Latest articles by Sam Hopes
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.
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.
