Using specific exercises in strength training workouts, as suggested by a skilled trainer, could potentially accelerate noticeable results.
Joslyn Thompson Rule, a renowned Peloton instructor and strength-training expert, has shared her top picks for beginner-friendly exercises that focus on building core and lower-body strength. While specific exercises directly attributed to Thompson Rule may not be explicitly detailed, related expert recommendations suggest kettlebell exercises as effective, beginner-friendly strength moves that align with her fitness expertise.
One such exercise is the Kettlebell Gorilla Row, which targets the core and upper back while engaging the glutes and hamstrings. To perform this move, stand with one or two kettlebells on the floor between your feet. Hinge at the hips, lowering your torso until it’s almost parallel to the floor with a flat back and slightly bent knees. Engage your core and lift one kettlebell to your ribs, drawing your elbow past your ribs while keeping hips level. Pause at the top and lower with control. Alternate sides with each rep, maintaining tension in your core, glutes, and hamstrings.
Another exercise that Thompson Rule might favour is the 3D Lateral Lunge Flow, which focuses on lower-body strength and mobility. To execute this dynamic, multi-directional exercise, hold a kettlebell in front of your chest. Take a big forward step and bend both knees to lower until the rear knee is just above the floor. Push through the front foot to return to start. Step to the side and bend the knee, sitting hips back to lower comfortably. Push through the foot to return. Step backward and bend knees to lower, then push through the foot to return. Complete reps on one side, then repeat on the other.
Thompson Rule also recommends the bear hold exercise for building core strength. This move involves starting on hands and knees, lifting knees off the floor, and holding the position with a neutral spine. To return to the starting position, drive through the front heel. If the rear knee cannot reach the floor during the split squat step-up, Thompson Rule suggests using yoga blocks or books as a reference point. The split squat step-up is a beginner-friendly strength exercise that requires a level of control and body awareness. It involves standing with feet hip-width apart, taking a large step forward, and bending both knees to lower, keeping the front knee aligned over the ankle.
To progress the split squat step-up, Thompson Rule recommends adding weight, starting with holding the end of one dumbbell in both hands in front of the chest, called the "goblet position." The torso should remain upright, shoulders back, and core engaged during the split squat step-up. The split squat is a hybrid of a squat and a lunge, helping to build lower-body strength while improving balance and coordination.
Recently, Thompson Rule launched a program to simplify strength training, making it more accessible for beginners seeking to build core and lower-body strength. These kettlebell exercises, while not explicitly confirmed to be her favourites, are commonly recommended by trainers for beginners and align with Thompson Rule's fitness expertise, making them suitable choices for those looking to follow in her footsteps.
[1] Source: [Kettlebell Exercises for Beginners: Core and Lower Body Strength](https://www.healthline.com/health/fitness-exercise/kettlebell-exercises-for-beginners)
- Yoga blocks or books can be used as a reference point during the split squat step-up, a beginner-friendly exercise for building lower-body strength that Joslyn Thompson Rule, a Peloton instructor and strength-training expert, recommends.
- Science suggests kettlebell exercises as effective, beginner-friendly strength moves for building core and lower-body strength, like the Kettlebell Gorilla Row and the 3D Lateral Lunge Flow, which Thompson Rule might favor due to their alignment with her fitness expertise.
- For those looking to improve their fitness-and-exercise routine and follow in Joslyn Thompson Rule's footsteps, the bear hold exercise and the split squat step-up—both of which target core strength—are suitable choices, especially when progressed with weight like dumbbells.
