If you’re looking to buy one piece of gym equipment, the video above makes a strong case for the bench.
You can use it as a step for stepups, a box for box squats, a place to elevate your feet or hands to make pushups harder or easier, and a spot to anchor one foot during single-leg movements, among many other uses - 57, to be exact.
If you don’t have a bench and don’t feel like hauling yourself to the gym, you can also do the majority of these moves with a sturdy coffee table, a step, an ottoman, or any elevated level surface, really.
Try a few of these exercises today. If the sweat dripping off Gaddour’s chin at around 1:40 is any indication, you’ll get a killer workout - without even using weights.
This article originally appeared on Men's Health