First, do warm-up and outward bound training.

Second, then jog like this for 20 minutes to half an hour.

Let the blood in the body move, and the body will heat up.

Third, do strength training. It's best to do the same part every one or two days.

Fourth, after strength training. Jog for another 20 minutes to half an hour.

Make your muscles fully congested.

I hope my answer can be adopted by you. Thank you.