Liv Sheldon, better known as Diamond from Gladiators, shares her top five exercises for building strength and functionality. She emphasizes the importance of sticking to the basics and getting really good at them, which has helped her recover from injury and achieve her fitness goals. She used to train purely for bodybuilding but realized she lacked functional fitness and mobility. This led her to create LIVFIT, a training platform and fitness community to help other women become strong, mobile, and functionally fit.
1. Pressing Movements
"Pressing movements are a staple in my training," says Liv. "Whether it’s a shoulder press or a bench press, these 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
"Squats are one of the best lower-body exercises for building your quads, hamstrings, and glutes," says Liv. "When performed correctly and progressively overloaded over time, they are incredibly effective."
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
"Lunges and Bulgarian split squats are amazing for building strength, balance, and lower-body muscle," says Liv. "I’ve found they build my glutes just as effectively as hip thrusts."
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
"Deadlifts have consistently stayed in my training program over the years," says Liv. "They’re a huge reason why my hamstrings stand out so much, especially as a tall girl."
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
"Abs are muscles too," says Liv. "Hanging knee and leg raises are staples in my routine, and they also improve grip strength."
Tip: "Avoid swinging your body – move slowly and focus on lifting through your core rather than using momentum."
Liv emphasizes the importance of a strong core for more than just visible abs. She encourages readers to build functional mid-section strength with WH COLLECTIVE coach Izy George’s 4-week core challenge. The Women’s Health UK app provides access to the full training plan.
In my opinion, Liv’s approach to fitness is refreshing. She focuses on the fundamentals and emphasizes the importance of proper technique, which is often overlooked in favor of chasing the latest trends. Her dedication to functional fitness and her commitment to helping others achieve their goals make her a true inspiration in the fitness world.
