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Sam Hopes
I teach people how to be more mobile: 3 low-impact back and shoulder moves that build stability and strength after 40
Sam Hopes
Tomsguide
I’m a personal trainer: I added these 3 balance drills to my weekly routine, and it's changing how I move daily
Sam Hopes
Tomsguide
Forget sit-ups and crunches — I added this three-legged plank and tiger curl combination to my ab workouts and it's a game changer
Sam Hopes
Tomsguide
Stop doing 100s of sit-ups to build strong, stable abs. McGill curl-ups are elite, and here's how to do them
Sam Hopes
Tomsguide
I'm a weightlifting coach — 3 exercises I prefer over lunges for building strong, stable legs and knees over 40
Sam Hopes
Tomsguide
Forget frog pose — I added weighted hip rolls to my mobility routine, and my hip strength has transformed in just 3 weeks
Sam Hopes
Tomsguide
No heavy weights, this 3-move dumbbell abs routine is perfect for beginners and limited mobility
Sam Hopes
Tomsguide
Oura Ring 5 vs Oura Ring 4: What's changed for the 'world's smallest smart ring'?
Sam Hopes
Tomsguide
I train my 72-year-old dad, and here's the one move he swears by for building his functional core strength and mobile hips
Sam Hopes
Tomsguide
You don't need a gym membership to unlock stiff joints — if you've been sitting for more than 3 hours, your spine needs this exercise
Sam Hopes
Tomsguide
I train clients of all ages, and this is the one beginner-friendly exercise I use to build hip strength and boost mobility
Sam Hopes
Tomsguide
I found a stretch that feels better than pigeon pose for releasing tight hips and glutes, and it's a game-changer for me
Sam Hopes
Tomsguide
A yoga instructor shares the perfect 5-move 'micromovement' routine to prevent prolonged sitting, so I tried it for myself
Sam Hopes
Tomsguide
A yoga teacher told me to make this one simple tweak to pigeon pose, and it's transformed how I stretch my hip flexors
Sam Hopes
Tomsguide
I train clients over 60, and this is one exercise I use to build lower-body mobility, strength and stability
Sam Hopes
Tomsguide
Stop doing 100s of sit-ups: I'm a personal trainer, and I use 'bear plank openers' to build strong abs and hips instead
Sam Hopes
Tomsguide
I swapped the 90/90 stretch for the 'floating pigeon' pose, and my hips, core and glutes feel better than ever
Sam Hopes
Tomsguide
I'm a 35-year-old personal trainer — I swear by these 3 moves to build and maintain muscle and strength as you age
Sam Hopes
Tomsguide
No, not planks or sit-ups — here's the one abs exercise you need for elite core strength and stability without weights
Sam Hopes
Tomsguide
I'm a personal trainer — all you need are these 3 moves and 15 minutes to build strength and stability
Sam Hopes
Tomsguide
I’m a personal trainer: I added these 3 balance moves to my daily routine, and they've changed how I move
Sam Hopes
Tomsguide
You don't need kettlebell swings to build strength, endurance and power — just these 3 moves
Sam Hopes
Tomsguide
'It's never too late to sculpt a strong core without weights' — here are 3 moves to try
Sam Hopes
Tomsguide
Neither pigeon nor 90/90 — here's why the 'hip aeroplane' exercise is taking off for building stability, mobility and strength
Sam Hopes
Tomsguide
'Summer glutes' are trending — yoga teacher says bigger glutes could be 'the key to better health,' and these 4 moves are essential
Sam Hopes
Tomsguide
If you have tight ankles or stiff joints, a personal trainer recommends these 3 underrated mobility exercises
Sam Hopes
Tomsguide
I've been doing this 1-minute mobility exercise for over 5 years, and it quickly reduces tension in my spine and shoulders
Sam Hopes
Tomsguide
I struggle with dead bugs so I swapped them for knee tucks — and my deep core strength has never been better
Sam Hopes
Tomsguide
I’m a personal trainer — this 20-minute walking workout fires up your metabolism and builds functional strength
Sam Hopes
Tomsguide
Forget Russian twists — hit your abs smarter with these 3 dumbbell moves that torch your core
Sam Hopes
Tomsguide
I'm a personal trainer, you can build 'liquid' mobility and stability after 50 with this 5-move, 15-minute routine
Sam Hopes
Tomsguide
Forget leg raises — a Pilates instructor swears by this classic exercise for boosting hip mobility and core strength
Sam Hopes
Tomsguide
I swapped figure-4 for the 'sleeping pigeon' stretch — here's what happened to my tight glutes and hips
Sam Hopes
Tomsguide
The caterpillar walk is considered the 'gold standard' for lower body mobility and flexibility — here's how to do it
Sam Hopes
Tomsguide
Child's pose is fine, but here are the 4 mobility exercises I use when my spine and shoulders get stiff from desk sitting
Sam Hopes
Tomsguide
Forget wobbles: This 5-move 'barefoot mobility' routine builds bulletproof balance, connection and stability
Sam Hopes
Tomsguide
I’m a personal trainer. These are the 5 essential strength exercises I’d do every day after 50
Sam Hopes
Tomsguide
I'm a personal trainer, and your posture needs this 3-second 'reset' hack to prevent lower back pain
Sam Hopes
Tomsguide
I'm a personal trainer and mobility coach: Trust me, this one move unsticks your hips better than a stretch
Sam Hopes
Tomsguide
Yep, you can build strength with kettlebells — and this 3-move workout is killer (it only takes 15 minutes)
Sam Hopes
Tomsguide
I'm a personal trainer: This is the No. 1 mistake I see people make with hip mobility (and the 3 moves that actually fix it)
Sam Hopes
Tomsguide
Forget ab wheel rollouts, try this Pilates exercise to strengthen your abs, obliques and shoulders
Sam Hopes
Tomsguide
I teach mobility for a living: This 5-move 'flow' builds strength, stability and control all over
Sam Hopes
Tomsguide
Forget Russian twists: The 'German twist' Pilates exercise sculpts strong and stable obliques
Sam Hopes
Tomsguide
'Tension in your lower back? The solution could be in your hips' says a mobility coach, and here are 5 moves to fix it
Sam Hopes
Tomsguide
Forget push-ups — this dumbbell shoulder workout sculpts a strong upper body and core in 3 moves
Sam Hopes
Tomsguide
I’m a personal trainer: Try these 3 essential squats for beginners to build lower-body strength and mobility
Sam Hopes
Tomsguide
Forget sit-ups — this 'halfway sit' builds a strong and stable core without hurting your lower back
Sam Hopes
Tomsguide
This 10-minute routine boosts upper-body mobility and strengthens your shoulders — no, it’s not cat-cow or child's pose
Sam Hopes
Tomsguide
I’m swapping weights for a yoga block: 5 full-body moves that build strength all over
Sam Hopes
Tomsguide