How to Maximize a 3-Day Weekend: Energy, Movement, and Mindfulness

Shake It Off and Set the Tone

Morning: Wake Up and Stretch

Start your weekend with a gentle wake-up routine that energizes without overwhelming. Think of it as telling your body, “Hey, we’ve got time now.” A quick 10–15 minute stretching flow with deep breaths can help release tension built up over the week.

Try this 5-minute energizing stretch:

• Standing forward fold

• Cat-cow pose

• Low lunge (both sides)

• Seated twist

• Child’s pose with deep breathing

Throw on your favorite ZipHers leggings or shorts — you’ll be more inclined to move if you already feel strong and comfortable.

Midday: Active Reset

Get outside. Nature is your best ally in resetting your mind and mood. Whether it’s a brisk walk, a casual bike ride, or a solo hike, aim for at least 30 minutes of movement in the fresh air.

Pro Tip: Use this time to unplug — no music or podcasts. Just your breath, your steps, and the sounds of nature.

Evening: Slow Down With Purpose

Wrap up the day with a slow, mindful meal. No screens, no rush. Cook something nourishing, like a Mediterranean-inspired bowl: quinoa, roasted veggies, grilled salmon, and a squeeze of lemon. You deserve it.

End the night with a short journaling session or a 10-minute body scan meditation. Reflect on how you feel physically and emotionally — this is your chance to tune in.

Move, Explore, and Celebrate Your Strength

This is your “do it all” day — the middle of a three-day weekend is the sweet spot for high energy and adventure. Let’s make it count.

Morning: Power Up

Start with a functional workout that uses your body the way it’s meant to move. No need for complicated gym routines — your own bodyweight and a pair of resistance bands can get the job done.

Sample 20-Minute Workout:

• Bodyweight squats – 3 sets of 15

• Standing resistance band rows – 3 sets of 12

• Plank shoulder taps – 3 sets of 10 per side

• Glute bridges – 3 sets of 15

• 30-second mountain climbers (optional for cardio burst)

Don’t forget to hydrate and slide into your best moisture-wicking ZipHers gear to stay comfortable and confident.

Midday: Adventure Time

This is the perfect time to explore something new — a trail, a local spot you’ve never visited, or a pop-up event in your area. Think of it as a “ZipOut” — spontaneous adventures that get your heart pumping and your creativity flowing.

Adventure ideas for solo or group time:

• Kayak rental or paddleboarding at a local lake

• Try a new fitness class (dance, barre, aerial yoga!)

• Farmer’s market stroll + fresh lunch picnic

• Urban hike through a new neighborhood

Evening: Sunset & Self-Care

After a day of movement, give yourself the gift of active recovery. That could mean an Epsom salt bath, a long walk during golden hour, or just stretching out in your ZipHers joggers with a foam roller.

Wind down with a podcast that inspires you or read a few pages of something you’ve been meaning to finish. Let your Sunday eve feel like a reward, not a countdown.

Mindful Reset Before the Week Begins

This is your opportunity to seal the weekend with intention — to step into the new week aligned, not exhausted.

Morning: Rise Slowly

Let yourself wake up naturally (or at least without a blaring alarm). Skip the immediate phone scroll. Instead, sit by a window or outside with a warm drink, just breathing in the stillness.

Mindful Morning Tip: Write down 3 things you’re grateful for — from your health, to your favorite leggings, to that amazing walk you took yesterday. Gratitude sets the tone.

Midday: Gentle Movement + Mindful Fuel

Opt for something restorative like yoga, tai chi, or even a relaxed walk with a friend. Keep it light, but make sure you move.

Quick snack idea: Greek yogurt, honey, and mixed berries or a protein smoothie with almond butter and banana — clean fuel to help you feel grounded.

Take some time to prep a few things for the week: lay out your workout gear, plan a few meals, and get your favorite ZipHers pieces washed and ready to wear. When you feel prepared, you feel powerful.

Evening: Reflect and Reconnect

Before bed, take a few minutes to reflect on what felt good this weekend. What helped you feel energized? What helped you slow down? What would you like to carry into your upcoming week?

Then, do one small thing that brings you joy — a short FaceTime with a friend, painting your nails, or rewatching a favorite feel-good show. Make it count.

3-Day Weekend Reminders from ZipHers

• You don’t need a full itinerary to feel fulfilled. A slow, intentional morning can be just as powerful as a packed adventure day.

• Movement doesn’t have to mean intensity. Walking, stretching, and simply wearing clothes that encourage movement is a win.

• Mindfulness isn’t complicated — it can be a breath, a walk, or a few quiet moments of reflection.

And most importantly: You deserve weekends that restore you — not just your to-do list.

Take This With You

Next time a long weekend rolls around, resist the urge to “do it all” or collapse into a screen binge. Use these three days to move how you want, rest how you need, and reflect on what fuels your energy and joy.

With the right mindset (and the right legwear), you can turn any 3-day weekend into a mini wellness retreat — and show up better for the week ahead.