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Executive recomposition

Best Exercises for a Time-Poor Lifter

Francesco Zen, founder of ZTraining · Last updated 19 June 2026

The circuit

The circuit
  1. Squat
  2. Push up
  3. Back lunges
  4. Diamond push up
  5. Skip on the spot
  6. Mountain climber
  7. Jump squat
  8. Glute bridge
30 seconds on, 10 seconds off, repeat for as long as the pace holds.

Why this specific list works

Every movement uses bodyweight only, hits a different part of the body, and keeps heart rate up throughout. The short rest window is what makes it genuinely demanding in a small amount of time, not the individual exercises alone.

Related: Push-up test · Fitness for executives with no time · Best training split for a busy schedule

He built Mr Z, an AI coach trained on his methodology to bring the same approach to a wider audience.