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Lorena Smalley

Interval Strength Training – Instructor: Vera Resera (Fitness Level 4)


  • Tuesday, May 9 to June 13 (6 Classes)
  • 11:30 a.m. to 12:30 p.m.
  • Cost $48


Thursday, April 20th, 2023, starting from 1:30 p.m.

If you have any questions, please contact the programs team:

Phone: 780-483-1209 Ext. 228
Email: programs@weseniors.ca


  • Bender balls 
  • Light hand weights 
  • Water bottle


Most of this equipment can easily be purchased online.  However, you can substitute this equipment with things like a pillow, filled water bottle, nylon stocks, broom handles and a swiffer or pie plate on the floor! 

  • 1 hour
  • This class is a more challenging class as all exercises are done from a standing position
  • Standing exercises can be done with or without the assistance of a chair for balance.
  • The teacher provides modifications to accommodate chair use in some of the exercises

We start our class warming up by stretching from side to side, marching in place, arms moving to get us ready for our class. We might do some side stepping, knee lifts and arm movements as we get our muscles loose and warm. We do a sequence of 3 exercises using our movements to get our heart rate up and blood pumping.

We move into working on our strength, doing a sequence of 3 exercises to work on our upper body.

We continue on our upper body doing another sequence of 3 that can be done with or without hand weights. You can also decide if you would like to do these exercises from a standing or seated position. The purpose of these exercises is to help us keep our upper body limber and strong.

Now we move to our lower body exercises. Squats, side steps, lunges (all with or without weights) make up the 3 sets of exercises used to help us build our lower body strength which will help us with our stamina and balance.

We return to our upper body, doing wall or floor push ups from our knees with stretch sequences in between each set to make sure we increase our overall strength.

The class makes its way to the end as we start our cool down. We incorporate some slow standing movement, stretches and balance exercises with the use of a chair if needed for that little bit of help to keep our balance.

Now we move into our full cool down as we sit in our chairs with some light seated stretching and flexing to make sure we end our workout with some gentle movements. And finally we do some light movements with our shoulders and neck, some nice deep breathing to release any left over tension. Now we are ready for the rest of our day!

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