Fitness Workout For Beginners

1:1 Workout Session with Marqus Blakely: Warm-up (10 minutes): Start with light cardio to elevate heart rate (jogging or jump rope). Dynamic stretches to activate muscles and joints. Strength and Conditioning (30 minutes): Bodyweight Exercises: Squats: 3 sets x 15 reps Push-ups: 3 sets x 20 reps Lunges: 3 sets x 12 reps per leg Weight Training: Dumbbell Bench Press: 4 sets x 12 reps Bent-over Rows: 4 sets x 15 reps Goblet Squats: 3 sets x 12 reps Explosive Drills: Box Jumps: 3 sets x 10 reps Medicine Ball Slams: 3 sets x 15 reps Agility and Speed (15 minutes): Cone drills for agility and quick footwork. Sprint drills to enhance speed and acceleration. Basketball-specific Skills (20 minutes): Shooting Drills: Spot-up shooting from various positions on the court. Pull-up jumpers off the dribble. Ball Handling: Dribble drills with speed and change of direction. Two-ball dribbling for coordination. Defensive Drills: Lateral quickness exercises. Closeout and defensive stance drills. Cool Down and Stretching (10 minutes): Low-intensity cardio (walking or light jogging). Static stretching focusing on major muscle groups. Notes: Maintain proper form and technique throughout the session. Stay hydrated and take short breaks between sets. Adjust intensity based on fitness level. Consult with a fitness professional or healthcare provider before starting a new workout routine. This personalized workout session with Marqus Blakely combines strength training, agility work, and basketball-specific drills to enhance overall athleticism and on-court performance. Adjustments can be made based on individual fitness goals and abilities.