Executive recomposition
Best Exercises for a Time-Poor Lifter
Francesco Zen, founder of ZTraining · Last updated June 19, 2026
The circuit
The circuit
- Squat
- Push up
- Back lunges
- Diamond push up
- Skip on the spot
- Mountain climber
- Jump squat
- Glute bridge
Why this specific list works
Every movement uses bodyweight only, hits a different part of the body, and keeps heart rate elevated throughout. The short rest window is what makes it genuinely demanding in a small amount of time, not the individual exercises alone.
Related: Fitness for executives with no time · Best training split for a busy schedule
Francesco Zen is the founder of ZTraining and ZLIFE, with 18 years of coaching experience working with executives across the UK, US, and UAE. He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.