Fitness Brigade® Exercise System
Fitter, Stronger, Healthier

The Fitness Brigade® Exercise System is the workout regimen of the SunFit® Training Program. Developed and overseen by Reuben K. Chen, MD, a board-certified medical doctor specializing in sports training & medicine and rehabilitation & physical therapy, this comprehensive fitness and nutrition program comes with everything needed to burn fat, build muscle, and transform your entire body.

After completing the 90-day program, you can “cycle” the workouts, transitioning from modified exercises to more challenging variations and intensity levels to continue your fitness progression and get into the best shape of your life. Simple, sustainable, and effective, this program maximizes efficiency and results.

The Fitness Brigade® Exercise System is safe and effective for people of all ages and fitness levels.

Real 90-Day Results!

testimonios weigh lost

Brandon L.

"Was it hard? Yes. Was it worth it? Absolutely! I've never looked better in my entire life."

testimonios weigh lost

Holly C.

"I love this new life that the Fitness Brigade has introduced to me. Thank you, Dr. Chen!"

testimonios weigh lost

Ellen T.

"I’ve already lost 17.4 lbs in a short amount of time! The workouts are challenging, but the results are amazing. I will keep doing it because I know it works. Thank you for the Fitness Brigade!"

testimonios weigh lost

Brent P.

"I wasn't certain I could do Sunrider's Fitness Brigade® Exercise System—but I'm so glad I did! Buying a new smaller-sized wardrobe was an ego boost and hearing compliments from friends and family made it worth all the effort."

A Balanced Approach

Fitness Brigade is an expert-backed way to get fit and eat right. Through the Five Elements of Fitness, you’ll learn how to reap the benefits of a balanced approach to fitness, nutrition, and health.


The Five Elements of Fitness

Each of the five elements represents a pillar supporting the integrity of total fitness. If we neglect or overemphasize any one of them, we become out of balance and prone to injury, illness, and poor performance.

  1. REGENERATIVE NUTRITION™: Proper nutrition is probably the most important factor in being healthy and fit. To maximize your results, you want to eat the most wholesome foods in the right amounts.
  2. SUPPLEMENTS: Our nutritional supplements fill in nutritional gaps in your diet and are designed to cleanse and nourish the body to help you burn calories quickly and efficiently.
  3. RESISTANCE TRAINING: Resistance training—whether you use dumbbells or simply your own body weight—is the most efficient way of increasing muscle, boosting your metabolism, and transforming your body.
  4. CARDIOVASCULAR TRAINING: Cardiovascular exercise can help decrease blood pressure, increase energy and endurance, and improve overall mood. Fitness Brigade’s specially designed cardiovascular workouts help you achieve peak performance.
  5. REST: If your body can’t recover from the workouts you put it through, it can’t make progress. Fitness Brigade has rest days built in. Aim to get 7–9 hours of sleep every night.

Expert Interview

The U.S. military employs leading experts in the field of strength and conditioning to design the training regimens of our Armed Forces personnel. Likewise, the Fitness Brigade® Exercise System was carefully devised by Reuben K. Chen, MD, a biomechanics expert and doctor of Physical Medicine and Rehabilitation at the SunLiving Health & Wellness® Clinic in Torrance, California. In a collaborative effort with former serving members of the military, Dr. Chen designed a 12-week program that mimics the way soldiers actually train for battle while also modifying their training practices for civilian use.

Here, Dr. Chen explains the rationale behind the Fitness Brigade® workouts.

Why did you decide to adopt a military-style training program?

Reuben Chen, MD: According to the military members I talked to, the average recruit in basic training loses 16–25 pounds. It doesn’t matter how good of shape they’re in; they all lose weight. So that was the foundation of the Fitness Brigade. We had to modify some things, because you can’t do everything the military does, of course.

What parts of military training were you able to implement in Fitness Brigade as is?

RC: The military tries to strengthen the whole body by doing multiple exercises for specific periods of time and minimal breaks, and that’s exactly what our program consists of. These exercises usually involve multiple muscle groups, an approach that emphasizes increasing muscle endurance, burning body fat quickly, and also building muscle.

What are the major differences between Basic Conditioning Training and Resistance Training workouts?

RC: Basic Conditioning Training [BCT] is your boot camp-style training with no weights or very light weight, and the emphasis is on core strength and endurance. With Resistance Training [RT], you use weights or resistance bands for building muscle and general strength.

What was your intent when designing each four-week phase of the program?

RC: The first four weeks, Phase 1, is about developing endurance and core strength. There are more BCT workouts than RT workouts, as well as more rest days because people need to get used to it. And then in the second and third phases it evens out between BCT and RT workouts.

Dr. Reuben Chen MD

How should people of different fitness levels modify the Fitness Brigade® Exercise System? Some people will be very advanced while others will be beginners. Can both sets of individuals do the Fitness Brigade® Exercise System?

RC: Absolutely. One of the advantages of having the sets timed is that you can go at your own pace. If in the beginning it’s hard and you have to go slower, go slower. As long as you continue moving for the entire minute or 30 seconds, that’s the key thing. As people progress, they’ll notice they can go faster, do more and more reps, and do things more quickly. We also have modified positions that are less difficult for all of the exercises, which you’ll see on the DVDs. So you can either do the modified version of an exercise or just go slower.

Burn Fat, Build Muscle, Transform Your Body!

Fitness Brigade is an expert-backed way to get fit and eat right. Through the Five Elements of Fitness, you’ll learn how to reap the benefits of a balanced approach to fitness, nutrition, and health.

It’s All in the Box!

This set provides everything you need to create your own home gym and take you through the 90-day program and beyond.

  • 6-DVD set with 12 progressive workouts
  • Workout & Nutrition Guides
  • Fitness journal
  • Resistance bands
  • Measuring tape
  • Proper form and injury prevention instruction
    by Reuben K. Chen, MD
Fitness Brigade
Two ways to purchase Fitness Brigade!

Fuel Your Fitness Success!

The SunFit® Pack provides the optimal nutrition you need to quickly and safely achieve your fitness and weight-management goals.

sunfit package