Rustin Hughes is a TRX legend.
The Colorado-based trainer and mixed martial artist uses his TRX Suspension Trainer to work on strength, stability, and balance after a 2o14 above-the-knee amputation and continues to coach other adaptive athletes with the TRX Suspension Trainer through his non-profit organization, B-Bold. But you don’t have to travel to Colorado Springs to train with Rustin: you can try one of his #TRXatHome challenges right now.
For this workout, Rustin uses Tabata timing, which alternates between 20 seconds of hard effort and 10 seconds of recovery. Here, he gives us 10 moves, which will take about 5 minutes to complete using the 20-seconds-on, 10-seconds-off timing. (You can set up a timer with the free version of the Gym Boss app, available on both iOS and Android.) Rustin recommends moving through this 10-exercise circuit three times for a 15-minute full-body workout.
- TRX Squats: Stand facing the anchor point with the straps adjusted to mid-length. Keep a light grip on the handles and your weight firmly planted in your heels. Drop your hips down toward the ground, then engage your glutes to drive back up to standing.
- TRX High Rows: Stand facing the anchor point and hold the handles with your palms facing down and your elbows in line with your shoulders. (This will be the highest point of the row, where your forearms will meet your biceps.) Extend your arms straight and lower your body, then pull yourself back into your starting position. Exhale as you pull, inhale as you release.
- TRX T-Fly: Stand facing the anchor point with the straps adjusted to mid-length. Grip the handles with your palms facing each other. Start with your knuckles touching and arms straight, then extend your arms out wide into a T-position. Try to keep your arms straight through the entire exercise.
- TRX Bicep Curls: Stand facing the anchor point with the straps adjusted to mid-length. Hold the handles with your palms facing the ceiling. Keep your elbows higher than your shoulders and steady on an imaginary shelf, then pull the handles toward your temples or ears before gradually releasing back down with straight arms. Remember, your body should remain in a straight line from your ears to your hips to your heels.
- TRX Chest Presses: Fully lengthen your straps. Stand facing away from your anchor point with your palms facing down. As you descend into the TRX Chest Press, your elbows should come to 90-degree angles at your sides, and your body—from the crown of your head to your heels—should remain in a plank.
- TRX Tricep Presses: Adjust your straps to mid-length and stand facing away from the anchor point. Grip the handles with your palms facing down. Start with straight arms, and take a few steps back into your challenge point. (The further you walk back, the heavier this will feel.) Bend your elbows and gently let your body dip forward in a plank as your head approaches the handles. As you exhale, extend your arms straight, pushing your body back to the starting position. Your elbows should be the only joints moving in this exercise.
- TRX Shoulder Presses: Standing facing away from the anchor point with your straps adjusted to mid-length. Form a goal post with your arms. Your elbows should be at 90-degree angles at either side of your body with your fingertips pointing up to the ceiling. Straighten your arms, extend your hands straight overhead, then drop them back into your goal post.
- TRX Split Fly (also known as Alligators): Stand facing the anchor point with the straps at mid-length. Start with your arms straight, then separate your arms up and down, like an alligator opening its jaw. Resist slowly back down to your starting position, then switch which arm lifts up and which arm pulls down. Your goal is to keep both arms straight through the entire exercise.
- TRX Suspended Pushups: Adjust your straps to the mid-calf length, then kneel facing away from the anchor point with your toes in the foot cradles. Extend your legs straight to lift into your TRX Plank, then proceed with your pushups. For an added core challenge, try threading one toe through both foot cradles, and keep your “free” foot lifted.
- TRX Pikes: Adjust your straps to mid-calf length, then kneel facing away from the anchor point with your toes in the foot cradles. Extend your legs straight to lift into your TRX Plank, then while keeping your quads engaged lift your hips into a pike. Slowly descend back to your plank, and repeat.
Looking for more #TRXatHome workouts? Be sure to check out the TRX LIVE & On-Demand page for more fitness challenges.