Basic 8 Exercises

Pritikin Exercise Program

In order to get your season started on a Pritikin approved foot, we have created helpful exercise videos for you, starring Jamie Costello, Pritikin's new Director of Fitness, as well as some familiar faces.

The Base 8 program should be done 2-3x/week with 48-72 hrs. recovery between workouts. Perform 2-3 sets of 8-12 reps at an intensity of 7-9 on a 1-10 scale of effort. Correct form is key to results and avoiding injury. If you can get to 15 reps easily on the final set, add weight for next set or progress to advanced version of exercise. For best results, do not perform with High Intensity or Interval Training cardio workouts. Ideal would be in conjunction with Moderate Intensity or Steady State cardio workouts.

*Special note for beginners: focus efforts on consistency and using the correct form. Gradually build up intensity objective over first 4-6 weeks. Good luck!

Pritikin Base 8:

Home Equipment needed: Dumbbells (DB), Thera Band (TB), Stability Ball (SB), Bench and Floor Mat

1. SB Wall Squat (sit) / DB Squat
Glutes, quadriceps, core (stabilization)

2. Calf Raise / SL
Calves- gastrocs and soleus

3. DB Chest Press / SB Alt. SA
Pecs, anterior deltoids, triceps, core (stabilization)

4. 1 Arm DB Row Bench / SB
Lats, mid trapezius, rhomboids, biceps, core (stabilization)

5. 45 Degree Shoulder Raise/ SL
Anterior and medial deltoids

6. TB Reverse Fly / SL
Posterior deltoids, mid trapezius, rhomboids, triceps (stabilization)

7. Rotation Floor Crunch (no rotation) / SB
Abdominals, obliques

8. Prone Leg Raise / Bird Dog
Lower back, glutes, hamstrings, core (stabilization)

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