University Recreation
GPSA UFIT 4.0
What Is It?
UFit4.0 is a fitness program created by Cougs for Cougs. It is free 8week exercise program tailored to WSU students. By completing this program and submitting an essay at its conclusion, you could win prizes provided by GPSA! The program will begin January 29!
The Program
The UFit4.0 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, visit urec.wsu.edu/fitness/gpsaufit40/
What is expected?
In order to be eligible for a prize, you must swipe into any University Recreation facility twice a week, excluding Spring Break. Swipe in locations includes 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 threeparagraph statement on how the program benefited you. Prizes will include Coug Swag from the Bookie!
Program Orientations:
Program 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  5:306:30 PM  DU 101D  NA  $26  10801 
UFIT 4.0  TTH  8:009:00 AM  Chinook B40  $26  NA  10804 
UFIT 4.0  TTH  8:459:45 PM  SRC 245  NA  $26  10803 
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.
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 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 DetailWelcome 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.
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 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 Detail
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