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 photo of a woman's abs](https://cdn.mos.cms.futurecdn.net/HuhHVEKJj2JxfPfrtppd4J-320-80.jpg)
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.
![Man performing a push-up with two kettlebells during outdoor workout](https://cdn.mos.cms.futurecdn.net/HgVhiJMfAsfZaBbTyibjEJ-320-80.jpg)
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.
![Woman stretching on a yoga mat in bedroom next to bed](https://cdn.mos.cms.futurecdn.net/xFjwKZJbfhEx6Gsnin6YCn-320-80.jpg)
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.
![Jess holding both dumbbells extended above her head for shoulder press](https://cdn.mos.cms.futurecdn.net/qrcTi7TVni8PHx22tLZvmC-320-80.jpg)
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.
![Woman performing the stalk stretch standing with left knee drawn to chest outdoors in nature by ocean](https://cdn.mos.cms.futurecdn.net/bvnL7n836Zv92ex47LF8Sn-320-80.jpg)
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.
![Man and woman side by side walking down steps during workout](https://cdn.mos.cms.futurecdn.net/bonZU5eWsE3fB3L9SUkaFH-320-80.jpg)
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.
![Woman performing a forearm plank outdoors by the water with left leg lifted in the air](https://cdn.mos.cms.futurecdn.net/3SLKQQczf9mdxvPrQm3R8Q-320-80.jpg)
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.
![Oura Ring Generation 3 in a person's hand](https://cdn.mos.cms.futurecdn.net/6HjcXbVYSpE4ncfQ8c7aB6-320-80.jpg)
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.
![Man holding two dumbbells during workout standing outdoors in nature](https://cdn.mos.cms.futurecdn.net/aRBMu7xJPLovkeLUAew5Cj-320-80.jpg)
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.
![Man performing ab workout on mat outdoors showing a kettlebell Russian twist](https://cdn.mos.cms.futurecdn.net/nJYEoAZiZ5vPTcBL7H2ahg-320-80.jpg)
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.
![Man holding kettlebell above head with right arm and kneeling on left knee with right leg bent during outdoor kettlebell workout](https://cdn.mos.cms.futurecdn.net/zHufX4cadtTNmhPFXwcb8b-320-80.jpg)
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.
![man performing push-ups next to photo of Mike Tyson](https://cdn.mos.cms.futurecdn.net/NKVhhVNbbR3wQixu5VUCEH-320-80.jpg)
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.
![Man standing with top off showing muscled torso from side](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
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.
![Kettlebell seesaw press image from the Cavemantraining YouTube channel](https://cdn.mos.cms.futurecdn.net/K7sj7quA3ivGFrbPe7tkGW-320-80.jpg)
Kettlebell seesaw press: How to do it, and the benefits for sculpting stronger shoulders
By Sam Hopes published
Learn how to do the kettlebell seesaw press, the benefits, common mistakes, and variations to try.
![Man performing push-ups in gym studio during workout](https://cdn.mos.cms.futurecdn.net/SHTFkbTmWNHEhWmmRYS7kZ-320-80.jpg)
Forget dumbbell presses — I did 50 cross-body push-ups each day for a week, here’s what happened
By Sam Hopes last updated
What are crossbody push-ups, how do you do the upper body exercise, and what happens if you try 50 reps a day for one week?
![Image of women's midsection six-pack](https://cdn.mos.cms.futurecdn.net/3xZmqbs6fXhJGXUCXJn4km-320-80.jpg)
Forget weights — build your core and strengthen your hips with this 3-move bodyweight workout
By Sam Hopes last updated
Strengthen your hips and build your core using three bodyweight exercises and five rounds of exercise.
![Woman doing an ab wheel rollout in a gym studio](https://cdn.mos.cms.futurecdn.net/SJgLHUvRmF4meLUABfdoRm-320-80.jpg)
Forget weights — I'm a personal trainer, and the ab wheel is my go-to for sculpting your core and shoulders
By Sam Hopes last updated
The ab rollout is an upper-body exercise that builds core and shoulder strength. Here's how to do it and the benefits of adding an ab roller to your exercise routine.
![a woman doing a side crunch with her abs on show](https://cdn.mos.cms.futurecdn.net/yzgrZEw3U5Xgh59Ag2RZqj-320-80.jpg)
Forget sit-ups — 3 seated ab exercises that build your core muscles using one dumbbell
By Sam Hopes last updated
You can build your core using one dumbbell and three seated ab exercises. Our personal trainer explains how to do them and a 10-minute ab workout to try.
![Man outside performing an American kettlebell swing against a brick wall](https://cdn.mos.cms.futurecdn.net/Gi4m6Ak8yYH2kjS7e9ZdR9-320-80.jpg)
Forget ab exercises — this full-body kettlebell workout strengthens your core in 4 moves and 8 minutes
By Sam Hopes last updated
The Kettlebell Kings four-move complex strengthens your entire body and only takes eight minutes. Here's how to do it, according to a trainer.
![Man performing crunches during ab workout](https://cdn.mos.cms.futurecdn.net/7yMxHa5rD5khQy6iUeVKbP-320-80.jpg)
I'm a personal trainer — 3 ways to boost your ab workouts and build your core without weights
By Sam Hopes last updated
Three beginner-friendly tips for boosting your ab workouts without weights, according to a personal trainer.
![Nike Metcon 9](https://cdn.mos.cms.futurecdn.net/LMr62knpCyqxVPevBJn8cn-320-80.jpg)
I test cross training shoes for a living — and this is the one pair I’d buy
By Sam Hopes last updated
As a personal trainer, I would buy the Nike Metcon 9 cross training shoe any day of the week, here's why.
![Man performing a biceps curl using kettlebell with left hand](https://cdn.mos.cms.futurecdn.net/SqqfLEefPKJbxhf5qpeMV5-320-80.jpg)
I did 50 kettlebell crush curls every day for one week — here's what happened to my upper body
By Sam Hopes last updated
The kettlebell crush curl strengthens your biceps, shoulders, and chest muscles. Here's what happens when one writer does 50 reps a day for one week.
![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 the Arnold press — build your upper body with 2 kettlebells and 1 resistance band
By Sam Hopes last updated
The Kettlebell Kings kettlebell press drill develops upper body strength and pressing power using two weights and a resistance band. We explain how to do it and the benefits.
![Man holding two kettlebells by the handles while in a high plank position during kettlebell workout](https://cdn.mos.cms.futurecdn.net/w7E8cu2xNrBNkqYx2eNK84-320-80.jpg)
Forget dumbbells — you just need a set of kettlebells and 5 moves to build full-body strength and muscle
By Sam Hopes last updated
The kettlebell beginner workout builds full-body strength and muscle using five exercises and one set of kettlebells. Our personal trainer explains how to do it.