For best results it’s recommended to follow a simple structure like the below:

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1. General Warm-Up (e.g. 5-10 mins): Usually some form of light cardio (e.g. jogging, cross-trainer, rowing machine, cycling etc.) for about 5-10 mins (the average time it takes for people to warm up).  This should be at around 40-55% of your max capacity until your cheeks feel warm and the blood is flowing.
2. Dynamic Stretching (e.g. 5-10 mins): Sports and athlete research suggests that Dynamic Stretching is the best way to loosen up muscles, joints, activate muscles, improve the range of motion, avoid injury as well as prepare and improve for muscular performance.  Dynamic stretching is pretty much what it says on the tin – ie. stretching that is dynamic (involves movement).  A downloadable routine to get you started is included below.
3. Main Training Session(e.g. 40-50 mins): The exercise session usually involving resistance training and cardio.
4. Cool Down Cardio (3-5 mins): Opposite of the warm-up, slowing down gradually to allow your body to return to a resting state.
5. Static Stretching (e.g. 5-10 mins): Classic stretching, where you hold a stretch for 10-15 seconds.  Research suggests static stretching can help reduce muscle soreness and help avoid injury.  Below is a downloadable static stretch routine you can try.