Fitness Fans: Try These 5 No-Mercy Workout Moves With Shiona Turini

Be safe and god bless.


Shiona Turini, fashion editor, Formation stylist and Oh Boy alumni is on a get-fit mission. She chronicled her journey and is sharing it with us because squatting is a sisterhood that should not be attempted alone. Read about her first week here.


That was the first thing I told Stephen Cheuk, my no mercy, no bullshit trainer at S10 Training, during our first consultation.

Stephen stared at me blankly after I announced this — you may remember that we have a love/hate thing.

Then we got down to it.

Then I died.

JK. But it felt like I died. Weighted lunges, weighted squats, pull ups, stomach crunches while hanging from a bar, THE PROWLER (you’ll see) — 
I was doing moves I never thought I could. Moves that I thought were reserved for men. 
They made me feel powerful and strong and more importantly, kept my butt intact.

And if you’re wondering, What moves? Stephen broke them down and answered questions so that you can join along and blame me for the pain.

A disclaimer from Stephen before you begin: “Unless you have experience with strength and conditioning training, seek professional help for at least one training session regarding the below to make sure your form is perfect and that you are engaging the right muscles. Start as basic as possible, weight-wise, and try 5 sets of 12 reps. When you have mastered the form, add small progressions.”

1. Sumo Dead Lift 


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Why do I care? This is a compound exercise that mainly targets the adductor muscles (inner thighs) and the glutes (butt muscles), so basically, Shiona’s dream exercise.

What do I do? To perform a Sumo Dead Lift, you should have a wide stance with your feet slightly turned out (about a 30 degree angle). Grip the bar with your hands shoulder-width apart. As you lower down, shift your hips backward while keeping your chest and body upright. Your knees should track out wide, directly over your ankles.

Your spine should be in a neutral curve for this exercise and if it isn’t, stop immediately.

Also important: this exercise is extremely weight-baring, so unless you have experience in the gym, seek a professional guide to make sure your form is 100% correct.

How can I do this at home? Same movement, no weights.

2. Barbell Lunge Walks


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Why do I care? This is also a very compound exercise and targets the core, abdominals, glutes, hamstrings and quads.

What do I do? Start with both legs together. Make sure your abdominals are braced and glutes engaged, then lift one leg up and step forward while making sure your back is upright and supported. As you step, lower your body until your back knee almost touches the ground. Your weight should be distributed evenly between both legs as you drop down, but as you come up, distribute most of the weight onto the front leg and use the glute muscle on that leg to drive up. As you lift the back leg up, step into the lunge again and then repeat.

With this kind of movement, alignment and proper muscle engagement is key, so make sure your knees don’t track out as you step. Make sure your abdominals are braced so that your back/posture doesn’t collapse and be steady and controlled with the movements.

How can I do this at home? Perform the lunge walk with no weight. If that’s too hard to begin with, start with stationary lunges.

3. The Prowler, AKA the Sled Push


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Why do I care? This exercise is a staple at S10. It has a super low learning curve so almost anybody can do it and get really good returns. It’s great for fat loss and conditioning. It works your legs, glutes, core and gets your heart rate going.

What do I do? Hold the bar with your arms locked out while keeping you chest up. Simulate the sprinting motion with the strong strides, pushing off with the balls of your feet and a strong drive. Avoid having bad posture during this exercise and make sure you breathe.

How can I do this at home? Sprint in one spot with high knees for 30 seconds as fast as you can. Fast mountain climbers are similar, too.

4. Battle Ropes


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Why do I care? This exercise is another conditioning drill that’s great for fat loss and strengthening arms, shoulders, the core and abdominals.

What do I do? Set your feet about shoulder-width or wider to give yourself a good base of support. Next, either bend your knees slightly or bend your torso (around a 20-30 degree angle), making sure you have good posture with your spine in neutral and that your abdominals and core are engaged. Then, simulate a beating the drum motion with either just your forearms or your entire arms; you want to make sure you have a good rhythm with your arm motion so that you make consistent waves that go all the way to the end of the rope.

Avoid swaying your body too much, slamming the rope down and not making waves and having too much head motion.

How can I do this at home? Try shadow boxing for 30 seconds, punching as hard and fast as you can.

5. Hanging Knee Raises


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Why do I care? This exercise works your core, lower abdominals and upper abdominals.

What do I do? Place your elbows in the straps and grip the outsides of the straps. Make sure your elbows are aligned with your shoulders and that you are essentially doing a plank, but hanging. Without swinging your body, raise your knees and aim to get them to your elbows. Then lower your knees slowly and and with control so that your body doesn’t swing.

Avoid rushing through this exercise and letting your body. No dropping your knees as you raise them. Also watch that your elbows are in the right place: they should be aligned with your shoulders, not up by your ears. Finally, make sure that you engage your abdominals and core muscles — you don’t want to pull from your hip flexors alone.

How can I simulate this at home? V-sit ups.

And now, nosey-ass Amelia here. Tell me, Stephen the Machi-phen, about Shiona’s progress so that I know what I’m up against.

Shiona started with 5 sets of 12 reps as part of a four week-training cycle. She had weak lower abs and a very weak core in the beginning. Her sets, reps and weights increased in small progressions each week because I wanted her to develop better movement patterns and put on more lean muscle.

With the Sumo Deadlifts, she went from using her body weight to deadlifting 75lbs for 5 sets of 12 reps. With the lunges, she progressed from using her body weight to holding 20lb-dumbbells to having 65lbs of weight on her back for 5 sets of 12 reps.

With the Prowler move, she went from pushing the 90lb-Prowler alone to adding 140lbs on top, so that’s a total of 230lbs.

For the abdominals exercises, she went from not being able to hold a plank for more than 30 seconds without back and hip pain, not being able to do a laying leg raise, to performing 5 sets of 12 reps of the hanging knee raises totally pain-free.


You can do this, too. Tell us in the comments about your own fitness journey and then rate on a scale (the only kind you should care about!) from 1 to 10 exactly how annoyed the term “fitness journey” just made you.

Photographed by Krista Anna Lewis.


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  • !! I am so excited to see weight training on here! Go Shiona!

    So I was a competitive figure skater, then short track speed skater in a past life until I completely fuuuucked up my shoulder at a race. Doctors didn’t know what it was, all my physiotherapist could see was a set of weak and loose shoulders, so my “fitness journey” is a weird decline from elite athletics to the most minimal of minimal routines.

    I used to go real hard in the weight room and loved it, but since the accident I’ve had many failed attempts to return. I accidentally go too hard and strain something or dislocate a shoulder and I’m back to square one. This past winter I gave up on the weight room for now and started focusing on my yoga practice more.

    So, I sporadically do yoga right now in an attempt to acclimate my upper body to bearing weight: I just regained my ability to do a pain-free chaturanga a couple weeks ago, which was really exciting. I’m going back to school this fall, and can’t wait to maybe (fingers crossed) return to weightlifting and (LOFTY goal) join a team.

    • Also “fitness journey” 11/10 annoyance

    • Amelia Diamond

      I broke my shoulder two years ago and after physical therapy I think yoga helped build some strength back around it in a doable way before full on working out did. also 11/10 for me too but like, it’s also a thing.

      • petition to rename it “health adventure” or “strength expedition” (thanks,!)

        also that’s so reassuring to hear! are you feeling 100% about your shoulder yet or does it still give you trouble?

  • freudianslippers

    YES! This is so awesome.
    I just posted on facebook about my fitness journey and how I used to be a scared sad little monster in gym class when I was a kid and hide and pretend to be sick. My lack of athleticism was an integral part of who I was! But then I was SO depressed and nothing was working so I started seeing a trainer and at first I was like “whatevs” but then it was awesome, and my partner is super into fitness and helped to motivate me. And this week I did my first ever deadlifts and barbell squats!

    • Amelia Diamond

      that’s so awesome!! there is definitely a childhood hangover of “i was not athletic so i can’t do this” and it’s like, you’re a different person now! and you still don’t have to catch a ball so just try!!

    • Jolie

      That’s really cool! I was the exact same way when I was younger…the fact that I was lazily unathletic was such a part of my identity that when I started casually talking about running and going to the gym a few years ago, my friends from high school didn’t even believe me. High school me would probably roll over in her grave if she knew I liked YOGA now!

  • Vickee

    Fitness & losing weight has always been a struggle for me. Either I do it in a very unhealthy way, or don’t do it at all. I was training with a personal trainer from November 2015-April 2016 twice a week, and was at the gym by myself every other day, (so basically the gym was my life). Although I got stronger, I still felt like I wasn’t achieving the results I wanted. I really think the reason why my “fitness journey,” has been so annoying is because I’d use to look at other people constantly and compare why their bodies are changing and mines wasn’t & I was doing everything right! I think before you start trying to change yourself physically, something mentally and emotionally has to click first…and I haven’t learned to accept my body for what it is yet, hence why instead of going to the gym because I love my body, I go because I hate it. But I’m working on that!!

    • Amelia Diamond

      One day at a time!

  • Jolie

    Omg, so much yes. Shiona, you look so good in all your workout outfits (workoutfits?) that it actually makes me want to wear the cute ones I bought 20 pounds ago.

    My fitness journey has been kinda…depressing. For me, at least. I gained about 30 pounds after graduating high school and moving to my own apartment, and I couldn’t get those pounds off for a few years. Then, I started dating guys with really nice bodies and felt so insecure about my own (not because of anything they said, for the record) that I just randomly started losing weight. I think it was a side effect of my lifestyle. I was finally happy! I was dating attractive guys, making good money (for me) — which enabled me to shop a lot more, I started going out with friends all the time, etc.

    I started going to a gym after I’d lost about 10 pounds. My bff was my gym buddy (and she was intense AF), so I lost ten more. Then I went through a crazy breakup and lost even more weight just by becoming a little reckless and sad and stressed. I went to the gym a lot to distract myself and put my “revenge body” plans in motion.

    …Aaaaand then I met my current boyfriend. And within a year of knowing him, all 30 of my lost pounds came right back. I mean, it happened because we love to eat together like we’re medieval kings or something. He hates the gym, I spent more time with him than doing exercise, I became unemployed and broke and miserable and therefore gained more weight. Now I’m struggling all over again to lose those damn 30 pounds.


  • Kelly

    I’m just starting to make fitness a regular part of my weekly schedule. I’ve found that finding classes that you have to schedule in is the only way for me to get there. I can’t motivate myself to go to the gym and do a solo workout, it’s too easy for me to make excuses.
    I like being pushed by an instructor and obviously they are way more knowledgeable than I am about the body so it makes me work differently than if were to do it myself.
    It also helps that my BFF is very into fitness as well, so we are making a conscious effort to be active when we catch up which definitely helps!
    I’m finding that making it a routine really helps keeping it consistent.

  • Lucy Korn

    Love seeing some Lucas Hugh activewear on my favourite website! Especially being worn Shiona <3

  • A. Carnevale

    I don’t think my gym has that kind of equipment.