general warm up (15 minutes)
mountain climbers x 75 reps
jumping jacks x 50 reps
alternating front lunges x 20 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
bodyweight circuit set up and practice
strength (3 rounds)
one round = 45 to 90 degree leg lifts x 20 reps + bodyweight squats x 15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)
conditioning/accessory work (1 round)
hollow rocks x 15 reps
side planks x 60 seconds eash side
Sometimes it takes a hard punch in the face for you get on the right path.
Here’s my story
Bonni London began her career as a personal trainer in New York City in the early 1990’s, motivating and challenging people to achieve their health and fitness goals. During this time, she realized her passion for nutrition and acquired her Master’s in Clinical Nutrition from New York University. She has provided nutritional services as an accredited, registered and licensed dietitian since 1999.
Bonni has developed comprehensive nutritional programs for:
Bonni’s work experience includes a decade of long-term healthcare and physician concierge services before beginning her own private practice. Other professional experience includes Past President of the Manasota Dietetic Association, visiting lecturer at Parkinson’s Place, and media industry expert for ABC TV 7 Suncoast news and appearances on radio station WSLR 96.5 and Suncoast News Network.
Bonni, a working single mother of twins, demonstrates what is possible when you are determined and goal oriented. Her passion is to utilize the latest research, separating fact from fiction, to educate patients to take care of their bodies. She stays up to date by attending the latest cutting edge nutritional conferences in New York and Miami. As an authority on lifestyle coaching, Bonni will ensure that you have all the tools to achieve your goals.
Go to the north end of the park by the Finishing Tower (paved area with lights)
general warm up (15 minutes)
figure 8’s to hold x 25 reps
2 hand front swing x 40 reps
Bulgarian bag x 15/15 reps
jumping jacks x 30 reps
specific warm up (5 minutes)
sled pulls/sandbag shouldering set up and light practice
strength (4 rounds)
one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps
conditioning.accessory work (2 rounds)
sit ups x 25 reps
push ups x 25 reps
We have gone mobile and will be programming using minimal equipment.
This is going back to my roots and it is all about the basics.
With solid basics, you don’t need tons of equipment, just a fierce attitude to get the job done.
We will have a Cave Strong class after each 5:30 pm Mace Fit
class
at the park on Monday and Wednesday. Plus as long as we are training outdoors, we will also have one on Friday.
Here’s the schedule and locations
We will have our regularly scheduled classes outdoors this week
Here’s where we’ll be:
Monday, Wednesday, & Friday 9:00 am classes at Urfer Family Park
Saturday 10:45 am Warrior Woman class and 11:30 am class will also be at this park
Go to the south end of the park to the big field
Tuesday and Thursday 6:30 am classes will be at Nathan Benderson Park
Go to the north end of the park by the Finishing Tower (paved area with lights)
Monday, Wednesday, & Friday 5:30 pm classes will also be at Nathan BendersonPark
Go to the north end of the park by the Finishing Tower (paved area with lights)
Be advised I need to talk with Sarasota County to see if we can continue to use the parks after this
The Cave 