Latest articles by Sam Hopes
Forget deadlifts — this back extension strengthens your back, glutes and hamstrings without weights
Bodyweight back extensions are one of the best compound exercises for strengthening your posterior chain muscles. Here's how to do them, according to a personal trainer.
No, not stretching — reduce upper body tension and build mobility with this 10-minute foam rolling routine
Foam rolling reduces stiffness and relieves tension. This 10-minute routine focuses on relieving upper body tightness and can be done anywhere.
Forget weights, this 30-minute Pilates workout for beginners strengthens your abs and hips
This bodyweight Pilates workout for beginners builds a stronger core and hips without weights and only takes 30 minutes.
Oura Ring 4 — price, release date, features and more
You can buy the Oura Ring 4 right now and it comes with a new design, better battery life, and improved accuracy.
Oura Ring 4 is finally here — 3 things I'm relieved Oura is doing better this time
Oura has improved the design, durability and accuracy of the Oura Ring 4. Here's what you can expect from the next-generation smart ring.
No, not planks — try this deadbug variation instead and watch your core strength transform
Deadbugs are a bodyweight core exercise that strengthens your abs and deeper core muscles without hurting your lower back. Here's how to do them and the benefits.
Forget frog pose — these 3 mobility exercises unlock tight hips and release tension in your glutes and lower back
These 3 mobility exercises unlock your hips and build lower body flexibility in less than 15 minutes, according to a personal trainer.
You don’t need the gym to strengthen and sculpt your entire body — try this 3-move kettlebell complex instead
Build full-body strength and boost core power using a personal trainer's three-move kettlebell complex. Here's how to do it and the benefits.
Ditch planks — this 15-minute abs workout builds core strength with 6 moves and a resistance band
This 15-minute abs workout by Anabolic Aliens builds core strength using six exercises and a resistance band. Here's how to do it.
Personal trainer shares one bodyweight exercise you need to boost upper body mobility and loosen your shoulders
The side-lying internal rotation exercise relieves tight shoulders and improves range of motion. Here's how to do it, and the benefits of stretching the shoulders.
Forget regular kettlebell swings — this resistance band alternative builds full-body strength and power
A personal trainer explains how to do banded kettlebell swings, the benefits, muscles worked and why the resistance band variation is effective for strength and conditioning.
Progressive overload: What is it, and how does it help build muscle and strength?
Progressive overload training could help you build muscle and strength and increase workout intensity. We break down four ways to add overload principles into your training safely
I tried this Pilates ‘swimming’ exercise to strengthen my back, glutes and hamstrings without weights — here’s how
You don't need equipment to strengthen the muscles along your posterior chain. Here are the benefits of the Pilates 'swimming' exercise, and how it can improve posture.
Personal trainer shares the one simple hip flexor trick you're missing to boost lower body flexibility
The 90-90 exercise stretches the hip flexors, gluteal muscles and external rotators. A personal trainer reveals one simple trick to boost flexibility and improve squat depth.
I’m a personal trainer — here’s what agonist vs antagonist muscle groups really mean
Muscle pairings are agonists and antagonists. Agonists are the primary working muscle during an exercise and antagonists are the relaxed muscle. A personal trainer explains all.
CrossFit athlete shares ‘simple but effective’ workout to build full-body explosive strength and power
CrossFit Games athlete and 5x Fittest Man on Earth Mat Fraser shares a 30-minute full-body strength and conditioning workout that builds strength, endurance and power.
How to do the clean exercise for power, explosive strength, muscle growth and endurance
Learn how to power clean, hang clean, and squat clean using this step-by-step guide on technique, grip, weights, and more. According to a qualified CrossFit coach.
Oura Ring has helped me detect sleep apnea — here's what you need to know
The Oura health app has features for detecting breathing disturbances like sleep apnea. Here's what happened when our writer discovered hers using the Oura Ring 3.
You don't need planks to strengthen your core — here's a 5-move abs workout using just a yoga block
Nope, no planks, just use this 25-minute yoga block abs workout to build a stronger core without weights.
No, not sit-ups or crunches — this is the one low-impact exercise you should try to strengthen your core instead
You don't need sit-ups or crunches to strengthen your core or build muscle. Inchworm walkouts and walk-ins can be done using your body weight or with kettlebells and are low impact.
3 things I wish I had known about stretching vs mobility when I started weightlifting
Stretching increases muscle flexibility to improve range of motion and mobility means moving joints through range of motion to improve movement efficiency — here's some tips.
I switched my Hyrox cross training shoe to the Reebok Nano Gym — and I’m never going back to Puma
I switched my Hyrox cross training shoe to the Reebok Nano Gym for these key reasons. Here's what you need to know about the latest Reebok Nano addition.
I’m a personal trainer — I think this one hip flexor stretch is better than pigeon pose for releasing lower body tension
If you cannot do the pigeon pose, this hip flexor stretch releases lower body tension and counteracts the effects of prolonged sitting.
