Sam Hopes
Sam Hopes is a level III qualified fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
![Close up of person tying up Adidas Ultraboost trainers outdoors with Prime Day badge bottom right corner](https://cdn.mos.cms.futurecdn.net/BMBNPHM23WpwdeEbgWsjQH-320-80.jpg)
Amazon Prime Day Adidas deals 2024 — 15 best deals I'd shop starting from just $9
By Sam Hopes last updated
The best Prime Day Adidas deals include apparel, sneakers and more, so shop them before they go.
![Under Armour running shoe against green background with deals badge](https://cdn.mos.cms.futurecdn.net/QR7kHduzActnfU4QqPoRPD-320-80.jpg)
Under Armour Prime Day sale — 11 deals I’d shop on fitness apparel and sneakers from just $11
By Sam Hopes last updated
These deals on Under Armour fitness apparel could save you big money ahead of Amazon Prime Day.
![Left image holding Oura Ring and right image holding the Circular Ring Slim side by side](https://cdn.mos.cms.futurecdn.net/QReRv2cEGTVTT8aAFUaWaZ-320-80.jpg)
I ditched the Oura Ring for the Circular Ring Slim — 5 reasons why I'm going back
By Sam Hopes last updated
How does the Circular Ring Slim compare with the Oura Ring Generation 3? We explain five problems from testing, and why you might stick with Oura or other rivals instead.
![Woman performing back bend exercise on yoga mat](https://cdn.mos.cms.futurecdn.net/oxghW2frJPbcefGgNY9V65-320-80.jpg)
Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
By Sam Hopes published
A Pilates instructor shares a 20-minute "healthy hips" Pilates workout for beginners to build lower body strength, so we gave it a try.
![a photo of the Lenzyne Macro drive bike light: best bike lights](https://cdn.mos.cms.futurecdn.net/3xHDjTdWBBPHxKVfFopSVA-320-80.jpg)
Best bike lights in 2024: Tested and reviewed
By Dan Cavallari last updated
The best bike lights we've tested, including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
![a photo of a man doing a push up](https://cdn.mos.cms.futurecdn.net/9ghCpUY6JaLtStkZkeH73T-320-80.jpg)
Push-ups: How to do them, the benefits, and modifications to try
By Jane McGuire last updated
How to do a push-up, the benefits of doing push-ups and the modifications to make push-ups easier or harder.
![Woman in the gym performing a sit-up with hands behind head on exercise mat](https://cdn.mos.cms.futurecdn.net/u732pcXisraDgMESrUvnNk-320-80.jpg)
Sit-ups: How to do them with proper form and why it matters
By Lucy Gornall last updated
Are sit-ups bad for your back? Not if you do them correctly, says a personal. Here's how to do a sit-up with the correct form.
![Man performing a Russian twist outdoors with a medicine ball](https://cdn.mos.cms.futurecdn.net/gnTkzdpDtoMRUMa8mqmSfK-320-80.jpg)
Russian twist: how to do it, and the benefits for your core
By Jane McGuire, Sam Hopes last updated
How to do a Russian twist, the benefits of Russian twists, and the best modifications to try.
![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
By Jane McGuire last updated
Dig deep into your core muscles with these nine Pilates exercises designed to strengthen and define your muscles.
![Woman walking on a treadmill during workout in the gym with headphones around her neck](https://cdn.mos.cms.futurecdn.net/gm5zGJdBgWeWJWwmhobuMc-320-80.jpg)
I did the 12-3-30 treadmill workout for a month — here's my results
By Jane McGuire last updated
What is the 12-3-30 treadmill workout? How do you do it? And what happens when you do if for a week?We put it to the test, and here's how it went.
![a photo of a woman doing a dead bug](https://cdn.mos.cms.futurecdn.net/5xT5c5rK7iQSQc73RKZysb-320-80.jpg)
Deadbugs: How to do them, and the benefits for building your core muscles
By Jane McGuire last updated
Learn how to do a dead bug, the benefits of dead bugs, and how to progress or regress the exercise for your ability.
![A photo of arnold schwarzenegger](https://cdn.mos.cms.futurecdn.net/RVdPhsX3RmwZm2reTgR766-320-80.jpg)
Arnold press: How to do it, and the benefits for building upper body strength
By Jane McGuire, Sam Hopes last updated
How to do an Arnold press, benefits of the Arnold press and the modifications to try.
![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.
![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.
![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.
![a man performing a kettlebell workout outside](https://cdn.mos.cms.futurecdn.net/kxmv2Fbh9F4KBzUo7ntG2V-320-80.jpg)
Forget pull-ups — you just need a set of kettlebells and these 5 exercises to sculpt your back and biceps
By Sam Hopes last updated
Build and strengthen your back and biceps with these five kettlebell exercises. Here's how to do them, according to a personal trainer.
![Asics Gel Nimbus 25 running shoe in pink with TG badge Killer Deal](https://cdn.mos.cms.futurecdn.net/oTy4ZCmvat6M6akciiFCve-320-80.jpg)
I've run over 100K in the Asics Gel Nimbus 25 running shoes — and they're over $60 off ahead of Prime Day
By Sam Hopes last updated
The Asics Gel Nimbus 25 just went on sale in an early Prime Day deal, here's how to shop for the shoe.
![Man standing against plain backdrop holding a medicine ball with his top off wearing exercise shorts](https://cdn.mos.cms.futurecdn.net/3Ya6R27Ws2seFxV3chiDbY-320-80.jpg)
Forget Russian twists — this 15-minute standing abs workout sculpts a strong core and boosts ab power
By Sam Hopes last updated
Strengthen your core and boost upper body power with this short and effective standing abs workout and a set of kettlebells.
![Man working out on an exercise bike at home](https://cdn.mos.cms.futurecdn.net/fPjqEEcnFQEpa65Rqdds9C-320-80.jpg)
We've tested the best exercise bikes to help you boost your fitness at home
By James Frew last updated
review The best exercise machines are designed to work muscles all over your body, get your heart pumping, and boost your metabolism without leaving the house.
![Man standing with top off showing muscled torso](https://cdn.mos.cms.futurecdn.net/9BLgUPCXJSADjdi3P6abHP-320-80.jpg)
CrossFit Games athlete shares a 9-move workout to sculpt full-body muscle and build strength and endurance
By Sam Hopes last updated
CrossFit Games athlete and Fittest Man in the UK, Harry Lightfoot, shares a 30-minute full-body conditioning workout that builds strength, muscle and power.
![Man doing a ghd sit up](https://cdn.mos.cms.futurecdn.net/h7hY5YHjgucqCL8roR5Cn5-320-80.jpg)
Forget sit-ups — 3 reasons I’ve added GHD sit-ups to my abs workouts
By Sam Hopes last updated
How do you do a GHD sit-up, what are the benefits and why should you consider adding them to your exercise routine?
![best water bottles](https://cdn.mos.cms.futurecdn.net/u2T3dB3AnygbuyUzHrf6Ba-320-80.jpg)
The best water bottles to buy in 2024
By Jane McGuire last updated
Whether you're looking for a bottle for everyday use, outdoor adventures, or sports, we've got you covered with our tried and tested guide to the best water bottles.
![Woman on yoga mat in studio performing a yogi squat with hands in prayer](https://cdn.mos.cms.futurecdn.net/MEtJKfknjULK6hqPr7bX8g-320-80.jpg)
You don’t need squats to strengthen your hips, glutes and quads — just this one bodyweight exercise
By Sam Hopes last updated
The yogi squat, or Garland Pose, is a bodyweight exercise that strengthens the lower body and improves range of motion and flexibility in the hips, adductors and lower back. Here's how.