Heart Forge · stage 1 〈Ignite〉
Ignite — two weeks, no equipment
If you've lost count of the months you paid for and never went, this time Don't sign up for a race first. Two weeks, 12 minutes a day, bodyweight only at home. Not how many reps but Whether you get past two weeksonly.
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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.
My starting tier
02
Five movements · 12 min a day
Rather than choosing movements by count, Kinds of movementis how they were chosen. Knee bend · hip hinge · push · pull · trunk hold. These five cover every 'major muscle group' the WHO names.
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.
Where to look Don't let the knees fall inward. They track over the toes.
Lie down, knees up, lift and lower the hips. Don't lift with the lower back — drive through the glutes.
Where to look If your back hurts you lifted too high. Only to a straight line.
If the floor is hard On the knees, or against a wall is fine too. All three are the same movement.
Where to look Don't let the back sag. Brace the belly and hold the body like a board.
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.
Where to look Without raising the shoulders Shoulder blades first Squeeze and pull.
On the elbows, hold the body in a straight line. If it's hard, drop to the knees.
Where to look The moment the back sags, the set is over. We never trade posture for a longer hold.
03
A two-week schedule · 3 times a week
Every other day (Mon/Wed/Fri, say). Finish one movement, then Rest 60 sec, then Move on to the next. Two full rounds comes to 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 each · 20 sec plank × 2 rounds | 60 sec between movements |
| B | Squat 12 · bridge 15 · push-up 8 (knees) · row 10 · plank 25 sec × 2 rounds | +3 reps each · 35 sec plank × 2 rounds | 60 sec between movements |
| C | Squat 18 · bridge 20 · push-up 12 · row 14 · plank 40 sec × 3 rounds | +4 reps each · 50 sec plank × 3 rounds | 45 sec between movements |
04
Just keep this rule
- Never more than three times a week. Hold back even if you want more. Overdo the first two weeks and muscle ache costs you the whole third. Most of the 18% who quit within a week come from here.
- A missed day is not doubled the next. Just pick up from that day's session. The urge to make up for it is what causes the second drop-out.
- Do it at the same time. Fix the day and hour in advance and you head off half of 'my schedule is irregular' — the top reason for quitting, at 36%.
- If it hurts, stop. A sore muscle and a painful joint are not the same. If a joint hurts, drop that movement and do the rest.
- Measure again in two weeks. Measure the three above the same way again and the change shows as numbers. This beats equipment for accuracy.
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.
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.