The Dynamic Warm-Up

When it comes to working out, warming up properly is one of the most important things you need to do.

Getting your muscles and joints loose, warm and active will help keep you strong and reduce risk of injury.

Virgin Active Personal Trainer Vanessa Leone swears by a dynamic warm-up rather than remaining still and holding a stretch.  A dynamic warm-up will get your blood circulating and allow you to perform at your ultimate, with maximum flexibility allowing for proper form which will maximise your results. And who doesn’t love results? 

Vanessa Leone, Virgin Active Personal Trainer

Vanessa Leone, Virgin Active Personal Trainer


Stand with your feet shoulder width apart, squat down until your hips are parallel with the floor.


Twist from your core, looking back over your shoulder, and remember to move from your feet as well as upper body.


Shoulder Roll

Rotate your shoulders in big, circular motions, first forwards, then backwards.

Frog Squat

With a wide stance, perform a deep squat, driving from your hips, and keeping your elbows locked inside your knees.


Keep your feet hip width and pelvis neutral, step your right foot outside your right hand, and alternate.

Downward Dog

Keep your back straight, drive back into your hips, and push into your shoulders.

Mountain Climb

From a plank position, run on the spot by drawing your knee up to your chest.

Vanessa Leone is a Personal Trainer at Virgin Active Moore Park. She specialises in rehabilitation, performance training, weight loss, functional training, and trigger point therapy. Vanessa’s philosophy: It’s not about the way you look, it’s about the way you live.