University Recreation
ASWSU UFit 4.0
What Is It?
U-Fit4.0 is a 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 run from January 23 – April 23, 2017
Registration closes February 5
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.
Signing Up:
Register by clicking here! When signing up, you have the option to pick an orientation session. Orientations are optional, but attending an orientation is a great way to get started in the program!
- Monday January 16 @ SRC 142, 2:00 & 2:30 p.m.
- Thursday January 19 @ SRC 142, 6:00 & 6:30 p.m.
- Monday January 23 @ SRC 142, 10:00 & 10:30 a.m.
- Sunday January 29 @ SRC 142, 6:00 & 6:30 p.m.
- Monday February 6 @ SRC 142, 4:30 & 5:00 p.m.
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.
More program information and FAQ's can be found here.
Congratulations on making it to the last leg of the program and last change in program design. This is the month designed to set you up for long-term success. Unlike last month’s high paced design, this month is designed to slow things down and really focus on developing your total body strength. The very first exercise consisting of 1 set of 25 reps is where it all starts. Do your best to choose a weight that just barely allows you to complete all the reps without reaching technical failure. Notice the burner at the end. The burner is your chance to challenge yourself, giving it everything you have left at the end of each day.
Foam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailErg #8
1000m (increase time 5 seconds every 250m) More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailBurpee #8
Reps: 10, 3x through More Exercise DetailReverse Rope Fly #9
Reps: 10, 3x through More Exercise DetailMountain Climbers #10
Reps: 10 each side, 3x through More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
Ankle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailBody Squat #8
Reps: 10, 3x through More Exercise DetailKettlebell Swing #9
Reps: 10, 3x through More Exercise DetailBall Slam #10
Reps: 10, 3x through More Exercise DetailPass Throughs #11
Reps: 10, 3x through More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailVersa Climber #8
Reps: 500 ft More Exercise DetailSingle Arm Kneeling Overhead Press - Exercise #3
Reps: 6 each armRest: 60 seconds More Exercise Detail
Foam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailTake a look back at the weight you used for last week’s first exercise. If you feel you could have chosen a better weight, make sure to do that this time around. The first exercise is meant to shock your body and nervous system, but that only works if you reach that near failure state. Make sure you’re still looking at the rest times too. Notice that they are decreasing from week to week.
Foam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailErg #8
1000m (increase time 5 seconds every 250m) More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailBurpee #8
Reps: 10, 3x through More Exercise DetailReverse Rope Fly #9
Reps: 10, 3x through More Exercise DetailMountain Climbers #10
Reps: 10 each side, 3x through More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
Ankle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailBody Squat #8
Reps: 10, 3x through More Exercise DetailKettlebell Swing #9
Reps: 10, 3x through More Exercise DetailBall Slam #10
Reps: 10, 3x through More Exercise DetailPass Throughs #11
Reps: 10, 3x through More Exercise DetailFoam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailFoam Roll & Thoracic Extension #1
More Exercise DetailHip Steps #2
More Exercise DetailAnkle Mobilization #3
More Exercise DetailKnees to Chest #4
More Exercise DetailPrayer #5
More Exercise DetailDeep Squat #6
More Exercise DetailShoulder Packing #7
More Exercise DetailVersa Climber #8
Reps: 500 ft More Exercise DetailSingle Arm Kneeling Overhead Press - Exercise #3
Reps: 6 each armRest: 60 seconds More Exercise Detail
Foam Roll Calves - #1
More Exercise DetailFoam Roll Hamstrings - #2
More Exercise DetailFoam Roll Glutes - #3
More Exercise DetailFoam Roll Quads - #4
More Exercise DetailFoam Roll Upper Back - #5
More Exercise DetailHip Flexor - #6
More Exercise DetailQuad Stretch - #7
More Exercise DetailHamstrings: Sit and Reach - #8
More Exercise DetailDeep Squat Hold - #9
More Exercise DetailShoulder Stretch - #10
More Exercise DetailAdditional Video Links