Latest articles by Sam Hopes
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.
No gym? This ‘fat burning’ yoga routine builds full-body strength and only takes 30 minutes
This 30-minute full-body yoga workout builds functional strength without weights or high-intensity jumping.
No, not squats or lunges — try this one exercise to strengthen your glutes and ease sciatica pain
Relieve pain and tension in your lower back using the prone glute activation exercise. A personal trainer explains how to do it, and the benefits.
I'm a personal trainer — try this one bodyweight exercise to relieve shoulder tension and boost flexibility
The reverse tabletop exercise helps relieve tight shoulders, build upper body flexibility, and strengthen the lower back, hips, hamstrings and glutes. Here's how to do it, plus why.
Counting macros for beginners: how to track your macros for fat loss and muscle growth
Here's how to count macros step-by-step, the benefits, when to avoid it, and why, according to a personal trainer.
Not the gym — calisthenics coach says these 12 moves build full-body functional strength and a stronger core
A calisthenics coach recommends these 12 bodyweight exercises and a 15-minute workout to build full-body functional strength and muscle and core stability.
Doctor says these are the 3 core exercises you need to relieve sciatica symptoms and boost ab strength
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.
No, not the gym — this 15-minute kettlebell workout boosts core strength and builds stronger muscles
This five-move kettlebell workout strengthens your whole body, boosts core strength and increases endurance, and only takes 15 minutes.
Nope, not weights — this is the one bodyweight exercise you need to strengthen your pull-ups instead
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.
Who needs weights? This 15-minute bodyweight workout builds functional full-body strength and boosts flexibility
This 15-minute bodyweight workout uses techniques from calisthenics, animal flow and functional training to develop functional full-body strength, flexibility and better posture.
What are the anatomical sling systems of the body? We asked a strength and conditioning coach
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.
Abs vs core muscles — here’s why you should know the difference
What is the difference between abs and core muscles? A personal trainer explains everything you need to know about your core.
This 3-move stretching routine will develop healthy shoulders and strengthen your upper body
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.
Forget regular squats — try prisoner squats to build lower body strength instead
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.
Front squat vs back squat: which is better for building strong quads?
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.
Who needs planks? The crunch clap exercise builds powerhouse core muscles without weights
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.
No, not push-ups — here's one exercise you need to strengthen your upper body without weights
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.
These are the 8 best 30-minute workouts to build full-body muscle and strength and boost metabolism
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
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
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
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
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
Here are the four main reasons you're not building muscle mass and how to avoid them, according to a strength and conditioning coach.
