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 begin again in January 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.

 

Signing Up:

 

Sign up link coming January 2018.  When signing up, you will 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!

 

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 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 12 - Workout #1

Great job on making it this far! Hopefully you’ve learned a lot about weight lifting and will continue exercising in the future to improve your overall wellbeing. Coming up next week are a variety of free group fitness classes offered at UREC. This may be a good time to let your body have a break by changing up the stimulus before you begin a new routine. UREC hopes you’ve had fun while participating in this program and ASWSU looks forward to seeing your application for the $1000 scholarships.

Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

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Ankle Mobilization #3

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Knees to Chest #4

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Deep Squat #6

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Shoulder Packing #7

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Erg #8

1000m (increase time 5 seconds every 250m) More Exercise Detail
Single

Double Kettlebell Front Squat

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Floor Squeeze Press - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Bent Over Dumbbell Row - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Plank - Exercise #3

Reps: 60 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 30 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 60 seconds 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

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Foam Roll Upper Back - #5

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Hip Flexor - #6

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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 12 - 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

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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
Single

Pullup/Negative Pullup/Leg Assisted

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Alpha Press - Exercise #1

Reps: 10 each side
Rest: none More Exercise Detail

Face Pulls - Exercise #2

Reps: 12
Rest: none More Exercise Detail

Leg Lowers - Exercise #3

Reps: 8 each side
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 30 seconds More Exercise Detail
Burner - Complete 5 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds 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 12 - 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
Single

Trap Bar Deadlift

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Push up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

TRX Rows - Exercise #2

Reps: 10
Rest: none More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 45 seconds
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 30 seconds More Exercise Detail
Burner - Complete 6 times

Versa Climber

Reps: 30 seconds
Rest: 30 seconds 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 12 - 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
Single

Floor Press

Reps: 25
Rest: none More Exercise Detail
Triset #1 - Complete 4 times

Pullup/Negative Pullup/Leg Assisted - Exercise #1

Reps: 8
Rest: none More Exercise Detail

Split Squat - Exercise #2

Reps: 10 each side
Rest: none More Exercise Detail

Single Arm Kneeling Overhead Press - Exercise #3

Reps: 6 each arm
Rest: 60 seconds More Exercise Detail
Superset - Complete 5 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 30 seconds More Exercise Detail
Burner - Complete 6 times

SkiErg

Reps: 30 seconds
Rest: 30 seconds 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