Ever wondered what Diamond (real name: Livi Sheldon) does when she’s not duelling fitness fanatics on primetime TV? Well, unsurprisingly, you’ll probably find her in a gym, training (or with her puppy Xena). But she doesn’t just train to duel. No, Livi also trains to future-proof her body – something that’s helped her recover from injury in recent months.
‘After rupturing my ACL and MCL last year, one of my biggest goals was to build my squat back up to 100kg – and I achieved that just months after surgery. I truly believe I wouldn’t have been able to recover and rebuild the way I did if I hadn’t trained consistently before my injury,’ she tells WH. ‘The exercises that I never skip during a week of training are all movements that build strength, shape and functionality – over the years, I’ve realised the best results come from sticking to the basics and getting really good at them.’
While Livi used to train purely for bodybuilding she says that it wasn’t until she entered a CrossFit gym that she realised she ‘was strong, but not functionally fit’ and that she ‘lacked mobility’. That’s why, alongside her role as much-loved gladiator Diamond, she created LIVFIT, a training platform and fitness community to help other women become strong, mobile and functionally fit.
Below, Livi takes us through the five functional movements that she never skips, plus her top tips on how to nail your technique.
5 functional moves Diamond never skips1. Pressing movements 
‘Whether it’s a shoulder press or a bench press, a pressing movement is something I always include in my training. A lot of women shy away from bench pressing because they worry about looking “too bulky” – but trust me, you won’t. Pressing exercises help build strength and definition in your arms, shoulders and chest, creating a strong, lean physique.’
Tip: ‘Keep your core tight and avoid flaring your elbows too wide. Focus on controlled reps rather than rushing through the movement – tempo is key.’
2. Squat 
‘When performed correctly and progressively overloaded over time, squats are one of the best lower-body exercises for building your quads, hamstrings and glutes.’
Tip: ‘Think “sit down and drive up” – keep your chest lifted, knees tracking over your toes and push through your heels.’
3. Lunge / Bulgarian split squat
‘I used to say hip thrusts were my go-to glute exercise, but recently I’ve developed a new love for lunges and Bulgarian split squats. I’ve found they build my glutes just as effectively – so if you hate hip thrusts, definitely don’t panic.
‘These single-leg movements are amazing for building strength, balance and lower-body muscle.’
Tip: ‘Take your time with the movement and stay balanced. Lean slightly forward to target the glutes more, and make sure your front foot stays planted.’
4. Deadlift
‘Both conventional and Romanian deadlifts have consistently stayed in my training programme over the years, and honestly, I think they’re a huge reason why my hamstrings stand out so much – especially as a tall girl. I’m 6ft tall, and deadlifts can definitely feel harder when you’ve got longer limbs and leverage to work with, but focusing on proper technique changed everything for me.
‘Deadlifts don’t just build your hamstrings either – they strengthen your glutes, back and core, too.’
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Tip: ‘Keep the bar close to your body, brace your core before every rep and never sacrifice form just to lift heavier.’
5. Hanging knee / leg raises
‘When I was younger, I barely trained abs and used to wonder why I never had visible definition, even when I leaned down. Then I realised abs are muscles too – they need to be trained and built like everything else.
‘Hanging knee and leg raises are now staples in my routine, and I love that they also improve grip strength.’
Tip: ‘Avoid swinging your body – move slowly and focus on lifting through your core rather than using momentum.’
Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength – while also improving your power, posture, coordination and balance – with WH COLLECTIVE coach Izy George’s 4-week core challenge. Download the Women’s Health UK app to access the full training plan today.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.