Because of your situation, you need to practice the parts that need to be exercised alone, and get rid of warm-up activities every day. Only when you exercise the planned parts at the best time in the initial state will the fitness effect be the best, otherwise it will be ineffective to do a lot of exercises every day.
It is suggested that men should exercise one part of their shoulders, back and legs every day for five days, which can make their muscles have a full rest and will not cause muscle fatigue.