Another forgotten Exercise for Home Gym trainers is the One-legged Squat. Standing on your Bench holding on to a support or bar resting on the Bar supports..One leg hanging off the bench and squat. Not hard enough? Use a loaded Dipping belt or hold a weight... now tell me itīs not Hard. 
You have to be really strong to do a full one leg squat. I see them referred to as a pistol in the body weight training community. I saw a skinny but fit guy doing them not holding onto anything with the opposite leg just extended. He went all the way down for his reps. Very impressive. You need balance and strength for this. In my twenties I could do a couple but not now.
Yesterday was a rest day from the gym but I ran 2.5 miles in 94 degree heat. My time was slow but excusing myself because of the heat and joint issues. I came home and did a mini workout in my basement of this.
Heavy bag 2 x 3 minute rounds (Haven't hit the bag in about a year due to a bad shoulder. I really felt I lost my snap and power but on the last round it got better. Going to work on this power exercise hard again.)
I then did a tri set for two sets of the listed exercises.
1. Revolving handle pull ups
2. Push ups
3. body weight rows facing the ceiling grabbing a bar with feet supported.
On an egotistical note I looked in the mirror after my run and weight free workout and I liked what I saw. I am my most harsh critic. I'm 55 and always drug free. I don't look like a bodybuilder but if I can egotistically say, I do have a good build. I hope I'm not delusional but I have a good build for any age but especially my age. I'm sure syringe users would disagree but I consider myself an athlete in training and not a bodybuilder.
