HN user
Mortimer Adler has written some philosophy books that are accessible, like How to Think About the Great Ideas: From the Great Books of Western Civilization.
http://www.amazon.com/How-Think-About-Great-Ideas/dp/0812694...
You're obviously well educated on the subject. I agree with what you're saying. That's why my recommendation above was to do Bootstrapping Squats (at first), bench, deadlifts and chins -- just the basics. You especially want to strengthen the Posterior Chain (hamstrings, glutes, lower back) and Bootstrapper Squats are a simple way to get started.
There's a great book called Starting Strength that gives a basic starting program.
Some of the exercises in the links you give are okay. Front squats are an especially advanced exercise--a lot harder than they look. And bench presses won't give you rounded shoulders.
I'd recommend Bootstrapper Squats (google it) or regular barbell squats, bench press, shoulder press, deadlifts and chins.
Riding a bike is an excellent warmup for your knees prior to doing any kind of leg work.
>>The takeaways seem to be disconnected to the article
You can say that again. The takeaway should have been to find another job, who would want to work for a company like that?
...but you saved a lot by ordering it on amazon: 45 (manning)-26(amazon)=$19 savings. Is the pdf worth $19?