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 to ASWSU Global on CougSync (link coming soon) describing how this program improved your wellbeing by April 1. 

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.Macro alias: UFitExercise

Week 1 - Workout #1

This is the beginning of the “priming your body” phase. At the beginning of every new exercise program you’ll feel some amount of soreness, which you can expect to feel this week. However, thanks to the body’s amazing ability to adapt, you’ll likely find the soreness subside in two weeks, if not by the end of this week if you’re already engaged in some form of physical activity. Try to enter the gym with a game plan in mind, knowing the basic flow of exercises throughout the workout and having a good idea of what time you plan to finish. Good luck and have some fun with it!

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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 120 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
Rest: 90 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

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 1- 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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Burpee - #8

Reps: 10 More Exercise Detail

Reverse Rope Fly - #9

Reps: 10 More Exercise Detail

Mountain Climbers - #10

Reps: 10 More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 120 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 20 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

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 1- Workout #3
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 - #5

More Exercise Detail

Prayer - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Body Weight Squat - #8

More Exercise Detail

Kettlebell Swing - #9

Reps: 10 More Exercise Detail

Ball Slams - #10

Reps: 10 More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 30 sec
Rest: 120 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull/Cable Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam/Medicine Ball Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 20 sec
Rest: 90 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

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 1- 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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Versa Climber - #8

Reps: 500 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 120 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 120 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 200m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 30 sec
Rest: 90 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

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 2 - Workout #1

Hopefully you have a good feel for the flow of each workout and are able to get through workouts a little faster after a week of experience. The second week can be the most difficult week of any program when you realize that you are still sore, but you have still haven’t seen any results. Be assured, the results will come in time, and hang on one more week for that soreness to fade away if it hasn’t already.

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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Erg 1000m (increase time 5 seconds every 250m) - #8

More Exercise Detail
Triset #1 - Complete 3x

Goblet Squat - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Dumbbell Chest Press - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Chainsaws - Exercise #3

Reps: 8 per side
Rest: 90 sec More Exercise Detail
Triset #2 - Complete 3x

Kettlebell Deadlift - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Band Pulls - Exercise #2

Reps: 12
Rest: None More Exercise Detail

Plank Up - Exercise #3

Reps: 10/side
Rest: 60 sec More Exercise Detail
Triset #3 - Complete 3x

Chin Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Reverse Lunge - Exercise #2

Reps: 8/side
Rest: None More Exercise Detail

Dumbell Lateral Raise - Exercise #3

Reps: 12
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

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 2- 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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Reverse Rope Fly - #8

Reps: 10 More Exercise Detail

Burpee - #9

Reps: 10 More Exercise Detail

Mountain Climbers - #10

Reps: 10 More Exercise Detail
Triset #1 - Complete 3x

Kneeling Single Arm Overhead - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Dumbbell Romanian Deadlift - Exercise #2

Reps: 8
Rest: None More Exercise Detail

TRX/Rows/Supine Row - Exercise #3

Reps: 8
Rest: 90 sec More Exercise Detail
Triset #2- Complete 3x

Kettlebell Swing - Exercise #1

Reps: 15
Rest: None More Exercise Detail

Leg Lowers - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Bulgarian Split Squat - Exercise #3

Reps: 8/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Push Up - Exercise #1

Reps: 12
Rest: None More Exercise Detail

Jump Squat - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Side Plank - Exercise #3

Reps: 20 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

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 2- Workout #3
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 - #5

More Exercise Detail

Prayer - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Body Weight Squat - #8

More Exercise Detail

Kettlebell Swing - #9

Reps: 10 More Exercise Detail

Ball Slams - #10

Reps: 10 More Exercise Detail

Pass Throughs-#8

Reps: 10 More Exercise Detail
Triset #1 - Complete 3x

Trapbar Deadlift/Suitcase - Exercise #1

Reps: 8
Rest: None More Exercise Detail

Cuban Press - Exercise #2

Reps: 8
Rest: None More Exercise Detail

Feet Elevated Plank - Exercise #3

Reps: 35 sec
Rest: 90 sec More Exercise Detail
Triset #2- Complete 3x

Goblet Squat - Exercise #1

Reps: 10
Rest: None More Exercise Detail

TRX Face Pull/Cable Face Pull - Exercise #2

Reps: 10
Rest: None More Exercise Detail

Single Leg Glute Bridge - Exercise #3

Reps: 10/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Pull Up - Exercise #1

Reps: AMRAP
Rest: None More Exercise Detail

Battle Rope Slam/Medicine Ball Slam - Exercise #2

Reps: 20
Rest: None More Exercise Detail

Hanging Leg Raise - Exercise #3

Reps: 20 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

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 2- 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

Prayer - #5

More Exercise Detail

Deep Squat - #6

More Exercise Detail

Shoulder Packing - #7

More Exercise Detail

Versa Climber - #8

Reps: 500 ft. More Exercise Detail
Triset #1- Complete 3x

Goblet Lunge - Exercise #1

Reps: 8/side
Rest: None More Exercise Detail

Kneeling Single Arm Overhead Press - Exercise #2

Reps: 10/side
Rest: None More Exercise Detail

Leg Lowers - Exercise #3

Reps: 5/side
Rest: 90 sec More Exercise Detail
Triset #2 - Complete 3x

Glute Ham Raise - Exercise #1

Reps: 6
Rest: None More Exercise Detail

Push Ups - Exercise #2

Reps: AMRAP
Rest: None More Exercise Detail

Mountain Climbers - Exercise #3

Reps: 25/side
Rest: 90 sec More Exercise Detail
Triset #3 - Complete 3x

Rowing Machine - Exercise #1

Reps: 250m
Rest: None More Exercise Detail

Squat Triangles - Exercise #2

Reps: 5/side
Rest: None More Exercise Detail

Plank - Exercise #3

Reps: 35 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

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