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"The 23-Minute Lunchtime Workout\\nYou just need 23 minutes to get toned at the gym. We show you how.\\nTrainer Sean Begley, fitness director for Plus One Fitness and one of the biggest firms on Wall Street, designed this workout for \u00FCberbusy execs. You do three 7-minute circuits and 7 reps of each move in a circuit, completing as many rounds as you can. (Odd numbers engage your mind more than even ones, so you focus less on fatigue.) It's so quick, the big boss will never know you're gone.\\n\\nTank, $90, tights, $85, and sneakers, $130, Adidas by Stella McCartney; [Adidas.com](http://Adidas.com). Watch, Chanel, $6,450; 800-550-0005. Bracelet, Van Cleef &amp; Arpels, $27,100; [VanCleefArpels.com](http://VanCleefArpels.com). Earrings, Me&amp;Ro, $1,000; [MeAndRoJewelry.com](http://MeAndRoJewelry.com)\\n__Works: shoulders, butt, thighs__  \\n  \\nPick a weight heavy enough to challenge you for 7 reps. Cycle through the moves for 7 minutes, then take a 1-minute break.\\n\\n__Move 1:  \\nPower Squat__\\n\\nStand with feet hip-width apart, toes turned out, a dumbbell in each hand at shoulders. Squat until thighs are parallel to floor (as shown). Stand as you extend arms to press weights overhead. Return to start; repeat. Do 7 reps.\\n\\nGet fit even faster: Sign up for our [14-Day Slimdown](/bodyturnaround).\\n\\nBikini top, $85; [Mi-Ola.com](http://Mi-Ola.com). Shorts, Elisabetta Rogiani, $65; [Rogiani.com](http://Rogiani.com). Sneakers, $110; [Nike.com](http://Nike.com)\\n__Works: butt, thighs, hamstrings__  \\n  \\n__Move 2:  \\nLeg Press__\\n\\nSit on the machine with feet shoulder-width apart in center of platform. Grip handles; turn them to unlock platform. Bend knees to 90 degrees (as shown), then press back to start. Repeat. Do 7 reps.\\n__Works: shoulders, abs, butt, thighs__  \\n  \\n__Move 3:  \\nPlank Jump__\\n\\nStart in a plank, wrists under shoulders, back flat, abs engaged. Jump feet toward hands (as shown), then jump feet back to start; repeat. Do 7 reps.\\n__Works: butt, thighs, hamstrings__  \\n  \\nAfter your 1-minute breather, immediately start your second circuit. Cycle through the moves for 7 minutes, then take a 1-minute break.\\n\\n__Move 1:  \\nAir Lunge__\\n\\nStart in a deep forward lunge on right leg, holding a weight in each hand with arms at sides. Press off right heel to jump up (as shown) and switch legs in midair to land with left leg forward for 1 rep; repeat. Do 7 reps.\\n\\nGet fit even faster: Sign up for our [14-Day Slimdown](/bodyturnaround).\\n__Works: shoulders, biceps, upper and middle back, abs__  \\n  \\n__Move 2:  \\nSeated Cable Row__\\n\\nSit on machine, feet on footrests, and grab handles, abs engaged and arms extended. Pull handles toward body, squeezing shoulder blades together (as shown). Extend arms back to start. Repeat. Do 7 reps.\\n__Works: lower back, abs, hips__  \\n  \\n__Move 3:  \\nV-Up__\\n\\nLie faceup, legs extended, feet 3 inches off floor, arms at sides, palms up. Bend knees and crunch up until abs engage (as shown). Hold for 1 beat, then return to start; repeat. Do 7 reps.\\n__Works: biceps, butt, thighs, hamstrings__  \\n  \\nAlmost done! Move fast to do as many rounds as possible. And finish strong.\\n\\n__Move 1:  \\nCurtsy &amp; Curl__\\n\\nStand with feet hip-width apart, arms at sides with a weight in each hand, palms in. Lunge right leg back and to left as you curl weights to shoulders, keeping palms in (as shown). Return to start; repeat on opposite side for 1 rep. Do 7 reps.\\n\\nGet fit even faster: Sign up for our [14-Day Slimdown](/bodyturnaround).\\n__Works: triceps, shoulders, upper back, abs__  \\n  \\n__Move 2:  \\nTriceps Dip__\\n\\nStep onto footholds. Grasp handles and, with arms straight, place knees on platform. Slowly lower body, leaning slightly forward to take pressure off shoulders, bending elbows until upper arms are parallel to floor (as shown). Press up to return to start; repeat. Do 7 reps.\\n\\n__Tip:__ Use 80 percent of your weight to start (e.g., 110 pounds for a 135-pound woman).\\n__Works: shoulders, chest, abs, obliques, hips__  \\n  \\n__Move 3:  \\nAb-Blaster Push-Up__\\n\\nStart in a push-up, wrists under shoulders, abs engaged and feet together. Do a push-up, then pull left knee toward left elbow (as shown). Return to start; repeat on opposite side for 1 rep. Do 7 reps.\\nWearing a heart-rate monitor will tell you if you're pushing hard enough; for this workout, aim for 130 to 150 beats per minute.\\n\\nSports bra, Colosseum, $44; [Amazon.com](http://Amazon.com). Shorts, Onzie Active Apparel, $44; [Onzie.com](http://Onzie.com). White headband, Under Armour, $10 for pack of six; [UA.com](http://UA.com). Black headband, $10; [Adidas.com](http://Adidas.com). Heart-rate monitor and wristband, Polar Electro, $350; [ShopPolar.com](http://ShopPolar.com)\\n\\n__[Now Try This 7-Minute Post-Workout Beauty Routine](/beauty/2013/10/seven-minute-post-workout-beauty-routine-slideshow)__\\n\\n__[Tone Up in Just 7 Moves](/fitness/workouts/2013/09/seven-move-resistance-band-workout-slideshow)__\\n\\n__[5 Powerful Planks](/fitness/workouts/2013/10/powerful-planks-all-over-toning-slideshow)__"^^<http://www.w3.org/2001/XMLSchema#string>
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