Full Body Strength Training Program
Simple. Supportive. Designed to help you feel confident and strong — no matter where you’re starting.
Our strength training program is built to remove confusion, build confidence, and help you create real momentum in the gym. Whether you’re brand new to strength training or getting back into a routine, this program gives you a clear plan you can follow week after week.
You’ll alternate upper body and lower body workouts, track your progress, and build strength at your pace — without feeling overwhelmed or intimidated.
HOW THE PROGRAM WORKS
Start each workout with optional cardio (5–30 minutes, based on your time and energy).
Alternate between Upper Body and Lower Body/Core workouts.
On each machine, begin with 1 set of 10 reps, then gradually build toward 3 sets over time.
Choose a weight that feels doable at first — strength builds quickly with consistency.
Finish with stretching to support recovery, mobility, and long-term joint health.
This is not about perfection.
It’s about showing up — and letting consistency do the work.
TWO WAYS TO USE THE PROGRAM
Two Ways to Track Your Workouts
📱 Option 1: App Tracking SUNSHINE FITNESS APP
For members who want extra guidance and motivation, we offer our Sunshine Fitness App— our free workout tracking app included with your membership.
With the app, you can:
Log every workout digitally
Track total weight lifted and cardio minutes
See your progress over time with simple visual charts
Follow a built-in 60-day momentum challenge
Feel more confident walking into every workout
The app meets you where you are — whether you’re doing one set or three.
Option 2: Paper Tracking (In-Gym)
Prefer pen and paper? We’ve got you covered.
Inside each Sunshine Fitness location, you’ll find workout tracking sheets organized by last name. These sheets allow you to:
Record cardio time
Track weights and reps on each machine
Easily pick up where you left off each visit
This is a great option if you like keeping things simple and tech-free. In the app you will find all of the playlists to have access to video tutorials for each exercise. But if you are using the paper tracking, then click below to find the playlists for your location.
What You Get With Your Membership
This strength training program — including the paper system and the Sunshine Fitness app — is included with every Sunshine Fitness membership.
You’re not just getting access to equipment.
You’re getting:
A clear plan
Built-in accountability
Tools that grow with you
A system designed to help you succeed long-term
And we’re just getting started — we’ll continue adding new features, education, and support to make this an even more powerful resource for your health journey.
💪 Full Body Strength Training Program
Ready to start your fitness journey with confidence? Our Full Body Strength Training Program is designed to help you build strength and feel great—no matter your experience level.
✅ Watch the videos for easy, step-by-step instructions on using each machine
✅ Track your progress with blank workout sheets, available at every gym location!
🔰 For Beginners
Start simple:
➡️ Focus on Upper Body one day and Lower Body + Core another
➡️ Rest at least one day between working the same muscle groups
➡️ Complete 10 reps on each machine, going through the circuit 3 times
CHOOSE YOUR LOCATION TO SEE OUR VIDEO PLAYLIST FOR EACH EXERCISE.