How do I start sculpting my body?

Functional Strength Training at Home with SculptTrainer

A Roman chair is a versatile piece of fitness equipment that allows you to perform a wide variety of exercises to build core strength, improve posture, and increase flexibility. The SculptTrainer by LifePro Fitness is an adjustable Roman chair made for home use, providing a convenient way to get a full-body workout right in your own home gym.

In this in-depth beginner workout tutorial, I will demonstrate 15 fundamental exercises you can do on the SculptTrainer to improve functional strength. A proper warm-up is key before using the Roman chair to avoid injury, so we will start with simple cat/cow, squat, and lunge movements to get the body ready.

To begin, come onto all fours and flow through 5-8 reps of cat/cow by arching and rounding the spine. This warms up the back and core. Next, stand facing the pad and perform bodyweight squats by sending the hips back and bending the knees, keeping the chest lifted. Do 5-8 reps, holding the pad for support. Then turn sideways, place one foot on the pad, and practice rear-foot elevated split squats to open up the hips.

With the major joints warmed up, kneel on the bench and do 8–10 reps of a resistance band row. Focus on retracting the shoulders down and back. Follow up with incline pushups on the pads to work the chest and triceps. Place the hands wide and keep the elbows tight to the body.

Moving to the sides of the body, stand perpendicular to the SculptTrainer and carefully hinge into lateral side bends. Go only as far as feels comfortable, and keep the head in line with the spine. Add 5-8 reps per side. Then flip around and get into an inverted plank position with the shins on the pads. Lift one leg at a time, like a hanging leg raise, to activate the lower abdominals.

After several rounds of strength work, take a stretch break. Sit on the bench and round down with control into a seated forward fold. Hang heavy to traction the spine after all the back extensions. Finally, stand facing the pads and do figure-four stretches for the hips and hamstrings. Hinge from the hip crease rather than rounding the lower back.

This complete beginner workout hits all the major muscle groups using the SculptTrainer Roman chair. By progressing through levels of intensity and focusing on great form, you can build functional strength safely and effectively. Listen to your body, take breaks as needed, and work within your limits to get the most out of this versatile home gym equipment.