpg)
Hip pain? Build lower body strength and boost flexibility with 3 moves and 15 minutes
By Sam Hopes last updated
Build lower body strength and boost flexibility without weights using three exercises in just 15 minutes.
![Woman standing with hands behind head in blue workout gear against grey background](https://cdn.mos.cms.futurecdn.net/U63NhtjLecyeVkgdT5gEoR-320-80.jpg)
I did 5-minute starburst planks every day for one week — here’s what happened
By Sam Hopes last updated
Starburst planks are a side plank variation that builds full-body strength and targets the obliques, hips and glutes. Our fitness writer performed them for five minutes every day.
![Man performing dumbbell overhead lunges on grass during outdoor workout](https://cdn.mos.cms.futurecdn.net/a94NrqYUWZ8FZzryhpdVNc-320-80.jpg)
You don't need the gym to build muscle — try this outdoor 15-minute dumbbell workout instead
By Sam Hopes last updated
This 15-minute outdoor workout raises your heart rate and targets your entire body using a set of dumbbells to help build muscle and improve endurance.
![Woman performing Warrior II yoga pose during yoga workout on yoga mat in a light and sunny home](https://cdn.mos.cms.futurecdn.net/honDhhd3GRLWFCmXgd8nPY-320-80.jpg)
Forget weights — this 30-minute yoga routine builds flexibility and strengthens your core
By Sam Hopes published
This short 30-minute yoga routine by Move With Nicole builds flexibility, strengthens your core, and boosts mindfulness.
![a photo of a woman's abs](https://cdn.mos.cms.futurecdn.net/HuhHVEKJj2JxfPfrtppd4J-320-80.jpg)
I’m a personal trainer — 5 compound exercises that build a strong core without weights
By Sam Hopes last updated
These five compound exercises build stronger core muscles without sit-ups, crunches, or lifting heavy weights, according to a personal trainer.
![Man performing dumbbell lateral raises during upper body workout using two dumbbells](https://cdn.mos.cms.futurecdn.net/ZG2QvCQx95MP4WCBi7w3KX-320-80.jpg)
Forget pull-ups — you just need a set of dumbbells and 5 exercises to build your back and biceps
By Sam Hopes last updated
Build stronger back and biceps muscles with these five dumbbell exercises. Here's how to do them, according to a personal trainer.
![a woman's abs](https://cdn.mos.cms.futurecdn.net/8GBMfpYQDUVcu8cRvJEXwR-320-80.jpg)
You don’t need planks or crunches to build core muscle — use this 3-move kettlebell abs workout
By Sam Hopes last updated
You don't need crunches or planks to build strong core muscles, this three-move kettlebell abs workout only takes 15 minutes.
![Woman laying smiling in a hyperbaric oxygen therapy chamber](https://cdn.mos.cms.futurecdn.net/E2vARoYUd7r3pngniZr9gH-320-80.jpg)
I tried 60 minutes of hyperbaric oxygen therapy for the first time — here’s what happened to my body
By Sam Hopes last updated
Hyperbaric oxygen therapy (HBOT) is a rehabilitation method that increases oxygen intake in a pressurized chamber to boost energy, exercise recovery and reduce fatigue.
![Man sitting on a workout bench drinking from protein shaker during resistance workout](https://cdn.mos.cms.futurecdn.net/kGxShHCEHzB8Zv7Ygn9Wtf-320-80.jpg)
How much protein do you need to build muscle?
By Sam Hopes published
What is protein, how much protein do you need to build muscle, and when should you eat protein? One personal trainer explains what you need to know.
![Woman in a cryotherapy chamber during treatment standing with eyes closed](https://cdn.mos.cms.futurecdn.net/adgi9ec9cPLF7gEkj978Ua-320-80.jpg)
I just tried two minutes of cryotherapy for the first time — here's what happened to my body
By Sam Hopes last updated
Cryotherapy is a rehabilitation method using extreme cold application to boost mood and energy, reduce fatigue, pain, and inflammation and improve exercise recovery.
![Man against grey backdrop performing a single arm overhead kettlebell squat with right arm raised](https://cdn.mos.cms.futurecdn.net/sZ3cjTwXbghR4H8PoKbNz6-320-80.jpg)
Forget barbells — sculpt your core and lower body with this 5-move kettlebell workout
By Sam Hopes last updated
This five-move kettlebell workout takes 25 minutes, builds muscles in your legs and glutes, and strengthens your core. Our in-house personal trainer explains how to do it.
![Woman at home doing an abs wheel plank](https://cdn.mos.cms.futurecdn.net/xz9dScb4853mUwh2SC9m7L-320-80.jpg)
I did 7-minute abs wheel planks every day for a week — here’s what happened to my body
By Sam Hopes last updated
I tried doing seven-minute abs wheel planks every day for a week. Here are the results and the benefits of doing abs wheel planks for your core muscles.
![Man holding two dumbbells during workout standing outdoors in nature](https://cdn.mos.cms.futurecdn.net/aRBMu7xJPLovkeLUAew5Cj-320-80.jpg)
This 3-move dumbbell abs workout builds core strength and full-body muscle and only takes 15 minutes
By Sam Hopes last updated
This 15-minute dumbbell workout strengthens your core muscles and builds full-body strength with just three exercises and a set of weights.
![Woman laying on her back on a Stability ball with hands behind head and feet on exercise mat](https://cdn.mos.cms.futurecdn.net/eKKSNobFHeinFhCZkdEAs8-320-80.jpg)
I just tried the SLBR exercise for the first time — here's what happened to my body
By Sam Hopes last updated
Learn how to do the SLBR exercise, the benefits, common mistakes, and what happened I added it to my workout routine.
![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)
What is yin yoga? Everything you need to know
By Sam Hopes published
What is yin yoga, what are the benefits, and how do you do a yin yoga class?
![a photo of a woman stretching at the gym wearing bright gym leggings](https://cdn.mos.cms.futurecdn.net/zPdGpV5MhP5353mPYkYdiM-320-80.jpg)
Develop lower body flexibility and build ankle strength with this one bodyweight exercise
By Sam Hopes last updated
The loaded beast exercise is a squat variation that targets your legs, glutes, core and upper body while building lower body flexibility. Here's how to do it and the benefits.
![Woman sitting on yoga mat outdoors performing a spinal twist with left leg extended and right leg bent, twisting to the right](https://cdn.mos.cms.futurecdn.net/vC8tApE3Fmi9pPJ49SuJ8X-320-80.jpg)
Develop healthy hips and strengthen your lower body with this 3-move stretching routine
By Sam Hopes last updated
These three bodyweight exercises develop flexibility, mobility and range of motion and help strengthen your hips, quads, glutes and hamstrings. Here's how to do the routine.
![Man and woman side by side performing a push-up using two dumbbells each in a light warehouse gym](https://cdn.mos.cms.futurecdn.net/dtJViueyAoA8mJMEBxaaTZ-320-80.jpg)
I did 70 reps of man makers every day for one week — here’s what happened
By Sam Hopes last updated
What are man makers, what are the benefits of the dumbbell exercise, and what happens when one writer does 70 reps a day for one week?
![a woman flexing her shoulder muscles](https://cdn.mos.cms.futurecdn.net/q6YmEH95r2qz4ZcEt9ja4i-320-80.jpg)
I'm a personal trainer — this one-minute stretch opens your shoulders and builds upper body flexibility
By Sam Hopes last updated
The laying shoulder stretch targets the pectorals, triceps and anterior deltoids in the upper body. A personal trainer explains how to do it and the benefits.