So, the time has come, man meets iron. After much consideration, read procrastination, its time to get busy lifting weights. We are going to stop the body weight deep knee bends, but keep the push ups, situps and hammer work, plus add a few other things in. There will be a link provided for each new exercise to exrx.net for a complete description and demo. So here is your next routineSpilt Squats
Stiff leg Deadlift
Bent over Row
There ya go. Do these twice a week, giving yourself at least 2 or three days between workouts. Start conservative with the weights. These are new movements, and it'll take a time or three to get the hang of them. Its far better to do it light and do it right, then go heavy too quickly and get hurt. Getting hurt is not good, in fact part of why we're doing this is to be more injury resistant. Now that we are past the absolute beginner stage the question always comes up as to how many sets to preform. If you travel about the internet you will find various answers to that question. Here is mine, One set works IF you have a qualified coach or partner to spot you, push you, and watch your form. IF you are in this situation, especially if you have access to high quality equipment like Med-x or Hammer, then go for it, one max set is all you need. IF however, you are working out alone in your garage or basement, then two hard sets, is better then trying to do one max set unsupervised. To start the Split squats and deadlifts with, use a weight that you could get 20 reps with but stop at 15. For the press' and row's, use a weight that you could get 15 reps with, but stop at 12. For the pushups and sit ups you should be able to get 2 sets of 20. If on the second set you aren't sure if you can get all the reps, stop on the last rep you know you can get. Just try to do a little better next time. After you are able to get all reps in both sets confidently, add weight, 5 lbs, at the next work out. This routine should last you for about 8 weeks. At the end of 8 weeks, take a week off. It will be time to change things up again.