GPSA Ufit 4.0

What Is It?

U-Fit4.0 is a fitness program created by Cougs for Cougs. It is free 10-week exercise program tailored to WSU students. By completing this program and submitting an essay at its conclusion, you could win a prizes provided by GPSA! The program will run from February 6 – April 10, 2017. 

The Program

The U-Fit4.0 exercise program is constructed to improve several aspects of physical health including: work capacity, heart rate, 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, visit urec.wsu.edu/fitness/gpsa-ufit-40/ 

What is expected?

In order to be eligible for a prize you must swipe in to any University Recreation facility twice a week, excluding Spring Break. Swipe in locations include the Student Recreation Center, Down Under Recreation Center, Chinook Student Center or participating in other UREC activities such as Intramural Sports, UREC Group Fitness Classes or Outdoor Trips. In addition to swiping in, you will also need to write a three paragraph statement on how the program benefited you. Prizes will include Coug Swag from the Bookie! 

GPSA STUDENTS REGISTER HERE. Registration Deadline is February 20th!!

Program Orientations:

The following orientations are optional, but attending an orientation is a great way to get started in the program!

  •          February 6 @ 4:30pm in the SRC Classroom
  •          February 6 @ 5:00pm in the SRC Classroom
  •          February 8 @ 6:30pm in the SRC Classroom
  •          February 8 @ 7:00pm in the SRC Classroom
  •          February 9 @ 1:00pm in the SRC Classroom
  •          February 9 @ 1:30pm in the SRC Classroom 

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.  

You can find more information here!

Week 8 - 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

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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
Triset - Complete 2x6min

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 2x6min

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 2x4min

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

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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

More Exercise Detail

Deep Squat Hold - #9

More Exercise Detail

Shoulder Stretch - #10

More Exercise Detail
Week 8 - Workout #2
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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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 2x6min

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 2x6min

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 2x4min

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

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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

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 8 - Workout #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

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
Triset - Complete 2x6min

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 2x6min

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 2x4min

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

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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 8 - Workout #4
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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Versa Climber #8

Reps: 500 ft More Exercise Detail
Triset - Complete 2x6min

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 2x6min

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 2x4min

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

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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 #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

More Exercise Detail

Hip Steps #2

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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

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

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 #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

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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

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 #3
Warm Up

Foam Roll & Thoracic Extension #1

More Exercise Detail

Hip Steps #2

Ankle Mobilization #3

More Exercise Detail

Knees to Chest #4

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Deep Squat #6

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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 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