NSCD: Recreation & competitive programs for people with disabilities.

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NSCD Zone Workout

Although we may not be able to get out and do our favorite NSCD outdoor activities, we can still use this time at home to get our bodies trained and prepared for the sports we love! The virtual workout program will be a 45 minute workout guided by an NSCD instructor built to be done with no specific equipment required, and to help train for the various recreation pursuits that NSCD offers throughout the year. Each week participants will be provided with a workout outline to keep and can join NSCD to learn and train for a range of sports including:

Rock climbing, Skiing (Nordic/Alpine), Snowboarding, Rock Climbing, Paddle sports, Archery/Shooting Sports and more!

Weekly Details: 

  • May 20 - Rock Climbing Workout.  Please note that even if you do not have all the required equipment you can still do some exercises in other ways or using other items from around the house as shown by the instructor.  Materials needed: Approximate workout space of 8ft. by 8ft. to do the workout, preferably carpet, 1 yoga mat, towel, or blanket to use for stretching and exercises done on the ground (make sure it is stable and does not slide around), 3 one gallon milk jugs, two 3lb – 5lb weights or two cans of soup, 1 jump rope or piece of rope that will work as jump rope if possible, 1 broom handle approx. 3 ft. long with a hole in the middle of it, 1 rope approx. 3ft. long.
  • May 27 - Paddle Sports Workout.  Materials needed: Approximate workout space 8ft. by 8ft. to do the workout, preferably carpet, 1 yoga mat, towel, or blanket to use for stretching and exercises done on the ground (make sure it is stable and does not slide around), 3 one to two gallon milk jugs, two 3lb – 5lb weights or two cans of soup, 1 broom, 2 rolls of duct tape, 2 ankle weights.
  • June 3 - Parkour Workout.  No materials needed. 
  • June 10 - Air rifle Workout.  No materials needed. 
  • June 17 - Kayaking Workout.  No materials needed. 
  • June 24 - Hiking Workout.  No materials needed. 

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