A new and useful exercise device and method are provided, designed to provide a user with an exercise workout with significant core exercise benefits, from a single exercise device. The device and method of the present invention enable a user to perform at least 8 exercise movements, with variable resistance applied to each exercise movement. The 8 exercise movements are (a) bench press and row, (b) military press and lat pull down, (c) crunch and dead lift, and (d) step and leg raise.