ASWSU UFIT 4.0

What Is It?

U-Fit4.0 is a free 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 January 22 and end April 20, 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: 

Click here to register!

Submit your essay
Note: Your essay should be completed at the end of the program. Essays are due April 15th, 2018.

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 optional 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 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