Sam Hopes
Sam Hopes is a level III qualified fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
Forget dumbbells — this chair workout builds full-body strength in just 15 minutes
By Sam Hopes last updated
A low-impact chair workout that takes 15 minutes and 15 exercises to build full-body muscle and strengthen your core. Here's how to do it and the benefits of chair workouts.
Forget Russian twists — this 30-minute yoga block abs workout sets your core on fire
By Sam Hopes last updated
This yoga block abs workout strengthens your core muscles using one brick and a series of Pilates ab exercises. Here's how to do it.
I did 50 frog jumps every day for a week — here’s what happened to my quads and abs
By Sam Hopes last updated
How to do frog jumps, the benefits of frog jumps, and what happened when our in-house personal trainer did 90 reps a day for a week.
3 things I wish I had known as a kettlebell beginner
By Sam Hopes published
We reveal three tips for kettlebell beginners, how to hold your kettlebell properly, and the best kettlebell exercises to learn for building strength and muscle.
The Oura Ring is my favorite gadget of 2023 — 3 best ways to use yours during the holidays
By Sam Hopes published
The Oura health app has several recovery features to manage stress, including Daytime Stress, Rest Mode and meditations. Here's how to access and ways to use them.
I’m a personal trainer — this CrossFit-inspired 12 Days of Christmas workout torched my body in 30 minutes
By Sam Hopes last updated
This 12-move, CrossFit-inspired 12 Days of Christmas workout strengthens every muscle group in less than 35 minutes. Here's how to do it.
Forget stairclimbers — this 5-move staircase workout sculpts full-body muscle
By Sam Hopes last updated
Our in-house personal trainer lists five full-body strength exercises you can do on a staircase, how to do them and the benefits of stairclimbing using bodyweight exercises.
Forget deadlifts — 3 kettlebell exercises that build full-body muscle in just 15 minutes
By Sam Hopes last updated
It only takes 3 exercises and 15 minutes to sculpt and strengthen muscles using this basic kettlebell routine. Here's how to do them properly and a workout to try.
Forget lunges — 3 lower body strength exercises you can do using a Pilates ring
By Sam Hopes last updated
These three lower body exercises strengthen your legs and glutes using a Pilates ring. Here's how to do them and a three-move leg workout to try.
7 Christmas gifts we recommend buying in the Adidas sales starting from just $18
By Sam Hopes last updated
Shop fitness holiday gifts with the Adidas sales, from hiking shoes to running gear, sports bras and apparel. There's a gift for everyone no matter the cost.
Forget running — 7 full-body strength exercises you can do using your treadmill
By Sam Hopes last updated
Our in-house personal trainer lists seven strength exercises you can do on your treadmill without running, how to do them and the benefits of building full-body strength.
7 best holiday deals I'd buy in the Nike sales from just $22
By Sam Hopes last updated
Shop the best fitness holiday gifts during the Nike sales, from running shoes to sports bras and outerwear apparel. There's a gift for every fitness and Nike lover.
I did 60 minutes of hot yoga for 6 months — here's what happened to my body
By Sam Hopes last updated
Our fitness writer did hot yoga every week for six months. Here's what happened and the benefits of a hot yoga practice.
Forget kettlebells — 5 yoga block exercises that sculpt your quads, glutes and hamstrings
By Sam Hopes last updated
These five yoga block exercises sculpt and strengthen your quads, glutes and hamstrings without weights.
Here's what 30 minutes of power walking can do to your body
By Sam Hopes published
Here's what 30 minutes of power walking can do to your body, the benefits of walking for your physical and mental health and how to get started.
I tried Arnold Schwarzenegger’s 6-move dumbbell challenge — here are my results
By Sam Hopes last updated
Our fitness writer tried the first day of Arnold Schwarzenegger's six-move dumbbell workout from the Finish Strong Challenge. Here's how to do it for yourself.
I tried the Supported Fish Pose for 5 months — here’s what happened to my upper body
By Sam Hopes last updated
Supported fish pose is one of the best shoulder exercises for stretching your upper body. Here's what happened when our writer did it every week for five months.
Forget dumbbells — 3 standing ab exercises to sculpt your core using a resistance band
By Sam Hopes last updated
Build a stronger core using these three standing ab exercises and one resistance band. Here's how to do them and perfect your form.
I did the 9-minute gorilla walk exercise every day for one week — here are my results
By Sam Hopes last updated
Our writer tried the gorilla walk for nine minutes every day for one week. Here's what happened and how to do the walking workout for yourself.
Forget sit-ups — this Pilates ring ab workout carves your core in just 5 moves
By Sam Hopes published
These five ab exercises strengthen your core using a Pilates ring. Here's how to do them.
Forget the gym —3 ways to burn calories without HIIT or lifting heavy weights for the holidays
By Sam Hopes last updated
Three ways to burn calories and boost your metabolism using using principles like NEAT, calisthenics and walking without HIIT or lifting heavy weights.
Forget weights — 5 ab exercises you can do with a yoga block to sculpt muscle definition
By Sam Hopes last updated
These five ab exercises work your entire body using one yoga block. Here's how to do them.
Forget lunges — sculpt your legs and glutes with these 5 exercises and 1 dumbbell
By Sam Hopes last updated
These five dumbbell leg exercises target your entire lower body using one weight without lunges. Here's how to do them properly with a 25-minute workout.