Full Length Classes

Try these full-length SFIC format classes recorded during recent SFIC refresher workshop Zoom sessions. All classes are approximately 60-minutes in length and include warm-up, cardiorespiratory training, cardio cool-down, strength, balance and flexibility.

Intensity Workshop #1 Workout

CCAA certified senior fitness instructor, Debbie DeVries, leads participants through a 60-minute, intermediate to advanced exercise class that includes all components of functional mobility. NOTE: If you have not been exercising regularly, start slow and consider participating in shorter exercise bouts until your fitness level improves.

Intensity Workshop #2 Workout

Debbie, leads participants through a 60-minute, intermediate to advanced exercise class that includes all components of functional mobility. Considering the Zoom recording mode for this session, it is advisable to mirror Debbie's movements rather than strictly adhering to her verbal instructions regarding the lead side. NOTE: If you have not been exercising regularly, start slow and consider participating in shorter exercise bouts until your fitness level improves.

Best Practices

  • Ensure that the exercise space in your home is a safe environment for movement, for example, your floor surface should be free of tripping hazards such as cords and scatter rugs.
  • Wear proper athletic footwear and comfortable clothing that allows you to move around freely.
  • Strength exercises should be challenging, you should feel that you cannot complete more than 8-10 repetitions per set.
  • Muscle strengthening sessions should last 10-15 minutes or more and should be completed at least twice a week.
  • Any amount of physical activity is beneficial, but the more often you complete strengthening exercises for all major muscle groups the more effective the training will be.


Don't forget to review the disclaimer and if possible chat with your doctor before beginning any new exercise program.