ASWSU UFIT 4.0

U-Fit4.0 is a free fitness program created by Cougs for Cougs. It is free 12-week exercise program tailored to WSU students. By completing this program and submitting an essay at its conclusion, you could win a $1000 scholarship from ASWSU! The program will begin January 22 and end April 20, 2018!

The Program: 

The UFit 4.0 exercise program was constructed to improve several aspects of student's physical health including: work capacity, heart rate, range of motion at all major joints, and overall strength. Each month you will face a different stimulus to both improve results and to keep the program interesting. The program is easily followed by clicking on the weekly workouts listed below, and following the instructions in the linked videos! 

How to Win a Scholarship:

At the conclusion of the fitness program, you will submit a short essay to ASWSU speaking to how this program improved your wellbeing. Your essay, as well as your program attendance will determine the winner. ASWSU is selecting two $1000 scholarship recipients! To be considered for the scholarship, you must swipe in at least four times a week in 10 out of the 12 weeks of the program.

If your workout is taking place in the Chinook Student Center, you will need to swipe in with your cougar card at the Weight Room Desk. This includes workouts in the upstairs cardio and fitness rooms.

Signing Up: 

Click here to register!

Submit your essay

Note: Your essay should be completed at the end of the program. Essays are due April 15th, 2018.

Information/Orientation Session:

  • Monday January 15 @ SRC 142, 2:00 & 2:30pm
  • Wednesday January 17 @ Chinook 25, 4:00 & 4:30pm
  • Thursday January 18 @ SRC 142, 6:00 & 6:30pm
  • Monday January 22 @ SRC 142, 10:00 & 10:30am
  • Sunday January 28 @ Chinook 25, 6:00 & 6:30pm
  • Monday February 5 @ SRC 142, 4:30 & 5:00pm

We will provide optional fitness testing at the orientation if you are interested in the following assessments: Body Composition Testing, Cardiovascular Testing, Strength Testing. 

Please bring appropriate workout clothes to your orientation if you plan on participating in any fitness assessment. 

UFIT 4.0 Classes:

The following are optional fitness classes for UFIT 4.0 participants! By registering for a UFIT fitness class, you will be joining other UFIT participants in a structured class where you will all participate in a UFIT 4.0 workout from the program.

 

 Class  Days  Time  Location  Chinook/FSFP Pricing  SRC Pricing Item #
 UFIT 4.0  MW  5:30-6:30 PM  DU 101D  NA  $26 10801
 UFIT 4.0  TTH  8:00-9:00 AM  Chinook B40  $26  NA 10804
 UFIT 4.0  TTH  8:45-9:45 PM  SRC 245  NA  $26 10803

 

Week 5 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x 4min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10ea., 3x through More Exercise Detail
Triset - Complete 2x 4min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10 ea.

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12ea. More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10ea., 3x through More Exercise Detail
Triset - Complete 2x 4min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 5 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x 4min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #1

Welcome to the program, the “shocking the body” phase. Once again you’ll experience some soreness in this first week, but this time you’re soreness shouldn’t last quite as long. This phase of the program is all about challenging yourself by completing as many rounds of the given circuit within the given amount of time. Use week one as a bench mark for the following three weeks, shooting to beat the number of circuits you made it through in the given amount time from each workout.

Warm Up

Foam Roll & Thoracic Extension #1

Reps: 15 More Exercise Detail

Hip Steps #2

Reps: 10ea. More Exercise Detail

Ankle Mobilization #3

Reps: 12ea. More Exercise Detail

Knees to Chest #4

Reps: 60 sec More Exercise Detail

Prayer #5

Reps: 60 sec More Exercise Detail

Deep Squat #6

Reps: 60 sec More Exercise Detail

Shoulder Packing #7

Reps: 12 ea. More Exercise Detail

Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Triset - Complete 2x 4.5min

Goblet Squat - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Bent Over Row - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Lateral Raise - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Dumbbell Reverse Lunge - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Kettlebell Upright Row - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Floor Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Rope Machine Pulling Down - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Rope Machine - Pulling Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Burpee #8

Reps: 10, 3x through More Exercise Detail

Reverse Rope Fly #9

Reps: 10, 3x through More Exercise Detail

Mountain Climbers #10

Reps: 10 each side, 3x through More Exercise Detail
Triset - Complete 2x 4.5min

Dumbbell Romanian Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

TRX/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Pull Up/Negative Pull Up/Leg Assisted - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Squat Jump - Exercise #2

Reps: 6
Rest: none More Exercise Detail

Push Up - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Ball Slam - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Farmers Hold - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Body Squat #8

Reps: 10, 3x through More Exercise Detail

Kettlebell Swing #9

Reps: 10, 3x through More Exercise Detail

Ball Slam #10

Reps: 10, 3x through More Exercise Detail

Pass Throughs #11

Reps: 10, 3x through More Exercise Detail
Triset - Complete 2x 4.5min

Reverse Lunge - Exercise #1

Reps: 8 each side
Rest: none More Exercise Detail

Curl to Press - Exercise #2

Reps: 8
Rest: none More Exercise Detail

Dumbbell Reverse Flys - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

Push Press - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Goblet Squats - Exercise #2

Reps: 6
Rest: none More Exercise Detail

TRX/Cable Face Pull - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Kettlebell Swing - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Mountain Climbers - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 6 - Workout #4
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

More Exercise Detail

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

More Exercise Detail

Deep Squat #6

More Exercise Detail

Shoulder Packing #7

More Exercise Detail

Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x 4.5min

Trap Bar Deadlift - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Alpha Press - Exercise #2

Reps: 8 each side
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 4.5min

TRX/Supine Row - Exercise #1

Reps: 6
Rest: none More Exercise Detail

Box/Bench Step Up - Exercise #2

Reps: 6 each side
Rest: none More Exercise Detail

Floor Dumbbell Squeeze Press - Exercise #3

Reps: 6
Rest: 120 sec More Exercise Detail
Triset - Complete 2x 2.5min

Bicep Curl - Exercise #1

Reps: 15 sec
Rest: none More Exercise Detail

Push Up - Exercise #2

Reps: 15 sec
Rest: 60 sec More Exercise Detail
Cool Down

Foam Roll Calves - #1

More Exercise Detail

Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

More Exercise Detail

Foam Roll Quads - #4

More Exercise Detail

Foam Roll Upper Back - #5

More Exercise Detail

Hip Flexor - #6

More Exercise Detail

Quad Stretch - #7

More Exercise Detail

Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail

Additional Video Links