South Niagara Canoe Club

   Hope Floats Breast Cancer Survivor Dragon Boat 

Hope Floats Online Workouts with Gwen Vernon

February 13th through April 27th  

         Saturdays @ 9:30  - 10:30 am   &  Tuesdays @ 7:00 - 8:00 pm

Online workouts exclusively for Breast Cancer Survivors and their supporters
with Hope Floats BCS Dragon Boat Crew members  & Hope Floats' coach Gwen Vernon.
All ages and fitness levels welcome.   All Cancer Survivors and their supporters welcome.
Workouts are designed to be progressive in nature and for all fitness levels.

Workouts & Exercise Videos

Not sure how to perform the exercise properly?   

Click on the Links below to see how to perform each exercise.

Saturday Strength Workout  can be found here.

Tuesday HIIT Workout can be found here.

The below exercises will be included in every Saturday morning session.  As an exercise is added, we will include it here. These videos are great to learn the right way to do each exercise to avoid injury and get the most out of your workout.  With progression you can increase the difficulty by adding weights and/or including advanced movements.   

Squats  Glute Bridge Push UP

Pullover Hammer Curl

Heel Touches (Penguin)

Windshield Washers Standing Twist

  Missed a workout?   Loved a workout and want to see it again?

Click on the Links below for the previous workouts.


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While you are here, please feel free to check out our programs.   Summer Camp registration for 2021 is open!  

Our free Learn to Paddle sessions will be available to Breast Cancer Survivors as soon as we can get back on the water!  Learn to Paddle sessions are for the whole family, while you try Dragon Boat or Sprint Kayak, your children can be signed up for our Learn to Paddle sprint kayak session.

See our Learn to Paddle Programs here.


Copyright - South Niagara Canoe Club 2018

South Niagara Canoe Club is a registered non-profit corporation.  Mailing address:  108 Thorold Rd. East, Welland, ON. L3C 7A6

New paddling location - Welland International Flatwater Centre, 16 Townline Tunnel Road, Welland, ON.

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