Cliff Barnett, Jr. of Temple Builders has partnered with 31st Street in virtual fitness classes targeting seniors. Provided are two workout plan descriptions to include: the number of reps, sets, and rest breach for each exercise that can be utilzed by everyone.

Keep Building! Contact Trainer Cliff: cliff@tbfitnessministry.com or (757) 582-6519
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Sit N Fit 1 Regular Workout, Estimated Time | 55 Minutes:
Superset of 3 sets:
- Seated Cat to Cow | 30 seconds
- Seated Front Kick | 30 seconds
- Seated March In Place | 30 seconds
- Repeate new set
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Rest for 90 seconds
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Superset of 3 sets:
- Seated Squat | 12 seconds
- Seated Overhead Press | 12 seconds
- Rest for 90 seconds
- Repeat new set
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Rest for 90 seconds
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Superset of 3 sets:
- Seated Jab with Knee Lift | 30 seconds
- Seated Tricep Extention | 12 seconds
- Rest for 90 seconds
- Repeat new set
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Rest for 90 seconds
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Superset of 3 sets:
- Seated Chest - Back Fly | 12 seconds
- Seated Side Bend | 12 seconds
- Rest for 90 seconds
- Repeat new set
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Rest for 90 seconds
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Superset of 3 sets:
- Balance rills | 30 seconds
- Seated Bicycle Crunch (with Modification) | 12 seconds
- Jumping Jack (with Modification) | 45 seconds
- Rest for 90 seconds
- Repeat new set
Sit N Fit 2 Regular Workout, Estimated Time | 1 Hour, 8 Minutes:
Seated Cat to Cow | 30 seconds
Seated Front Kick | 30 seconds
Seated March in Place | 30 seconds
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Rest for 90 seconds
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Seated Squat | 3 sets, resting 90 seconds between sets
Seated Overhead Press | 3 sets, resting 90 seconds between sets
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Rest for 90 seconds
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Seated Chest - Back Fly | 3 sets, resting 90 seconds between sets
Seated Side Bend | 3 sets, resting 90 seconds between sets
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Rest for 90 seconds
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Seated Tricep Extension | 3 sets, resting 90 seconds between sets
Seated Jab with Knee Lift | 3 sets, resting 90 seconds between sets
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Rest for 90 seconds
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Balance Drills: | 30 seconds
Seated Bicycle Crunch (with Modification) | 3 sets, resting 90 seconds between sets
Jumping Jack (with Modification) | 3 sets, resting 90 seconds between sets
Seated Cat to Cow:
- When performing this mobility exercise, try to round out your lower back in one position and extend and open up your thoracic spine or the top part of your back in the other position.
- Position yourself on the floor on your hands and knees.
- Pull your belly in and round your spine, lower back, shoulders, and neck, letting your head drop.
Seated Front Kick:
- Stand straight with your feet hip-width apart, chest out and shoulders back, maintaining the natural curvature in your back.
- Your knees should be facing forward and arms by your sides. This is your start position.
- Keeping your left leg straight, kick right leg directly out in front of you as high as you can while simultaneously extending the right arm to touch it. Maintain good form while trying to kick your foot to shoulder height.
- Lower your right leg and repeat motion on the left leg.
Seated March In Place:
- Sitting on the edge of the seat.
- Lift the knee, pump opposite arm
- Alternate.
Seated Squat:
Sitting on the edge of the seat Feet Shoulder width apart Simply, stand up and slowly bring yourself back down to a seat Modification: Use your hands for added support as you press them against your lap to give you a little push of momentum that to press out of your seat.
Seated Overhead Press:
Sitting up on the edge of your seat. Feet a flat on the floor. Hands up and 90 degrees in the elbows with palms are facing out. Feel for a squeeze through the back. Extend the arms up to a full extension and bring down slow and in controlled motion MODIFICATION IF YOU HAVE BAD SHOULDERS/SHOULDER PAIN: Have hands and arms in front of you at90 degree hold, with palms facing each other. Press up for a full extension in the arms and bring down slow andcontrolled.
Seated Jab with Knee Lift:
- Sitting upright on the edge of seat.
- With a clinched fist, extend one hand out in front as the opposite knee is lifted up toward the chest (EX: righthand, left knee).
- Alternate and repeat.
Seated Tricep Extension:
- Sitting up in the edge of our seat seat.
- Feet flat on the floor.
- Hinge from the hips, lean forward with a slight bend. Keep a neutral spine by having the head in alignmentwith the hips.
- Bring elbows in close to side body and 90 degree angle.
- Clinch the fists, hinge from elbows to full extension as you kick them back until fully extended, squeeze through the back of the arms and slowly bring it back in.
Seated Side Bend:
- Sitting upright on the edge of the seat with feet flat on the floor.
- Allow hands to hang by each side of the body.
- While sitting upright, slightly lean to the right or left side to bring the hand as if you are reaching to touch theground. Sit upright and repeat on the other side.
Seated Chest - Back Fly:
- Have arms out wide with 90 degrees in the elbows with hands up and palms are facing out.
- Slowly bring hands, arms, and elbows in front to touch (close); squeeze and press through the arms andelbows. (You should feel your chest muscles working as you do this).
- Next, release and open the chest. Squeeze the shoulder blades together.
Balance Drills:
Bring the left or the right foot off the ground, while the opposite foot supports you while standing. Hold for timeprovided.Switch to the opposite side. Modification: If you need something to hold on to feel free to use that, but continue to try to challenge yourself.
Seated Bicycle Crunch (with Modification):
- Sitting upright in a seat with legs fully extended out in front (heels planted in the ground with toes pointed up).
- Hands are on the side of our heads or by the ears.
- Bring the right knee up toward the chest. Simultaneously twist to bring the left elbow to meet the right knee.
- Alternate sides and repeat. MODIFICATION: Bring in the feet so that the legs are at 90 degrees and feet are flat on the floor.
Jumping Jack (with Modification):
- Stand with your feet together and arms at your sides. Step to the side.
- Instead of jumping, take a step to the right, simultaneously raising your arms overhead. Alternate sides.
- Bring your left foot back to meet your right while lowering your arms. Now, step to the left, raising your armsoverhead again.
Tracking Sheet:
