A training and/or exercise device and method for exercising muscle groups of the entire body is disclosed herein that is portable, easy to use, can work the muscles of the entire body, and does not have complicated integrating parts when in use. The device and method allows a free range of motion about a vertical axis without substantial resistance. The device allows a wide variety of movement using a single device, and particularly allows for balancing movements that are advantageous for strengthening the core. Further, the training device is particularly advantageous for use in a home gym and may be stored under a bed or within the overhead compartment of an airplane.