Interval Strength Training

INTERVAL STRENGTH TRAINING
INSTRUCTOR: VERA RESERA

COME JOIN US!

All exercises are done from a standing position and can be done with the assistance of a chair. This class uses the “interval principle” of combining cardio, strength, and resistance exercises to achieve a new level of fitness.

PLEASE NOTE:

• Prepare to be standing through the majority of the class.
• There are 10 minutes on the floor, if you are unable to get down on the floor, you can do this part of the class from a chair.

EQUIPMENT:

• Bender balls 
• Hand weights 

2025 WINTER TERM SESSION 1

• Tuesdays
• January 7 to February 25 (8 Classes)
• 11:30 a.m. to 12:30 p.m.
• Cost $64

2025 WINTER TERM SESSION 2

• Tuesdays
• March 4 to April 22 (8 Classes)
• 11:30 a.m. to 12:30 p.m.
• Cost $64

WARM-UP
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 steps, 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.

UPPER BODY SEQUENCE
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.

LOWER BODY SEQUENCE
Now we move to our lower body exercises. Squats, side steps, and 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.

COOL DOWN
The class makes its way to the end as we start our cooldown. We incorporate some slow standing movements, 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 leftover tension. Now we are ready for the rest of our day!

• Vera Resera is an intermediate-certified Hatha Yoga Instructor (750 hours) with the Yoga Association of Alberta (YAA) and
• a certified fitness instructor with the Alberta Fitness Leadership Certification Association (AFLCA).

Vera is recognized for her heartfelt, caring, and nurturing nature and her strengths and deep understanding of breathing, relaxation, and stress management techniques.  Vera is experienced in teaching:

• Hatha yoga,
• gentle, yin,
• restorative and Yoga Nidra as well as
• chair yoga,
• prenatal and postnatal yoga,
• yoga with therapy balls, barre fusion and
• strength interval training