Global Campus UFIT 4.0

What Is It?

U-Fit 4.0 is a free 9 week exercise program tailored to WSU Global Campus students, designed to improve fitness and your grades!  Students participate by using any location to complete our U-Fit 4.0 workout, or their own workout program.  Best of all, two participants will receive scholarships given by ASWSU Global.

How to Qualify to Win a Scholarship: 

  1. Register on the ASWSU Global page on CougSync (must be currently enrolled as a WSU Global Campus undergrad or grad student).  Note, OMBA and EMBA students are not eligible to register.
    ◦Registration Opens 12/17/2017
    ◦Registration Closes 2/4/2018
  2. Be active at least 2 times per week for 6 of the 9 weeks. You can complete the U-Fit 4.0 Workout plans we’ve posted or you can do your own workout.
  3. To receive credit for working out you will need to fill out and send back a weekly survey that will be emailed to you.
  4. Submit a short essay that will be emailed to you by Wellbeing Online describing how this program improved your wellbeing by April 10.

The Program 

The U-Fit4.0 exercise program is constructed to improve several aspects of physical health including: work capacity, heart rate, a range of motion at all major joints, and overall strength. The program will fit any consistent diet plan, whether your goal is to maintain your weight, build muscle or improve fitness. To see program and work out details scroll down.

Week 9: 3/19-3/23

Week 9 - Workout #1

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.

Warm Up

Foam Roll & Thoracic Extension #1

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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 3 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 3 times

Lateral Delt Raise - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: 60 seconds More Exercise Detail
Burner - Complete 2 times

Erg

Reps: 500 meters
Rest: 120 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

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Foam Roll Hamstrings - #2

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Foam Roll Glutes - #3

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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

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Hamstrings: Sit and Reach - #8

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Deep Squat Hold - #9

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Shoulder Stretch - #10

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Week 9 - Workout #2
Warm Up

Foam Roll & Thoracic Extension #1

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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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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 3 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 3 times

Push Up - Exercise #1

Reps: 12
Rest: none More Exercise Detail

Dumbbell Bicep Curl - Exercise #2

Reps: 15
Rest: 60 seconds More Exercise Detail
Burner - Complete 3 times

Rope Pull: 2 Hand Downward Pull

Reps: 30 seconds
Rest: 30 seconds More Exercise Detail
Cool Down

Foam Roll Calves - #1

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Foam Roll Hamstrings - #2

More Exercise Detail

Foam Roll Glutes - #3

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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

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Hamstrings: Sit and Reach - #8

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 9 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

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Hip Steps #2

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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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 3 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 3 times

Kettlebell Swing - Exercise #1

Reps: 15
Rest: none More Exercise Detail

Cuban Press - Exercise #2

Reps: 10
Rest: 60 seconds More Exercise Detail
Burner - Complete 4 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 9 - 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 3 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 3 times

Plank Up - Exercise #1

Reps: 6 each side
Rest: none More Exercise Detail

Band Pull - Exercise #2

Reps: 6
Rest: 60 seconds More Exercise Detail
Burner - Complete 4 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