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 performing push-ups in gym studio during workout](https://cdn.mos.cms.futurecdn.net/SHTFkbTmWNHEhWmmRYS7kZ-320-80.jpg)
Not the gym — calisthenics coach says these 12 moves build full-body functional strength and a stronger core
By Sam Hopes published
A calisthenics coach recommends these 12 bodyweight exercises and a 15-minute workout to build full-body functional strength and muscle and core stability.
![Woman performing a boat pose against blue backdrop during core workout](https://cdn.mos.cms.futurecdn.net/NPQqXXdYWcLqgkNK8m7mmG-320-80.jpg)
Doctor says these are the 3 core exercises you need to relieve sciatica symptoms and boost ab strength
By Sam Hopes last updated
A doctor says these are the three core exercises you need to relieve symptoms of sciatica and boost torso strength. Here's how to do them and the benefits.
![Man performing a squat outdoors next to exercise mat and kettlebell](https://cdn.mos.cms.futurecdn.net/JyNZxJrk6BizpGhtzuf8FX-320-80.jpg)
No, not the gym — this 15-minute kettlebell workout boosts core strength and builds stronger muscles
By Sam Hopes last updated
This five-move kettlebell workout strengthens your whole body, boosts core strength and increases endurance, and only takes 15 minutes.
![Man hanging from a pull-up bar during outdoor workout](https://cdn.mos.cms.futurecdn.net/AYcMeJ7x5WRHH9SaFRi9mX-320-80.jpg)
Nope, not weights — this is the one bodyweight exercise you need to strengthen your pull-ups instead
By Sam Hopes last updated
The scapula pull-up is a bodyweight exercise used to develop shoulder strength, stability, and injury prevention. We explain how to do it, the benefits, and the variations to try.
![Male muscular athlete showing animal flow sport elements isolated over grey background.](https://cdn.mos.cms.futurecdn.net/eUyc3vvgALpPpVYZrYGYZX-320-80.jpg)
Who needs weights? This 15-minute bodyweight workout builds functional full-body strength and boosts flexibility
By Sam Hopes last updated
This 15-minute bodyweight workout uses techniques from calisthenics, animal flow and functional training to develop functional full-body strength, flexibility and better posture.
![Woman jumping the best jump ropes in gym](https://cdn.mos.cms.futurecdn.net/yV88Jbr6repWLRaDwU5sV9-320-80.jpg)
8 best jump ropes for competition, home and gym workouts 2024: tested and reviewed
By Jane McGuire, Sam Hopes last updated
These are the best jump ropes to improve your strength, conditioning and endurance during home or gym workouts.
![Person holding a water bottle in left hand and one of the best weighted jump ropes in right hand against brick wall](https://cdn.mos.cms.futurecdn.net/BcZqXvWEx8DaMUp8BZRr9i-320-80.jpg)
10 best weighted jump ropes 2024: tried, tested and reviewed
By Jane McGuire last updated
The best weighted jump ropes are affordable and can provide a great workout at home. Here's our round-up of the top picks from the market.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
What are the anatomical sling systems of the body? We asked a strength and conditioning coach
By Sam Hopes published
There are four anatomical sling systems of the body, and we asked a strength and conditioning coach to explain each one, including how to exercise them and build a stronger body.
![a woman's abs](https://cdn.mos.cms.futurecdn.net/zc4a488yg4nY6o4B7Lx4kC-320-80.jpg)
Abs vs core muscles — here’s why you should know the difference
By Sam Hopes published
What is the difference between abs and core muscles? A personal trainer explains everything you need to know about your core.
![a photo of the best weightlifting belts](https://cdn.mos.cms.futurecdn.net/yQSeBQ22kEHTB4zyZA2ak4-320-80.jpg)
5 best weightlifting belts 2024, tested and reviewed by our fitness experts
By TJ Fink, Jane McGuire last updated
Here are the five best weightlifting belts for strength training, powerlifting and weightlifting, regardless of fitness ability or level. Tried and tested by Tom's Guide.
![Woman stretching with a resistance band](https://cdn.mos.cms.futurecdn.net/LiJzvCx8vpEMtvugUmnmE6-320-80.jpg)
This 3-move stretching routine will develop healthy shoulders and strengthen your upper body
By Sam Hopes last updated
Strengthen your shoulders and stretch your upper body with this three-move routine. It only takes 15 minutes to increase spine flexibility, here's how.
![Man doing prisoner squat exercise near the water](https://cdn.mos.cms.futurecdn.net/poPmEfnicHU9Ac6LMFkceD-320-80.jpg)
Forget regular squats — try prisoner squats to build lower body strength instead
By Sam Hopes published
The prisoner squat is a bodyweight exercise for strengthening your core and lower body, developing posture, and stabilizing your upper body. Here's how to do it and the benefits.
![Composite of two images, one showing a man performing a front squat with a barbell and the other showing a man performing a back squat with a barbell](https://cdn.mos.cms.futurecdn.net/GGeWpkg54rGxRcdPk76phg-320-80.jpg)
Front squat vs back squat: which is better for building strong quads?
By Sam Hopes published
Should you focus on back squats or front squats to maximize quad muscle growth? We cover the benefits of both and how to use them to build lower body strength and muscle.
![a photo of a man doing crunches](https://cdn.mos.cms.futurecdn.net/wuAaMSdvYyueY7PgJnDvwi-320-80.jpg)
Who needs planks? The crunch clap exercise builds powerhouse core muscles without weights
By Sam Hopes last updated
You don't need planks to build powerhouse core muscles. The crunch clapping exercise strengthens your abs without weights, and a personal trainer explains how.
![Man hanging from a pull-up bar during outdoor workout](https://cdn.mos.cms.futurecdn.net/AYcMeJ7x5WRHH9SaFRi9mX-320-80.jpg)
No, not push-ups — here's one exercise you need to strengthen your upper body without weights
By Sam Hopes last updated
The dead hang is a bodyweight exercise for strengthening your core and upper body and developing posture and spinal flexibility without hurting your back. Here's how to do it.
![a photo of a man with strong ab muscles holding a dumbbell](https://cdn.mos.cms.futurecdn.net/4nScYwFikvFbpxWXPyFBd9-320-80.jpg)
These are the 8 best 30-minute workouts to build full-body muscle and strength and boost metabolism
By Sarah Jacobsson Purewal last updated
These are the best 30-minute workouts on YouTube, from beginner yoga and cardio dance to HIIT and weight training.
![Muscular male holding a kettlebell overhead while performing a lunge during outdoor workout](https://cdn.mos.cms.futurecdn.net/nFUGpDKrLBRzaLLfjKYD2U-320-80.jpg)
You don’t need the gym — this kettlebell arm workout sculpts your triceps, pecs and shoulders in 5 moves and 15 minutes
By Sam Hopes last updated
This five-move kettlebell workout strengthens your upper body, builds a strong core and boosts your metabolism in 15 minutes. Here's how to do it.
![Shirtless man with defined pectoral and abs muscles](https://cdn.mos.cms.futurecdn.net/APUJCSQFfaaxE4fMDz2aJ6-320-80.jpg)
3 reasons you're not building strength in the gym — according to a strength and conditioning coach
By Sam Hopes last updated
These are the three main reasons you're not building strength during exercise, and how to avoid them, according to a strength and conditioning coach.
![Woman holding a downward-facing dog yoga position](https://cdn.mos.cms.futurecdn.net/riN5VbE7pJ3AuttXs95FQ-320-80.jpg)
I added a turbo downward dog into my exercise routine and it transformed my yoga practice — here's how
By Sam Hopes last updated
The turbo dog pose is a variation on the downward dog in yoga and helps build upper body strength, focusing on your triceps, shoulders, back and chest muscles. Here's how to do it.
![best foam rollers Woman laying on her right side in a side plank with a foam roller underneath her right leg and left hand on hip](https://cdn.mos.cms.futurecdn.net/ffGo3Eg3dtwKMh2d7UsAuM-320-80.jpg)
The 10 best foam rollers 2024: tested and reviewed
By Jane McGuire last updated
Prevent injury, improve mobility and reduce pain with the best foam rollers on the market.
![person sat on floor opening one of the best gym bags](https://cdn.mos.cms.futurecdn.net/3VexM4aE7nZf3n83qZtU8j-320-80.jpg)
Best gym bags 2024 for all workouts and weather
By Kimberly Dawn Neumann last updated
We’ve found the best gym bags for runners, yogis and anyone who wants to tote their sports stuff in style.
![Woman with Pilates ring between feet performing a v-sit on exercise mat in studio](https://cdn.mos.cms.futurecdn.net/dGHTTd9e3gjtkz7Rjqifr6-320-80.jpg)
9 best Pilates exercises for strengthening your core and boosting posture
By Jane McGuire last updated
Dig deep into your core muscles with these nine Pilates exercises designed to strengthen and define your torso muscles.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
4 reasons you’re not building muscle in the gym — according to a strength and conditioning coach
By Sam Hopes last updated
Here are the four main reasons you're not building muscle mass and how to avoid them, according to a strength and conditioning coach.
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