Lower-Body Strength Training Workout With Jorge Cruise

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Try this challenging 10-minute lower-body strength training regimen guided by fitness expert Jorge Cruise to build muscle and burn belly fat.

Key takeaways

• Boost lower-body strength and metabolism with Jorge Cruise’s fast, equipment-free 10-minute routine.
• Target quads, thighs, calves and glutes using simple moves that support balance and mobility.
• Reap results twice a week — stronger legs, increased stability and greater everyday confidence.

Summary

Lower-body strength training is one of the most effective ways to build muscle, boost metabolism and burn belly fat — no fancy equipment required. Fitness expert Jorge Cruise’s 10-minute routine focuses on four simple moves you can do from the comfort of your mat: quad extensions, thigh scissors, calf raises and glute bridges. By alternating between slow and fast intervals, this approach not only tones your quads, inner thighs, calves and glutes, but also supports balance and mobility as you age.

Whether you’re just getting started or looking to elevate your lower-body workout, Cruise’s interval-based method is gentle on the joints yet delivers results. Stick with this routine twice a week to strengthen your legs, improve stability and reenergize muscles that support everyday movement. You’ll finish feeling stronger, more confident and ready to take on the day.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[00:00:00] ♪ music playing ♪ [AARP’s GET MOVING Wherever You Are] [ 10-MINUTE LOWER BODY STRENGTH TRAINING WITH Fitness Expert Jorge Cruise]

[00:00:06] >>Jorge Cruise: Welcome, I’m Jorge Cruise and we’re going to be doing an incredible lower-body workout that only will

[00:00:12] require a mat. 4 simple moves, and they’re interval-style training, so best of all is we build lower-body strength,

[00:00:21] we’re also going to be burning belly fat. And best of all, we’re going to stay on our backs, so it’s super gentle on our body.

[00:00:27] If you’re ready, let’s get started. We’re going to start on our backs, so get up to your back with me. And what we’re going to do, center yourself on your mat,

[00:00:34] we’re going to raise our legs forward, and this is called the quad extension. We’re going to lift these, both your legs up, and back down.

[00:00:42] So go ahead and begin with me. We’re going to do this for 40 seconds right now. Put your feet down, or your hands down on the mat,

[00:00:48] and lift up. Nice, warming up pace. We’re feeling the muscle here as we engage up, and back down.

[00:00:56] Nice and easy. Then what we’ll do is we’ll increase the tempo. We’ll go at a higher interval.

[00:01:03] And that interval is going between a low and a high. It’s going to help us burn belly fat.

[00:01:08] You’re going to love it. Alright give me 2 more. There’s 1. And here’s 2.

[00:01:15] And now let’s go quick for 40 seconds. Do the best you can. You got this.

[00:01:23] Get that heart rate up. Feel it in your legs. There you go.

[00:01:29] Let’s keep going. 20 more seconds. Give me your best.

[00:01:35] Keep your hands on the mat for support. Keep breathing. You’re doing great.

[00:01:40] This style of exercise, again, is called interval training. And it helps us burn belly fat while building strength.

[00:01:48] One more. Last one. And now lower, and let’s go back to our original tempo.

[00:01:54] This is the lower part, interval. And let’s get it back down.

[00:01:59] So going from a low, to a high, to a low, is really a great way to get 2 workouts into 1.

[00:02:08] Great job. Let’s get 5 more in. Doing great.

[00:02:14] Feels so good. Feel your spine on the mat.

[00:02:21] Little bit of a space where your curvature is, on the lower part of your spine. Let’s get 1 more in.

[00:02:26] Oh, feel that air, hold it hold it hold it, and back down. Excellent job. Now we’re going to do is thigh scissors.

[00:02:33] So you’re going to stay where you’re at, and you’re going to just spread your legs open, and close them.

[00:02:39] This is going to work the inner thigh. Now if you want to make it more advanced, you can always stretch your legs and open.

[00:02:46] And in. I’m going to keep them down, because it’s more easy on the back and easier on your body.

[00:02:52] Nice slow tempo. And squeeze. As you bring them in together, feel that squeeze right here.

[00:03:00] There you go. Doing great, so 20 seconds more. This is the slow interval.

[00:03:07] Doing great. Now squeeze. Great job. Squeeze.

[00:03:14] Doing great. Squeeze. Excellent.

[00:03:20] Excellent, inhale in. And exhale. The trick is always to exhale on the exertion.

[00:03:28] Alright, let’s increase our tempo. Here we go, 40 seconds. Do as quick as you can. Obviously, go at your tempo.

[00:03:35] You don’t have to go too fast. Always feel comfortable. Anything hurts, stop and slow it down,

[00:03:42] or modify it by taking a breather. Alright. Let’s go for 20 more seconds. Keep that heart rate up.

[00:03:50] You got this. Come on. Squeeze it. Squeeze it. Squeeze it. You’re doing great.

[00:03:57] Wonderful job. Whoo! Keep moving. Keep moving. Doing great.

[00:04:03] Alright, let’s lower the tempo. Back to the slow interval.

[00:04:10] There we go. Who’s feeling it? Feeling it on that inner thigh, getting a nice stretch as well.

[00:04:17] Let’s do this. Great way to work out at home, anywhere. Don’t need any equipment at all.

[00:04:24] Just yourself, and in under 10 minutes you’ll be done.

[00:04:30] Keep breathing. Exhale. Give me 2 more. Here’s 1.

[00:04:38] And 2. Alright, for our third move, remember there’s only 4. We’re going to do calf raises, which is our muscle right here.

[00:04:44] And what you’re going to do is just lower your feet, we’re going to lift up, and down.

[00:04:50] Lift up, and down. This is the right tempo for right now, because you know what

[00:04:55] we’re going to do in a moment. That 40 seconds we’re going to increase the tempo. Hold it right there, tippy-toe up, and back down.

[00:05:03] Up. And down. Pick it up.

[00:05:09] And down. You make it a little harder, press here. Kind of resist against your calves.

[00:05:14] And down. But I would just do this to keep it simple for right now. Doing great. Keep breathing.

[00:05:20] Oh yeah, feels good. Exhale as you go out, exhale on that exertion.

[00:05:27] You should feel your spine on the mat, or on the floor. Lift up. Alright, now let’s increase the tempo. You ready, let’s go.

[00:05:32] 40 seconds of a quickie. Go fast, let’s get that tempo up. Feel that, let’s get the blood moving.

[00:05:39] Heart rate up, let’s go. You got this, you got this. You’re doing great. Keep moving, keep moving.

[00:05:46] Woo! Let’s get that heart rate up. Feels great. Keep moving, keep moving.

[00:05:53] You got this. Oh yeah! Push through, push through.

[00:05:58] Give me 10 more seconds of this quick tempo. You got it, let’s go. Nice and quick.

[00:06:04] Let’s go, let’s go. Woo! Alright, and lower the tempo, back to the slow interval.

[00:06:12] Pick it up. Be mindful of where you’re at.

[00:06:17] Exhale as you go up. And breath in as you go down. Come on.

[00:06:23] Great, pick it up, and down. Up.

[00:06:29] And down. You’re doing great. We’re almost there. Give me 5 more. Here’s 1, here’s 2, and 3.

[00:06:42] 4. And 5. Hold that last one, squeeze it in.

[00:06:48] Doesn’t it feel great? Oh! Alright, and for our last move, we’re going to work the glutes. The butt.

[00:06:54] We’re going to lift up, and here’s the best part of all. Hold for 40 seconds.

[00:06:59] Just squeeze your booty. Squeeze the booty, feel that contraction and hold it there.

[00:07:05] Tummy’s tight. Think of your belly button touching the spine. Squeeze and just feel the contraction in the glutes.

[00:07:12] We’re also working your hamstrings. Which are great, lower side of our body.

[00:07:17] Opposite of the extension that you started with. Breathe normally.

[00:07:23] We’re almost there, give me about 5 more seconds. Deep breath in.

[00:07:29] And now for 40 seconds, take down and up. Let’s get that heart rate up. You got this, good tempo.

[00:07:36] You got this, you’re doing great. Scoot myself centered on the mat here.

[00:07:42] Keep that tempo going. Oh, squeeze it! Oh yeah! Go a little faster. It feels a little better, I think, than going

[00:07:50] a little slower. But keep that movement going. 10 more seconds. Come on, you got this.

[00:07:56] Doing great. And then we’ll just hold it for 40 seconds. And we’ll be done with our routine.

[00:08:04] Oh yes, squeeze! Alright, hold it. Hold it, let’s hold it for 40. Right now, we’re wrapping up.

[00:08:11] This is our last move. You should be very proud of yourself. You did a great workout. Squeeze, feel that!

[00:08:18] Feels incredible. It brings the glutes to life. And if you sit as much as I do, at a computer or whatever you’re doing for work,

[00:08:24] my goodness. This brings the glutes back to life, so they get toned and strong again.

[00:08:29] We need toned glutes. There we go, hold it. Give me 5 more seconds. 4, 3, 2, 1.

[00:08:39] Bring it down. Oh! Excellent. Give yourself a little hug. It’s a nice stretch. Hug yourself.

[00:08:45] Ah, doesn’t it feel wonderful? Squeeze, squeeze, squeeze. Feeling great.

[00:08:51] Oh! You can come back on the mat, with you centered on the mat. And I’ll tell you this: You did a great job.

[00:08:58] If you feel like you like you can do this 1 more time, you can do this twice or even 3 times in the day. And try to do at least twice a week for really great lower-body

[00:09:06] workout. Alright, take good care. Peace and purpose. [ AARP REAL POSSIBILITIES ]