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
![Woman laying on exercise mat with mid back elevated on a foam roller, bottom raised, and arms reaching overhead](https://cdn.mos.cms.futurecdn.net/RbZjYRRHmTCqqyxyJGKcDn-320-80.jpg)
I'm a personal trainer — this 3-move foam roller routine reduces back stiffness in just 10 minutes
By Sam Hopes last updated
Foam rolling can help reduce muscular pain and stiffness associated with sedentary lifestyles or workout soreness. Here are three doctor-approved foam rolling exercises to try.
![Woman outdoors performing a kettlebell swing with the weight in the air during kettlebell workout](https://cdn.mos.cms.futurecdn.net/E5DdMt42ZQFj3ZgSMQbXZQ-320-80.jpg)
I did 70 single-arm kettlebell swings every day for a week — here’s what happened to my body
By Sam Hopes last updated
Here's what happened when one writer did 70 single-arm kettlebell swings every day for one week for a fitness challenge.
![Woman holding light dumbbells stepping up onto a step during walking workout with weights](https://cdn.mos.cms.futurecdn.net/Kg4CwuCDEM29gRZ8WoheuA-320-80.jpg)
Forget the gym — this 20-minute walking workout with weights builds lower-body strength
By Sam Hopes published
This 20-minute walking workout with weights builds lower body strength, burns calories, and boosts your metabolism. Here's how.
![Man doing kettlebell ab workout](https://cdn.mos.cms.futurecdn.net/mZo9EhMA9MpLYHVofvgrTm-320-80.jpg)
You don't need dumbbells — this seated kettlebell workout builds your upper-body in 10 moves and 20 minutes
By Sam Hopes last updated
These ten seated kettlebell exercises strengthen your core muscles and upper body in a 20-minute workout. Here's how to do the short routine using a chair.
![Woman performing quad and hip flexor stretch with left leg](https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-320-80.jpg)
I'm a personal trainer — this one-minute stretch opens your hips and builds lower body flexibility
By Sam Hopes published
The 90-90 stretch is a pigeon pose variation that stretches the hip flexors, gluteal muscles and external rotators. A personal trainer explains how to do it and the benefits.
![Woman holding a set of dumbbells left arm extended at shoulder height and right arm by head during dumbbell arm workout in studio](https://cdn.mos.cms.futurecdn.net/MPoYsCNBkdvA8igc4gdYYL-320-80.jpg)
Forget push-ups — this 15-minute arm workout builds your triceps, pecs and shoulders in 15 moves
By Sam Hopes last updated
You won’t need push-ups or planks to build arm strength or develop your upper body, just this 15-minute dumbbell workout and 15 moves.
![Woman holding a kettlebell out in front of her during workout in a gym studio close up](https://cdn.mos.cms.futurecdn.net/zwqoiqSKDbVg8d9FJAHPoV-320-80.jpg)
5 best kettlebell exercises for beginners to build full-body strength, muscle and power at home
By Sam Hopes last updated
Looking for a way to build strength, muscle and endurance while improving your range of motion and mobility? Look no further than these kettlebell exercises aimed at beginners.
![Woman with arms raised camera facing her back during back and biceps workout](https://cdn.mos.cms.futurecdn.net/kt8YkhfHzDhJVvW3wgqjFM-320-80.jpg)
Forget pull-ups — chisel your back and biceps muscles with these 5 dumbbell exercises
By Sam Hopes last updated
These 5 dumbbell exercises build stronger back and biceps muscles. Here's how to do them, according to a personal trainer.
![Woman performing a forearm plank outdoors by the ocean with left leg lifted in the air](https://cdn.mos.cms.futurecdn.net/3SLKQQczf9mdxvPrQm3R8Q-320-80.jpg)
I did 70 single-leg commando planks every day for one week — here's what happened
By Sam Hopes last updated
Single-leg commando planks are a moving plank variation that builds full-body strength and stability while building a stronger core. Our fitness writer did 70 reps every day.
![Woman standing against grey wall holding a kettlebell overhead with right arm and left hand on hip](https://cdn.mos.cms.futurecdn.net/sYDTgEFRe5NZmD9tmYT4US-320-80.jpg)
Forget burpees — you just need one kettlebell and 16 minutes to build full-body strength
By Sam Hopes last updated
These three kettlebell exercises build full-body strength and endurance while also targeting and strengthening your core muscles.
![a woman doing a bicep curl with a pair of dumbbells](https://cdn.mos.cms.futurecdn.net/ex4dHMUbB7hGY4325TBGK7-320-80.jpg)
Forget pull-ups — sculpt strong biceps with 3 moves, a set of dumbbells and 15 minutes
By Sam Hopes last updated
These three dumbbell exercises build biceps muscle definition and strength without pull-ups, and here's how.
![Woman performing chair pose with arms raised in a half squat position on yoga mat in studio](https://cdn.mos.cms.futurecdn.net/bBf8fia6TaZZh3LKTiH43S-320-80.jpg)
Forget the gym — this 10-minute yoga routine strengthens muscles and builds lower body flexibility
By Sam Hopes last updated
This 10-minute yoga routine for beginners by Alo Moves builds strength and flexibility and boosts mindfulness.
![Woman doing Bulgarian split squats](https://cdn.mos.cms.futurecdn.net/iY6cZYq7g4GBvZobzbaivL-320-80.jpg)
Bulgarian split squats: How to do them, and the benefits for strengthening your legs and glutes
By Jane McGuire last updated
How to do a Bulgarian split squat with the correct form, plus variations to try.
![Woman outdoors holding a dumbbell in right hand with arm lifted to the side](https://cdn.mos.cms.futurecdn.net/V5Qrhgd73Ch8Y5vXZT8Cre-320-80.jpg)
Forget wrist pain — strengthen your shoulders and arms with 5 moves and 5 minutes
By Sam Hopes last updated
Try these five physiotherapist-approved wrist strengthening exercises if you suffer from wrist pain. Here's how to do the wrist exercises, benefits and recommendations.
![Sam Hopes tightening straps on Hytro BFR performance shorts at home kneeling on floor](https://cdn.mos.cms.futurecdn.net/RTfzZ6YDwmcP7knVTSFHfY-320-80.jpg)
I've been using Blood Flow Restriction training shorts — here's what happened to my body
By Sam Hopes last updated
I wore Blood Flow Restriction training shorts for over one month to see if it could improve my exercise recovery routine. Here's what I learned about BFR for your muscles.
![Woman outdoors performing L-sit hold on metal bars](https://cdn.mos.cms.futurecdn.net/P5Fv4WtDH3cQgcQUPJZ2QV-320-80.jpg)
I tried the 2-minute L-Sit exercise every day for one week — here are my results
By Sam Hopes last updated
What is the L-sit exercise, the benefits, and what happens if you do it for two minutes every day for a week?
![Man performing a single leg Romanian deadlift with dumbbells](https://cdn.mos.cms.futurecdn.net/pcHvMHzw5TtWSRvCfjsVfP-320-80.jpg)
You don’t need barbells to sculpt strong leg muscles — try these 5 dumbbell exercises for beginners
By Sam Hopes last updated
Use these 5 dumbbell exercises for beginners to build lower body muscle and stronger legs.
![Man outside on the beach performing an L-sit using two bars](https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-320-80.jpg)
L-sit hold: How to do the full-body exercise and build stronger abs and hips
By Sam Hopes last updated
Learn how to do L-sits, the benefits, common mistakes, and variations you can try.
![Woman outdoors holding a barbell above her head during workout](https://cdn.mos.cms.futurecdn.net/Spcz6nWWPvV4JUG3pVLdVk-320-80.jpg)
3 things I wish I had known before working out with barbells
By Sam Hopes last updated
Learn how to choose the best barbell for your training, how to hold a barbell properly, and the different types of barbells available for different exercises and sports.
![a photo of a woman jumping](https://cdn.mos.cms.futurecdn.net/67U73JX6NCA9DcFV6zLrja-320-80.jpg)
What are the 3 planes of motion for exercise, and why do they matter?
By Sam Hopes published
Planes of motion refer to three directions of movement known as sagittal, frontal and transverse planes. Here's why they're important during exercise, and how to program for them.
![Woman laying on a Swiss ball during ab workout performing crunches with hands behind head](https://cdn.mos.cms.futurecdn.net/PXDxp6gEEAWRzcQJzmM8S5-320-80.jpg)
You don't need sit-ups — 3 ab exercises that build a stronger core using a Swiss ball
By Sam Hopes last updated
Three ab exercises you can do using a Swiss ball to build and strengthen your core muscles.
![Man outdoors on grass performing an X plank with arms and feet wide](https://cdn.mos.cms.futurecdn.net/HE4hbNWM9H7EUoaK6MYhY9-320-80.jpg)
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.
![Man performing one-arm push-up outdoors with right hand down and left arm behind back](https://cdn.mos.cms.futurecdn.net/6DufwrAoTEhGJmLRM68jfF-320-80.png)
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.