Fallbrook Village Fitness/SIFT Personal Training

10/06/2023

Beautiful Fallbrook Home!

05/03/2021

Fallbrook Ranch Fitness new name and location

07/30/2020

Sneak Peak: Leg Day

06/09/2020

Week 13 Live Virtual Workout
45-minute workout
10-Minute Warm-Up
1. 2 minutes: Side-step w/arm pulls
2. 2 minutes: Alternating uppercut punches
3. 2 minutes: Squat w/ alternating front kicks
4. 2 minutes: Double jab, double-cross
5. 2 minutes: High knees
15-20 Minutes Strength Training
15 repetitions/3 sets
1. Reverse lunges (alternating or one leg at a time)
2. Seated Leg extensions (one leg at a time)
3. Standing tricep kickbacks (both arms together)
4. Laying Scissor kicks (imprint back)
5. Hip Bridges (lying on back)
6. Russian Core Twist (seated on floor, leaning back slightly)
7. Roll Down and Up (seat on floor, roll back only as long as
you can keep heals down on floor)
8. Wall Sit 1.5 minutes - Wall Sit Challenge” each week we
will increase 30 seconds
5-10 Minute Cool down
● Shoulder Rolls
● Neck side to side
● Arm across body (Both Sides)
● Standing Quad Stretch
● Lying Straight Leg (Hamstring stretch)
and Leg to each side
● Lying knees to chest
Good Job!!

05/19/2020

05/18/2020

Quarantine Week 10 Home
Workout
30-minute workout
10-Minute Warm-Up
● 2 minutes: Toe Taps
● 2 minutes: Charleston Dance
● 2 minutes: Side Lunge
● 2 minutes: Skip in place
● 2 minutes: Side Step
Strength Training 15
repetitions/3 sets
● Squat to Overhead Press
● Standing Leg Curl
● Tricep Dips or Kickbacks
● Side and Front Raises
● Lying Core Twist (rotate
bent knees side to side)
● Superman
● Fire Hydrant
● Plank (1st Set) Side Plank
(2nd & 3rd Set)
5-Minute Cool down
● Shoulder Rolls
● Neck side to side
● Arm across body (Both
Sides)
● Standing Quad Stretch
● Lying Straight Leg
(Hamstring stretch)
● Lying knees to chest

04/10/2020

Quarantine Week 4 Home Workout Summary

03/31/2020

Week 3 Workout Summary Video Fallbrook Village Fitness

https://youtu.be/RHdZ3E_ybow

Zoom Workout
March 30 to April 4, 2020
30-minute workout
10-Minute Warm-Up
 2 minutes: Side-steps
w/arms pulls
 2 minutes: Stepping Jab
Punch (1 min each side)
 2 minutes: Alternating
side kicks
 2 minutes: Alternating
upper Cut punch
 2 minutes: Jump rope in
place (no rope needed)
15-Minutes Strength
Training
15 repetitions 3 sets
 Plie Squats
 Standing Alternating Leg
Abductions
 Pillow/ball Leg Adduction
 Seated Leg Extensions
 Floor Tricep Dips
 Hip Bridges (single or
double)

 Russian Core Twists
 Core Plank
5-Minute Cooldown
 Shoulder Rolls
 Neck side to side
 Arm across body (Both
Sides)
 Standing Quad Stretch
 Lying Straight Leg
(Hamstring stretch)
 Lying knees to chest

03/24/2020

Walk your doggies, Happy babies.