{"id":655264,"date":"2026-05-20T22:26:15","date_gmt":"2026-05-20T22:26:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/655264\/"},"modified":"2026-05-20T22:26:15","modified_gmt":"2026-05-20T22:26:15","slug":"the-basics-work-diamond-from-gladiators-shares-the-5-exercises-she-relies-on-for-life-long-strength","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/655264\/","title":{"rendered":"\u2018The basics work\u2019: Diamond from Gladiators shares the 5 exercises she relies on for life-long strength"},"content":{"rendered":"

Ever wondered what Diamond (real name: Livi Sheldon) does when she\u2019s not duelling fitness fanatics on primetime TV? Well, unsurprisingly, you\u2019ll probably find her in a gym, training (or with her puppy Xena<\/a>). But she doesn\u2019t just train to duel. No, Livi also trains to future-proof her body \u2013 something that’s helped her recover from injury in recent months.<\/p>\n

\u2018After rupturing my ACL<\/a> and MCL last year, one of my biggest goals was to build my squat<\/a> back up to 100kg \u2013 and I achieved that just months after surgery. I truly believe I wouldn\u2019t have been able to recover and rebuild the way I did if I hadn\u2019t trained consistently before my injury,\u2019 she tells WH. \u2018The exercises that I never skip during a week of training are all movements that build strength, shape and functionality \u2013 over the years, I\u2019ve realised the best results come from sticking to the basics and getting really good at them.\u2019 <\/p>\n

While Livi used to train purely for bodybuilding she says that it wasn\u2019t until she entered a CrossFit<\/a> gym that she realised she \u2018was strong, but not functionally fit\u2019 and that she \u2018lacked mobility<\/a>\u2019. That\u2019s why, alongside her role as much-loved gladiator Diamond, she created LIVFIT<\/a>, a training platform and fitness community to help other women become strong, mobile and functionally fit. <\/p>\n

Below, Livi takes us through the five functional movements that she never skips, plus her top tips on how to nail your technique.<\/p>\n

5 functional moves Diamond never skips1. Pressing movements \"Image<\/p>\n

\u2018Whether it\u2019s a shoulder press or a bench press<\/a>, 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 \u201ctoo bulky\u201d \u2013 but trust me, you won\u2019t. Pressing exercises help build strength and definition in your arms, shoulders and chest, creating a strong, lean physique.\u2019<\/p>\n

Tip: \u2018Keep your core tight and avoid flaring your elbows too wide. Focus on controlled reps rather than rushing through the movement \u2013 tempo is key.\u2019<\/p>\n

2. Squat \"Image<\/p>\n

\u2018When performed correctly and progressively overloaded<\/a> over time, squats are one of the best lower-body exercises for building your quads, hamstrings<\/a> and glutes.\u2019<\/p>\n

Tip: \u2018Think \u201csit down and drive up\u201d \u2013 keep your chest lifted, knees tracking over your toes and push through your heels.\u2019<\/p>\n

3. Lunge \/ Bulgarian split squat\"Image<\/p>\n

\u2018I used to say hip thrusts<\/a> were my go-to glute exercise, but recently I\u2019ve developed a new love for lunges<\/a> and Bulgarian split squats<\/a>. I\u2019ve found they build my glutes just as effectively \u2013 so if you hate hip thrusts, definitely don\u2019t panic.<\/p>\n

\u2018These single-leg movements are amazing for building strength, balance<\/a> and lower-body muscle.\u2019<\/p>\n

Tip: \u2018Take your time with the movement and stay balanced. Lean slightly forward to target the glutes more, and make sure your front foot stays planted.\u2019<\/p>\n

4. Deadlift\"Image<\/p>\n

\u2018Both conventional and Romanian deadlifts<\/a> have consistently stayed in my training programme over the years, and honestly, I think they\u2019re a huge reason why my hamstrings stand out so much \u2013 especially as a tall girl. I\u2019m 6ft tall, and deadlifts can definitely feel harder when you\u2019ve got longer limbs and leverage to work with, but focusing on proper technique changed everything for me.<\/p>\n

\u2018Deadlifts don\u2019t just build your hamstrings either \u2013 they strengthen your glutes, back and core, too.\u2019<\/p>\n

Related Story<\/p>\n

Tip: \u2018Keep the bar close to your body, brace your core before every rep and never sacrifice form just to lift heavier.\u2019<\/p>\n

5. Hanging knee \/ leg raises\"Image<\/p>\n

\u2018When 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 \u2013 they need to be trained and built like everything else.<\/p>\n

\u2018Hanging knee and leg raises<\/a> are now staples in my routine, and I love that they also improve grip strength<\/a>.\u2019<\/p>\n

Tip: \u2018Avoid swinging your body \u2013 move slowly and focus on lifting through your core rather than using momentum.\u2019<\/p>\n

Having a strong core is about far more than sporting a six-pack. Build functional mid-section strength \u2013 while also improving your power, posture, coordination and balance \u2013 with WH COLLECTIVE coach Izy George\u2019s 4-week core challenge. Download the Women\u2019s Health UK app to access the full training plan today.<\/p>\n

Get the app<\/a><\/p>\n

\"izy<\/a>Related Stories\"Headshot<\/p>\n

Hannah Bradfield is a Senior Health and Fitness Writer for Women\u2019s 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. \u00a0She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner\u2019s 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. \u00a0A 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\u2019s always looking for fun new runs and races to do and brunch spots to try.<\/p>\n