Have you ever wondered what Diamond (real name: Livi Sheldon) does when she’s not dueling fitness enthusiasts on prime-time TV? Well, naturally, you’ll probably find her working out at the gym (or With my puppy Xena). But she’s not just Train for dueling. No, Livi also trains to prepare her body for the future. That has helped me recover from my injuries in recent months.
“After tearing my ACL and MCL last year, one of my biggest goals was to get my squat back up to 100kg, and I achieved that just a few months after surgery. I truly believe that if I hadn’t been training consistently before my injury, I wouldn’t have been able to recover and rebuild as I have now,” she said. W.H.. “My go-to exercises for a week of training are all movements that increase strength, shape, and functionality. Over the years, I’ve found that sticking to the basics and mastering them really gives me the best results.”
Although Livi had been training purely for bodybuilding, it wasn’t until she joined a CrossFit gym that she realized she was “strong but not functionally fit” and “lacking mobility.” That’s why, alongside her role as the beloved gladiator Diamond, she life fitis a training platform and fitness community that helps other women become strong, mobile, and functionally healthy.
Below, Livi shares five functional movements that she never skips, along with top tips for mastering the technique.
5 Functional Movements That Diamond Never Skips
1. Press operation
Whether it’s shoulder presses or bench presses, I always incorporate pressing movements into my training. Many women shy away from bench presses because they’re worried about looking “too fat,” but trust me, you’re not. Press exercises help develop strength and definition in your arms, shoulders, and chest, creating a strong and toned physique. ”
Hint: “Keep your core tight and don’t spread your elbows too wide. Focus on controlled repetitions rather than rushing through the movement – tempo is key.”
2. Squat
“Squats are one of the best lower-body exercises for building your quads, hamstrings, and glutes if you perform them correctly and gradually increase the resistance over time.”
Hint: “Think of it as ‘sit down and drive up.’ Keep your chest up, knees over your toes, and press through your heels. ”
3. Lunge/Bulgarian Split Squat
“I used to say that hip thrusts were a great glute workout, but lately I’ve fallen in love with lunges and Bulgarian split squats. I’ve found that hip thrusts work your glutes just as effectively. Don’t panic if you hate hip thrusts.
“These single-leg movements are great for building strength, balance, and lower body muscles.”
Hint: “Take your time with the movement and maintain your balance. Lean forward slightly to better target your glutes and make sure your front foot is planted.”
4. Deadlift
“Both conventional deadlifts and Romanian deadlifts have been consistently included in my training program over the years, and to be honest, I think they’re a big reason why my hamstrings are so noticeable, especially as a tall woman.”I’m 6 feet tall, and deadlifts can certainly seem difficult if you have long limbs and leverage, but focusing on proper technique has made all the difference.
“Deadlifts not only strengthen your hamstrings, but they also strengthen your glutes, back, and core.”
Hint: ‘Keep the bar close to your body, tighten your core before each rep, and don’t sacrifice your form just to lift something heavier. ”
5. Hanging knee/leg raise
“When I was younger, I rarely worked on my abs and wondered why I couldn’t see them clearly when I bent over. That’s when I realized that abs are also muscles, and they need to be trained and built just like anything else.
“Hanging knees and leg raises are now a staple in my routine. I love them because they also improve my grip strength.”
Hint: ‘Try not to swing your body around. Move slowly and focus on using your core to lift, rather than using momentum. ”
Having a strong core is more than just maintaining a six-pack. WH COLLECTIVE Coach Izy George’s 4-week core challenge builds functional midsection strength while improving power, posture, coordination, and balance. Download the Women’s Health UK app and access your complete training plan today.
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Hannah Bradfield is a senior health and fitness writer. UK Women’s Health. An NCTJ accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sports Science and an MA in Media and Cultural Analysis. She has covered sport, health and fitness for the past five years and has appeared on BBC Sport, BBC Sounds, Runner’s World and stylist. She particularly enjoys interviewing people working within their communities to improve access to sport, exercise, and health. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. An avid runner, Hannah was a sprinter from an early age (and dabbled in the long jump) before switching to distance running. While 10km is her favorite race distance, she loves running and volunteering at parkrun every Saturday, followed by, of course, pastries. She’s always looking for fun new runs, races, and brunch spots.
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