Heidi Zak’s Go-To Workout Routine

Tuesday, August 06, 2024

Sometimes self-care takes a back seat between your 9-to-5 and wrangling the kids. Our co-founder, Heidi Zak, is here to share her morning workout routine to inspire you to start your day by putting yourself first.

Why Heidi Moves

As a mom of two and CEO, Heidi aims to have time for herself. Schedules can quickly become overloaded and overwhelming, making time for movement does wonders for your body and mind.

“Working out is my ‘me’ time to be alone with my thoughts. It helps me have more energy throughout the day, sleep better, and stay strong,” Heidi says.

The 30 Minute Circuit

Busy schedules have nothing on this circuit—30 minutes is all it takes, and no gym membership is needed. Whether in an apartment, hotel room, or toddler-run living room, just have enough room to jump, lunge, and spread your arms safely.

Move at your own pace and skill level, modifying as needed. All movement is good movement!

Warm-Up (5 minutes)

Jumping Jacks - 1 minute
High Knees - 1 minute
Arm Circles - 30 seconds forward, 30 seconds backward
Bodyweight Squats - 1 minute
Lunges - 30 seconds for each leg

Workout (20 minutes)

Circuit 1: Cardio & Strength (10 minutes)

Burpees - 45 seconds, 15 seconds rest
Push-Ups - 45 seconds, 15 seconds rest
Mountain Climbers - 45 seconds, 15 seconds rest
Plank - 45 seconds, 15 seconds rest
Repeat Circuit 1 once.

Circuit 2: Strength & Flexibility (10 minutes)

Bodyweight Squats - 45 seconds, 15 seconds rest
Tricep Dips (using a chair or bench) - 45 seconds, 15 seconds rest
Bicycle Crunches - 45 seconds, 15 seconds rest
Reverse Lunges - 45 seconds, 15 seconds rest
Repeat Circuit 2 once.

Cool-Down (5 minutes)

Standing Hamstring Stretch - 30 seconds for each leg
Quad Stretch - 30 seconds for each leg
Chest Opener Stretch - 1 minute
Child’s Pose - 1 minute
Deep Breathing Exercises - 1 minute

*Up the intensity by adding free weights.

Benefits of the Kinetic Sports Bra

From her go-to workout routine to hiking with the family, Heidi consistently reaches for the Kinetic Sports Bra—the best sports bra for a workout.

Kinetic Adjustable Sports Bra

$49

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Kinetic Adjustable Sports Bra

$49

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“The last thing I want is to fidget with my sports bra or feel like I don’t have enough support,” Heidi says. “Thanks to the back closure, I’m no longer struggling to put it on or take it off.”

“It fits like a regular bra, making it a total game-changer,” she adds.

The benefits of a sports bra go beyond feeling comfortable and supported at the gym. It can also play a key role in your overall confidence.

“Wearing a colorful sports bra makes me happy and the workout more fun,” Heidi says.

Our sports bra is made to crush your goals, not your girls. Shop our Kinetic Sports Bra in classic and limited-edition colors now!

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Made to Move