An exercise apparatus includes an upper assembly and a lower assembly for coupling with the upper assembly. A plurality of engaging channels are provided at an inner surface of the lower assembly at a variety of orientations. A plurality of resistance media are provided with the exercise apparatus in configurations enabling selective coupling with the engaging channels. In a method of using the exercise apparatus, a user couples one or more of the plurality of exercise media with the engaging channels, performs at least one first exercise by pulling the coupled exercise media from a contracted position to a stretched position and changes the orientation of the exercise media to perform at least one second exercise.