a method of using a self - contained portable exercise apparatus for performing upper and / or lower body exercises . the method includes performing a body exercise without weights using an elastic cord , a stability ball , and / or a stretch cord with an apparatus having a ground - engaging base plate which rigidly supports first and second vertical members , where each vertical member has aligned clearance openings . holding members are attached to the base plate for removably holding stretch cords and a support bar is removably received by two aligned clearance openings in the first and second vertical members .