Heart Forge · stage 1 〈Ignite〉

Ignite — two weeks, no equipment

If you've lost count of how many months you've signed up and never gone, this time don't sign up at all. For two weeks, just 12 minutes a day, bodyweight only, at home. What matters isn't how many reps — it's whether you make it past two weeks.

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First we measure what you can do now

Starting hard, hurting, quitting — that is the biggest cause of the first drop-out. We measure what you can do now and set your starting tier from that.

How many push-ups can you do without stopping On the knees is fine. Count only up to just before form breaks.

How many sit-to-stands can you do without stopping Just sit to chair height and stand back up.

How many seconds can you hold a plank The moment the back starts to sag, that's the end of the set. Holding on the knees is fine.

Five movements · 12 min a day

These moves weren't picked by count, but by movement pattern: knee bend, hip fold, push, pull, trunk hold. Together, these five cover every 'major muscle group' the World Health Organization lists.

01 Bodyweight squat Knee bend

Stand in front of a chair, push the hips back and lower as if to sit, then stand. If the knees hurt, go down less far.

Watch for Your knees caving inward. They should point the same way as your toes.

02 Glute bridge Hip hinge

Lie down, knees up, lift and lower the hips. Don't lift with the lower back — drive through the glutes.

Watch for If your lower back hurts, you've lifted too high. Only go up until your body forms a straight line.

03 Push-up Push

If the floor is too hard, you can do it on your knees or against a wall instead. All three are the same movement.

Watch for Your lower back sagging. Brace your core and keep your body flat as a board.

04 Towel row Pull

Loop a towel over a door handle or post and grip it, lean back, then pull yourself in with your arms. With no equipment, gripping under a dining table works too.

Watch for Don't shrug your shoulders — pull by squeezing your shoulder blades together first.

05 Plank Holding the trunk

On the elbows, hold the body in a straight line. If it's hard, drop to the knees.

Watch for The moment your lower back sags, you're done. Don't sacrifice form to hold longer.

A two-week schedule · 3 times a week

Do this every other day (e.g., Monday, Wednesday, Friday). Finish one move, rest 60 seconds, then move to the next. Two full rounds take about 12 minutes.

Tier	Week 1 (per set)	Week 2 (per set)	Rest
A	Squat 8 · Bridge 10 · Push-up 5 (wall) · Row 8 · Plank 15 sec × 2 rounds	+2 reps per move · Plank 20 sec × 2 rounds	60 sec between movements
B	Squat 12 · Bridge 15 · Push-up 8 (knees) · Row 10 · Plank 25 sec × 2 rounds	+3 reps per move · Plank 35 sec × 2 rounds	60 sec between movements
C	Squat 18 · Bridge 20 · Push-up 12 · Row 14 · Plank 40 sec × 3 rounds	+4 reps per move · Plank 50 sec × 3 rounds	45 sec between movements

Just keep this rule

Never do more than three times a week. Even if you want to, hold back. Overdoing it in the first two weeks means muscle soreness wipes out your entire third week. In surveys, most of the 18% who quit within the first week drop out right here.
If you miss a day, don't double up the next day. Just pick up where you left off. Trying to make up for it is what causes the second dropout.
Do it at the same time every day. Deciding the day and hour in advance can cut 'my schedule was too irregular' — the #1 reason people quit, at 36% — by half.
If it hurts, stop. Sore muscles and painful joints aren't the same thing. If a joint hurts, skip that one move and do the rest.
Measure again after 2 weeks. Re-measure the three numbers above the same way, and you'll see the change in black and white. This is more accurate than any equipment.

If you got past two weeks

Next is the eight-week 〈Ignite〉. Three sessions a week actually meet the WHO's 'major muscle groups, twice a week or more'. Twenty-four movement videos and a weekly check-in come with it.

See the next stage

Please read this before you start

Atovia is not a medical institution and does not diagnose or treat. If you have pain or a diagnosed condition, please clear this with your own clinician first. If you feel chest pain, dizziness or severe breathlessness while exercising, stop at once and speak to a clinician.

Sources · WHO physical activity guidelines 2020 (adults: strength work twice a week or more) / KNHANES 2023, KDCA (adult strength-training rate 27.3%) / KHEPI and Incruit (71% of paying gym members stop within a month; top reason, 'irregular schedule', 36%).

Your measurements and progress stay on this device and are sent nowhere.