
Sam Hopes
Sam Hopes is a level 3 qualified fitness instructor, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.
Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, hot yoga, and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, sleep and recovery.
Latest articles by Sam Hopes

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.

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.

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.

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.

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.

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.

You just need 20 minutes, 1 kettlebell and Joe Rogan’s 5-move workout to build full-body strength and core power
By Sam Hopes published
Build a stronger body and boost core power with this five-move kettlebell workout from Joe Rogan and Onnit. Here's how to do it and the benefits.

Who needs crunches? This 3-move ab workout sculpts core muscle and boosts muscle endurance
By Sam Hopes last updated
Who needs crunches when this 3-move ab workout sculpts core muscle and boosts your muscle endurance? Here's how to do it, according to a personal trainer.

I did 50 double push-up burpees every day for a week — here’s what happened to my body
By Sam Hopes last updated
The double push-up burpee adds intensity to the standard burpee exercise. Here's what happens when you do 50 reps a day for one week.

No, not planks — try bear crawls instead and watch your core strength transform
By Sam Hopes published
Bear crawls are a bodyweight exercise that strengthens your core, hips and upper and lower body without hurting your back. Here's how to do them and the benefits.

Grab a kettlebell — this 4-move workout builds full-body muscle and strength and boosts ab power
By Sam Hopes last updated
Build a stronger body and boost core power with just four exercises and a set of kettlebells using this effective workout from kettlebell expert Eric Leija.

Forget weights — this 10-minute yoga routine builds full-body strength and stability and boosts focus
By Sam Hopes last updated
This short 10-minute yoga routine builds strength and flexibility and boosts focus and stability. Access the full workout by Breathe and Flow yoga.

This 3-move stretching routine will develop healthy hips and strengthen your lower body
By Sam Hopes last updated
You can stretch and strengthen your hips and lower body using these three exercises, and it only takes 15 minutes. Here's how.

I tried a 2-minute grounded Copenhagen plank every day for one week — here’s what happened
By Sam Hopes last updated
Here's how to do the grounded Copenhagen plank, the benefits, and what happens when you do it for two minutes every day for one week.

Who needs weights? This 5-move bodyweight workout boosts core strength and torches every major muscle group
By Sam Hopes last updated
You don't need weights to target every major muscle group, build core strength and boost your metabolism, just this five-move bodyweight created by a personal trainer.

No, not pull-ups — here's one bodyweight exercise that builds biceps and back strength without weights
By Sam Hopes last updated
Build stronger back and biceps muscles and prepare for pull-ups using the bodyweight row. Here's how to do it, according to a personal trainer.

Hyrox master trainer Jake Dearden shares exclusive 3-week training plan to get competition-ready
By Sam Hopes published
Hyrox master trainer Jake Dearden shares his exclusive 3-week training program to build strength, run faster and get Hyrox race-ready this year.

Oura Ring vs. Helio Ring — which smart ring wins?
By Dan Bracaglia last updated
How does the Oura Ring 3 stack up against the new Amazfit Helio Ring? We compare price, features, design and battery.

5 cardio exercises that burn more calories than running
By Jane McGuire last updated
If you're not a runner, these cardio exercises burn even more calories than heading out for a jog.

The best ab workouts you can do for free, from anywhere
By Jane McGuire last updated
The best ab workouts — from free ab workouts to 10-minute ab workouts, here's the best ab workouts to try.

How to do an up-down plank: correct form, benefits, and modifications
By Jane McGuire last updated
How to do an up and down plank, or moving plank. How to do one and get maximum benefits from the move.

9 of the best free Tabata workouts on YouTube
By Sarah Jacobsson Purewal last updated
The best Tabata workouts to train your entire body, many of which can be done in less than 10 minutes.

No, not sit-ups — here's the one abs exercise you should do to strengthen your core without weights
By Sam Hopes last updated
Hanging oblique leg raises are a bodyweight exercise for strengthening your core, hips and upper body without hurting your spine. Here's how to do them.
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