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You guys know I had to do that Pre walking down the aisle pump up 💪🏼😂 From an ex bikini competitor the pre show pump up is ingrained in me 🤣🤣 Also who can spot that last minute 5cm that was added at the back of the dress? 🫢 #wedding #shoulderpump #pumpup
10.6M
320K
1.51K
10mo ago
hayleymadiganfitness
You guys know I had to do that Pre walking down the aisle pump up 💪🏼😂 From an ex bikini competitor the pre show pump up is ingrained in me 🤣🤣 Also who can spot that last minute 5cm that was added at the back of the dress? 🫢 #wedding #shoulderpump #pumpup
Biceps and Triceps 💪🏼 Dumbbell Only Workout 🔥 1) Close Grip Curls x 8-12 reps 2) Reverse Hammer Curls x 6-8 reps per arm 3) Hammer into Eccentric Curl x 8-10 reps 4) Overhead Tricep Extensions x 12-15 reps 5) Tricep Kickbacks x 10-12 reps 6) Outward Curls x 8-10 reps 7) Diagonal Tricep Press x 8-12 reps 8) Floor Skull Crushers x 12-15 reps Complete 2 sets of each exercise with at least 90-120 seconds Rest in between sets 💪🏼 I would typically use between 6-10kg (13-22lbs) dumbbells for these exercises - If you’re not sure on what weights to use my advice is to trial a weight you know you can lift for a few reps and then increase this if you can! Outfit: @oneractive (‘HAYLEY’) Soft Motion Straight Leg Pants & High Neck Bra in Dark Khaki 💚 Trainers: @rad_global One V2’s in Green Gum 🤍 Fuelled by: @appliednutrition (‘HAYLEY20’) 💙 #tricepworkout #biceps #triceps #upperbodyworkout #bicepworkout
3.49M
83.3K
455
6mo ago
hayleymadiganfitness
Biceps and Triceps 💪🏼 Dumbbell Only Workout 🔥 1) Close Grip Curls x 8-12 reps 2) Reverse Hammer Curls x 6-8 reps per arm 3) Hammer into Eccentric Curl x 8-10 reps 4) Overhead Tricep Extensions x 12-15 reps 5) Tricep Kickbacks x 10-12 reps 6) Outward Curls x 8-10 reps 7) Diagonal Tricep Press x 8-12 reps 8) Floor Skull Crushers x 12-15 reps Complete 2 sets of each exercise with at least 90-120 seconds Rest in between sets 💪🏼 I would typically use between 6-10kg (13-22lbs) dumbbells for these exercises - If you’re not sure on what weights to use my advice is to trial a weight you know you can lift for a few reps and then increase this if you can! Outfit: @oneractive (‘HAYLEY’) Soft Motion Straight Leg Pants & High Neck Bra in Dark Khaki 💚 Trainers: @rad_global One V2’s in Green Gum 🤍 Fuelled by: @appliednutrition (‘HAYLEY20’) 💙 #tricepworkout #biceps #triceps #upperbodyworkout #bicepworkout
Let’s hope he wakes up for the ceremony 😂 We’ve made it to Italy 🥹💒 T-Minus 3 days until we say I do 👰🏻‍♀️🤵🏻‍♂️ #relationshipmeme #gettingmarried #italy
3.34M
119K
1.26K
10mo ago
hayleymadiganfitness
Let’s hope he wakes up for the ceremony 😂 We’ve made it to Italy 🥹💒 T-Minus 3 days until we say I do 👰🏻‍♀️🤵🏻‍♂️ #relationshipmeme #gettingmarried #italy
Beginner Upper Body Dumbbell Only Workout 💪🏼 1)Hammer to Bicep Curl - Aim for 8 reps 2)Bent Arm Lateral Raises - Aim for 10-12 reps 3)Frontal Raises - Aim for 10-12 reps 4)Bent Over Tricep Kickbacks - Aim for 10-12 reps 5)Bent Over Row Neutral Grip - Aim for 8-12 reps 6)Standing Shoulder Press - Aim for 6-10 reps Aim for 2-4 sets of each exercise depending on time and experience - Rest for at least 90 seconds in between sets. If you’re unsure on what weights to use my advice is trial and error! Pick up a weight that you know you can do the allocated reps for, complete one set, and if it’s too easy go up in weight - it’s as easy as that! It’s also important to use different weights for the different exercises - for example your back will be stronger than your triceps - so allocate for this! 🫶🏻 Outfit: @oneractive “HAYLEY” More Beginner, Intermediate and Advanced Workouts available on my App @growgirlapp ❤️💪🏼 #upperbodyworkout #biceps #shoulders #upperbody #beginnerworkout
3M
59.1K
314
7mo ago
hayleymadiganfitness
Beginner Upper Body Dumbbell Only Workout 💪🏼 1)Hammer to Bicep Curl - Aim for 8 reps 2)Bent Arm Lateral Raises - Aim for 10-12 reps 3)Frontal Raises - Aim for 10-12 reps 4)Bent Over Tricep Kickbacks - Aim for 10-12 reps 5)Bent Over Row Neutral Grip - Aim for 8-12 reps 6)Standing Shoulder Press - Aim for 6-10 reps Aim for 2-4 sets of each exercise depending on time and experience - Rest for at least 90 seconds in between sets. If you’re unsure on what weights to use my advice is trial and error! Pick up a weight that you know you can do the allocated reps for, complete one set, and if it’s too easy go up in weight - it’s as easy as that! It’s also important to use different weights for the different exercises - for example your back will be stronger than your triceps - so allocate for this! 🫶🏻 Outfit: @oneractive “HAYLEY” More Beginner, Intermediate and Advanced Workouts available on my App @growgirlapp ❤️💪🏼 #upperbodyworkout #biceps #shoulders #upperbody #beginnerworkout
Shoulder Workout 🔥 Dumbbell Only 💪🏼 1)Around the worlds x 6-8 reps 2-3 sets 2)Underhand Grip Frontal Raises x 10-12 reps 2-3 sets 3)Bent Arm Lateral Raises x 12-15 reps 3-4 sets 4)Rear Delt Reverse Fly’s x 8-12 reps 2-3 sets 5)Bus Drivers x 6-10 reps 2-3 sets 6)Alternating Arnold Press x 6-8 reps per arm 2-3 sets Ensure to take at least 90 seconds Rest in between sets - If you’re in a rush you can superset the above exercises 🥵 My App: @growgirlapp 7 Day Free Trial Available - Link in bio 🩵 Outfit: @oneractive Soft Motion High Neck Bra in Racing Green and Raw Lounge Joggers in Alpine Green 💚 Discount Code: HAYLEY #shoulders #shoulderworkout #upperbody #upperbodyworkout #weighttrainingforwomen
2.11M
54.6K
399
5mo ago
hayleymadiganfitness
Shoulder Workout 🔥 Dumbbell Only 💪🏼 1)Around the worlds x 6-8 reps 2-3 sets 2)Underhand Grip Frontal Raises x 10-12 reps 2-3 sets 3)Bent Arm Lateral Raises x 12-15 reps 3-4 sets 4)Rear Delt Reverse Fly’s x 8-12 reps 2-3 sets 5)Bus Drivers x 6-10 reps 2-3 sets 6)Alternating Arnold Press x 6-8 reps per arm 2-3 sets Ensure to take at least 90 seconds Rest in between sets - If you’re in a rush you can superset the above exercises 🥵 My App: @growgirlapp 7 Day Free Trial Available - Link in bio 🩵 Outfit: @oneractive Soft Motion High Neck Bra in Racing Green and Raw Lounge Joggers in Alpine Green 💚 Discount Code: HAYLEY #shoulders #shoulderworkout #upperbody #upperbodyworkout #weighttrainingforwomen
Shoulders & Biceps 💪🏼 Dumbbell only 🔥 1) Lateral Raise Extensions x 8-10 reps (2-3 sets) 2) Neutral Overhead Press x 6-10 reps (2-4 sets) 3) Hammer Curls x 8-12 reps (2-3 sets) 4) Alternating Frontal Raises x 8 reps per arm (2-3 sets) 5) Close Grip Diagonal Press x 10-15 reps (2-3 sets) 6) Underhand Grip Frontal Raises x 10-12 reps (2-3 sets) 7) Close Grip Bicep Curls x 8-12 reps (2-3 sets) Outfit: @oneractive EnhanceLift Shorts in Charged Coral and Soft Motion Scoop Back Bralette in Soft Black - C0de: HAYLEY to save 🙏🏼 My Workouts: @growgirlapp - 7 day free trial available via our monthly subscription 💜 #upperbody #shoulders #biceps #bicepworkout #shoulderworkout
2M
58.2K
252
6mo ago
hayleymadiganfitness
Shoulders & Biceps 💪🏼 Dumbbell only 🔥 1) Lateral Raise Extensions x 8-10 reps (2-3 sets) 2) Neutral Overhead Press x 6-10 reps (2-4 sets) 3) Hammer Curls x 8-12 reps (2-3 sets) 4) Alternating Frontal Raises x 8 reps per arm (2-3 sets) 5) Close Grip Diagonal Press x 10-15 reps (2-3 sets) 6) Underhand Grip Frontal Raises x 10-12 reps (2-3 sets) 7) Close Grip Bicep Curls x 8-12 reps (2-3 sets) Outfit: @oneractive EnhanceLift Shorts in Charged Coral and Soft Motion Scoop Back Bralette in Soft Black - C0de: HAYLEY to save 🙏🏼 My Workouts: @growgirlapp - 7 day free trial available via our monthly subscription 💜 #upperbody #shoulders #biceps #bicepworkout #shoulderworkout
We did it 🥹 12/05/25 💐 Mr & Mrs Thank you to the wonderful team at @villagiulia.wedding and to our amazing photographers @mamaphotowedding for the most beautiful moments, memories and love 🫶🏻 Dress: @rosa_clara from @anyabridalcoutureuk Earrings and hair pins: Handmade by the incredible @claireaustinengland Veil: @theweddingveilshop Wedding seamstress: @madalainearabbetou #wedding #italy #married
1.71M
68.6K
2.38K
10mo ago
hayleymadiganfitness
We did it 🥹 12/05/25 💐 Mr & Mrs Thank you to the wonderful team at @villagiulia.wedding and to our amazing photographers @mamaphotowedding for the most beautiful moments, memories and love 🫶🏻 Dress: @rosa_clara from @anyabridalcoutureuk Earrings and hair pins: Handmade by the incredible @claireaustinengland Veil: @theweddingveilshop Wedding seamstress: @madalainearabbetou #wedding #italy #married
Biceps & Triceps 💪🏼 More dumbbell only and home/gym workout programmes available on my App @growgirlapp - Now up to 80% off until Sunday! 🩵 Outfit: @oneractive - code: HAYLEY to save 🩷 #weighttrainingforwomen #upperbody #upperbodyworkout #biceps #triceps
1.53M
47K
281
2mo ago
hayleymadiganfitness
Biceps & Triceps 💪🏼 More dumbbell only and home/gym workout programmes available on my App @growgirlapp - Now up to 80% off until Sunday! 🩵 Outfit: @oneractive - code: HAYLEY to save 🩷 #weighttrainingforwomen #upperbody #upperbodyworkout #biceps #triceps
I’m back 💃🏽 Starting off with an Epic Shoulder Workout 💪🏼 Wearing the new @oneractive Velvet Pink launching Tuesday 27th May Ad C0de: HAYLEY to save 💕 A1) Lateral Raise Extensions - Aim for 8,6,5 reps - This means complete 8 reps as your 1st set, then 6 reps for your 2nd set and 5 reps for your 3rd set. Aim to increase the weight with each set. B1) Upper Around the Worlds - Aim for 8,8,6 reps - Don’t go all the way down so you keep the tension on the shoulders. Superset with: B2) Neutral Grip Overhead Press - Aim for 10,8,6 + 8 Pulses on the last set! Aim to increase the weight with each set and for the final set add 8 extra pulses at the end! C1) Underhand Frontal Raises - Aim for 14,12,10 reps - Aim to increase the weight with each set. Superset with: C2) Overhand Frontal Raises - Aim for 12,10,8 reps - Aim to increase the weight with each set. D1) Alternating Arnold Press - Aim for 8,6,5 reps per arm - Aim to increase the weight with each set. E1) Finisher: Bent Over Rear Delt Fly’s - Aim for 10,8,15 reps - On the last set lower the weight and rep out until 15 reps or until failure! Remember to take sufficient about of rest in between sets! Take at least 90-120 seconds Rest! #shoulders #shoulderworkout #strengthtrainingforwomen #dumbbellworkout #upperbodyworkout
1.42M
36.3K
342
10mo ago
hayleymadiganfitness
I’m back 💃🏽 Starting off with an Epic Shoulder Workout 💪🏼 Wearing the new @oneractive Velvet Pink launching Tuesday 27th May Ad C0de: HAYLEY to save 💕 A1) Lateral Raise Extensions - Aim for 8,6,5 reps - This means complete 8 reps as your 1st set, then 6 reps for your 2nd set and 5 reps for your 3rd set. Aim to increase the weight with each set. B1) Upper Around the Worlds - Aim for 8,8,6 reps - Don’t go all the way down so you keep the tension on the shoulders. Superset with: B2) Neutral Grip Overhead Press - Aim for 10,8,6 + 8 Pulses on the last set! Aim to increase the weight with each set and for the final set add 8 extra pulses at the end! C1) Underhand Frontal Raises - Aim for 14,12,10 reps - Aim to increase the weight with each set. Superset with: C2) Overhand Frontal Raises - Aim for 12,10,8 reps - Aim to increase the weight with each set. D1) Alternating Arnold Press - Aim for 8,6,5 reps per arm - Aim to increase the weight with each set. E1) Finisher: Bent Over Rear Delt Fly’s - Aim for 10,8,15 reps - On the last set lower the weight and rep out until 15 reps or until failure! Remember to take sufficient about of rest in between sets! Take at least 90-120 seconds Rest! #shoulders #shoulderworkout #strengthtrainingforwomen #dumbbellworkout #upperbodyworkout
I choose my 30’s over my 20’s any day 💅🏼 And I know my 40’s will be even better 🥹 Ladies getting older is a blessing and one we should be proud of! #womenintheir30s
1.4M
52.5K
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11mo ago
hayleymadiganfitness
I choose my 30’s over my 20’s any day 💅🏼 And I know my 40’s will be even better 🥹 Ladies getting older is a blessing and one we should be proud of! #womenintheir30s
Shoulders & Core Workout 🔥 1) Behind the back Raises x 10-12 reps for 2-3 sets 2) Underhand Frontal Raises x 8-12 reps for 2-3 sets 3) Around the Worlds x 8-10 reps for 2 sets 4) Diagonal Frontal Raises x Single, Single, Double x 6-8 reps for 2 sets 5) Neutral Press x 10-12 reps for 3 sets 6) Lateral Raises x 12-15 reps for 2-3 sets 7) Windmills x 6-8 reps for side for 2 sets 8) Overhead Hold with Knee Raise x 8 reps per leg for 2 sets 9) Weighted Side Bends x 10-12 reps per side for 2 sets Outfit: @oneractive dark khaki straight leg joggers with soft motion high neck bra - code: HAYLEY to save 🫶🏻 #weighttrainingforwomen #shoulders #shoulderworkout #corestrength #coreworkout
1.3M
30K
239
6mo ago
hayleymadiganfitness
Shoulders & Core Workout 🔥 1) Behind the back Raises x 10-12 reps for 2-3 sets 2) Underhand Frontal Raises x 8-12 reps for 2-3 sets 3) Around the Worlds x 8-10 reps for 2 sets 4) Diagonal Frontal Raises x Single, Single, Double x 6-8 reps for 2 sets 5) Neutral Press x 10-12 reps for 3 sets 6) Lateral Raises x 12-15 reps for 2-3 sets 7) Windmills x 6-8 reps for side for 2 sets 8) Overhead Hold with Knee Raise x 8 reps per leg for 2 sets 9) Weighted Side Bends x 10-12 reps per side for 2 sets Outfit: @oneractive dark khaki straight leg joggers with soft motion high neck bra - code: HAYLEY to save 🫶🏻 #weighttrainingforwomen #shoulders #shoulderworkout #corestrength #coreworkout
Shoulders & Biceps 💪🏼🔥 Grab some dumbbells and complete: 1) Lateral Raise Extensions 2) Neutral Grip Overhead Press 3) Hammer Curls 4) Alternating Frontal Raises 5) Close Grip Diagonal Press 6) Underhand Frontal Raises 7) Close Grip Bicep Curls More workouts Available via my App @growgirlapp 🩵 #shoulders #biceps #upperbody #shoulderworkout #bicepworkout
1.15M
33.5K
123
2mo ago
hayleymadiganfitness
Shoulders & Biceps 💪🏼🔥 Grab some dumbbells and complete: 1) Lateral Raise Extensions 2) Neutral Grip Overhead Press 3) Hammer Curls 4) Alternating Frontal Raises 5) Close Grip Diagonal Press 6) Underhand Frontal Raises 7) Close Grip Bicep Curls More workouts Available via my App @growgirlapp 🩵 #shoulders #biceps #upperbody #shoulderworkout #bicepworkout
If you struggle with Lateral Raises try this simple hack 💪🏼 The one thing I regularly see is people using momentum and their hips to raise the dumbbells in a lateral raise. Note: YES there will always be some type of small movement through your body this is NORMAL but what you don’t want to do is jolt your entire body to lift the weights up! Tips: If you’re a beginner and new to weight training then start off light! Don’t think you can lift the 5kg’s up just because your friends can! Beginner gains - you WILL be able to gradually increase your weights quite frequently and even more so than someone who’s advanced and been training for years! So take advantage of this time, be consistent and increase the weights when you feel ready! If you can do more than 10 reps with the weight you’re currently using then it’s time to increase it! Even if you can only do 2-3 reps with the heavier weight - use it and then drop the weight to a lighter one and carry on the set up until 8-12 reps! Let me know if you want more tips like these! 💪🏼🫶🏻 #shoulders #upperbodyworkout #lateralraises #shoulderworkout #weighttrainingforwomen
1.14M
8.68K
101
6mo ago
hayleymadiganfitness
If you struggle with Lateral Raises try this simple hack 💪🏼 The one thing I regularly see is people using momentum and their hips to raise the dumbbells in a lateral raise. Note: YES there will always be some type of small movement through your body this is NORMAL but what you don’t want to do is jolt your entire body to lift the weights up! Tips: If you’re a beginner and new to weight training then start off light! Don’t think you can lift the 5kg’s up just because your friends can! Beginner gains - you WILL be able to gradually increase your weights quite frequently and even more so than someone who’s advanced and been training for years! So take advantage of this time, be consistent and increase the weights when you feel ready! If you can do more than 10 reps with the weight you’re currently using then it’s time to increase it! Even if you can only do 2-3 reps with the heavier weight - use it and then drop the weight to a lighter one and carry on the set up until 8-12 reps! Let me know if you want more tips like these! 💪🏼🫶🏻 #shoulders #upperbodyworkout #lateralraises #shoulderworkout #weighttrainingforwomen
It’s time to engage and strengthen your core properly! 💪🏼 Since lots of you always tell me ‘I can’t feel my Abs with these exercises’ it’s probably because you’re not engaging your core before you start! Remember these cues for all standing ab exercises: 1. Stand up straight and take a deep breath 2. Exhale fully and imagine pulling your ribs down towards your pelvis. 3. Slightly scoop your tailbone until your lower back feels neutral (not overly arched or flattened) 4. Your abs should now feel ‘switched on’ Now try: 1)Overhead Hold with Knee Raise - Aim for 6-8 reps per leg for 2-3 sets (Use a light-moderate Weight) 2)Pass Around the Body - Aim for 6-8 reps per direction for 2-3 sets (Use a light-moderate Weight) 3)Suitcase Carry Hold - Aim to hold this for as long as you can without your from being compromised - then swap arms. Aim for 2-4 sets (Use a heavy Weight) 4)Single Arm Overhead Hold - Aim to hold this for as long as you can without your from being compromised - then swap arms. Aim for 2-4 sets (Use a moderate-heavy Weight) 5)Standing Woodchoppers - Aim for 8-10 reps per side for 2-3 sets (Use a light-moderate Weight) My workouts are available on my app @growgirlapp 💪🏼 #coreworkout #corestrength #abworkout #weighttraining
1.07M
34.5K
236
10mo ago
hayleymadiganfitness
It’s time to engage and strengthen your core properly! 💪🏼 Since lots of you always tell me ‘I can’t feel my Abs with these exercises’ it’s probably because you’re not engaging your core before you start! Remember these cues for all standing ab exercises: 1. Stand up straight and take a deep breath 2. Exhale fully and imagine pulling your ribs down towards your pelvis. 3. Slightly scoop your tailbone until your lower back feels neutral (not overly arched or flattened) 4. Your abs should now feel ‘switched on’ Now try: 1)Overhead Hold with Knee Raise - Aim for 6-8 reps per leg for 2-3 sets (Use a light-moderate Weight) 2)Pass Around the Body - Aim for 6-8 reps per direction for 2-3 sets (Use a light-moderate Weight) 3)Suitcase Carry Hold - Aim to hold this for as long as you can without your from being compromised - then swap arms. Aim for 2-4 sets (Use a heavy Weight) 4)Single Arm Overhead Hold - Aim to hold this for as long as you can without your from being compromised - then swap arms. Aim for 2-4 sets (Use a moderate-heavy Weight) 5)Standing Woodchoppers - Aim for 8-10 reps per side for 2-3 sets (Use a light-moderate Weight) My workouts are available on my app @growgirlapp 💪🏼 #coreworkout #corestrength #abworkout #weighttraining
It’s Core time 🔥 1)Double Dumbbell Halo’s x 5-6 reps per direction 2)Zombie Sit Ups x 6-8 reps 3)Dumbbell Heel Taps x 20-30 reps 4)Side Plank Pull Throughs x 8-10 reps per side 5)Half Kneeling Side to Side Twists x 8-10 reps per side Aim for 2-3 sets of each with 30-45 seconds rest in between sets 💪🏼 Choose a weight that is challenging but not overly heavy to ensure good form! More Core Workouts are available on my App @growgirlapp Sneakers: @rad_global One V2’s in Grape 😮‍💨 Outfit: @oneractive Dark Umber Brown SM Bra & Joggers (C0de: HAYLEY) #corestrength #coreworkout #weighttrainingforwomen #absworkout
1.04M
27.9K
139
5mo ago
hayleymadiganfitness
It’s Core time 🔥 1)Double Dumbbell Halo’s x 5-6 reps per direction 2)Zombie Sit Ups x 6-8 reps 3)Dumbbell Heel Taps x 20-30 reps 4)Side Plank Pull Throughs x 8-10 reps per side 5)Half Kneeling Side to Side Twists x 8-10 reps per side Aim for 2-3 sets of each with 30-45 seconds rest in between sets 💪🏼 Choose a weight that is challenging but not overly heavy to ensure good form! More Core Workouts are available on my App @growgirlapp Sneakers: @rad_global One V2’s in Grape 😮‍💨 Outfit: @oneractive Dark Umber Brown SM Bra & Joggers (C0de: HAYLEY) #corestrength #coreworkout #weighttrainingforwomen #absworkout
It’s BACK Day 💪🏼 1) Cable Pulldowns - Focus on warming your lats up with this movement - You won’t be able to go seriously heavy so focus on a slow and smooth contraction - Aim for 12,10,8,8 (this means 12 reps on the 1st set, 10 reps on the 2nd and 8 reps for the 3rd and 4th set - Aim to increase weight with each set) 2) Rear Delt Cable Fly’s - These are Reverse Fly’s targeting the Rear delts which shape up the back of your shoulders along with the rhomboids and traps - Aim for 12,10,15 - Warm up with 12 reps - try to go slightly heavier for 10 reps then drop down for a higher rep last set of 15 reps. 3) Half Kneeling Cable Single Arm Wide Row - Aim for 8,8,12 reps per arm - Use the 1st set to get used to the movement, then increase the weight for the 2nd set and then aim for a higher volume 3rd set. 4) Cable Crossover Single Arm Pulldowns - This exercise is a great one to focus on a deep stretch through the Lats preferred movement pattern - Aim for 10,8,6,6 per arm - Gradually increasing the weight to hit a heavy 6 rep set twice. 5) Half Kneeling Face Pulls - Another great exercise to encompass the rear delts too - Aim for 8,8,15 - Focusing on a lighter higher volume set to finish off with. 6) Pull Ups - If you can’t do these, use a band or the assisted machine - you won’t get better at these if you don’t try! Aim for as many reps as possible for 2-4 sets Outfit: @oneractive Arctic Blue (use HAYLEY to save) Trainers: @rad_global Neon Pink V2’s 🔥 #backday #backworkout #strengthtraining #liftweights #upperbody
1.01M
24.2K
165
7mo ago
hayleymadiganfitness
It’s BACK Day 💪🏼 1) Cable Pulldowns - Focus on warming your lats up with this movement - You won’t be able to go seriously heavy so focus on a slow and smooth contraction - Aim for 12,10,8,8 (this means 12 reps on the 1st set, 10 reps on the 2nd and 8 reps for the 3rd and 4th set - Aim to increase weight with each set) 2) Rear Delt Cable Fly’s - These are Reverse Fly’s targeting the Rear delts which shape up the back of your shoulders along with the rhomboids and traps - Aim for 12,10,15 - Warm up with 12 reps - try to go slightly heavier for 10 reps then drop down for a higher rep last set of 15 reps. 3) Half Kneeling Cable Single Arm Wide Row - Aim for 8,8,12 reps per arm - Use the 1st set to get used to the movement, then increase the weight for the 2nd set and then aim for a higher volume 3rd set. 4) Cable Crossover Single Arm Pulldowns - This exercise is a great one to focus on a deep stretch through the Lats preferred movement pattern - Aim for 10,8,6,6 per arm - Gradually increasing the weight to hit a heavy 6 rep set twice. 5) Half Kneeling Face Pulls - Another great exercise to encompass the rear delts too - Aim for 8,8,15 - Focusing on a lighter higher volume set to finish off with. 6) Pull Ups - If you can’t do these, use a band or the assisted machine - you won’t get better at these if you don’t try! Aim for as many reps as possible for 2-4 sets Outfit: @oneractive Arctic Blue (use HAYLEY to save) Trainers: @rad_global Neon Pink V2’s 🔥 #backday #backworkout #strengthtraining #liftweights #upperbody
Back and Core Dumbbell Workout 💪🏼 Outfit: Launching today 😍 @oneractive Burnt Maroon EnhanceLift Leggings and Halter Bra 🔥 C0de: HAYLEY to save 🫶🏻 Trainers: @rad_global One V2’s in Grape 😮‍💨 1) Behind the Back Raises x 8-12 reps for 2 sets - I would typically use ~6-7kg dumbbells (13-15lbs) 2) Dynamic Plank x 5-6 reps per side for 2-3 sets - I would typically use ~6-8kg dumbbells (13-17.5lbs) 3) Bent Over Wide Row x 12-15 reps for 2-3 sets - Because this is a higher rep set I would go slightly lighter and use ~8-10kg dumbbells (17.5-22lbs) 4) Bent Over Reverse Fly’s x 8-12 reps for 2-3 sets - I would typically use ~8-10kg dumbbells (17.5-22lbs) 5) Renegade Row x 6-8 reps per arm for 2 sets - I would typically use ~10-14kg dumbbells (22-31lbs) 6) Bent Over Narrow Row x 8-10 reps for 2-4 sets - I would typically use ~15-20kg dumbbells (33-44lbs) 7) Zombie Sit Ups x 6-10 reps for 2-3 sets - I would typically use ~5-7kg dumbbells (11-15lbs) Rest 60-120 seconds in between sets before moving onto the next exercise - You can superset these exercises if you’re short on time! 👊🏼 #backday #backworkout #corestrength #coreworkout #weighttrainingforwomen
982K
18.4K
126
6mo ago
hayleymadiganfitness
Back and Core Dumbbell Workout 💪🏼 Outfit: Launching today 😍 @oneractive Burnt Maroon EnhanceLift Leggings and Halter Bra 🔥 C0de: HAYLEY to save 🫶🏻 Trainers: @rad_global One V2’s in Grape 😮‍💨 1) Behind the Back Raises x 8-12 reps for 2 sets - I would typically use ~6-7kg dumbbells (13-15lbs) 2) Dynamic Plank x 5-6 reps per side for 2-3 sets - I would typically use ~6-8kg dumbbells (13-17.5lbs) 3) Bent Over Wide Row x 12-15 reps for 2-3 sets - Because this is a higher rep set I would go slightly lighter and use ~8-10kg dumbbells (17.5-22lbs) 4) Bent Over Reverse Fly’s x 8-12 reps for 2-3 sets - I would typically use ~8-10kg dumbbells (17.5-22lbs) 5) Renegade Row x 6-8 reps per arm for 2 sets - I would typically use ~10-14kg dumbbells (22-31lbs) 6) Bent Over Narrow Row x 8-10 reps for 2-4 sets - I would typically use ~15-20kg dumbbells (33-44lbs) 7) Zombie Sit Ups x 6-10 reps for 2-3 sets - I would typically use ~5-7kg dumbbells (11-15lbs) Rest 60-120 seconds in between sets before moving onto the next exercise - You can superset these exercises if you’re short on time! 👊🏼 #backday #backworkout #corestrength #coreworkout #weighttrainingforwomen
Want to improve your Lateral Raises and have more capped Shoulders?… Then start doing them 1st in your workout! I started seeing the most changes in my shoulders aesthetically as well as strength increases when I prioritised Lateral Raises and did them 1st in my Shoulder/Push Day! Try a couple light warm up sets (10-15 reps) and then a few feeler reps of a heavier weight (2-3 reps) then go into 2-3 x working sets of your heaviest weight for 4-6 reps 💪🏼 My new programme Strong on the @growgirlapp starts very soon! It’s time to prioritise 💪🏼 Let’s get Strong Together 💪🏼 #shoulders #shoulderworkout #upperbody #lateralraises
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12mo ago
hayleymadiganfitness
Want to improve your Lateral Raises and have more capped Shoulders?… Then start doing them 1st in your workout! I started seeing the most changes in my shoulders aesthetically as well as strength increases when I prioritised Lateral Raises and did them 1st in my Shoulder/Push Day! Try a couple light warm up sets (10-15 reps) and then a few feeler reps of a heavier weight (2-3 reps) then go into 2-3 x working sets of your heaviest weight for 4-6 reps 💪🏼 My new programme Strong on the @growgirlapp starts very soon! It’s time to prioritise 💪🏼 Let’s get Strong Together 💪🏼 #shoulders #shoulderworkout #upperbody #lateralraises
Reasons to train back > look cute in backless tops ✍️ And for functional strength of course 💅🏼 #backday #backworkout #strengthtrainingforwomen #weighttrainingforwomen
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7mo ago
hayleymadiganfitness
Reasons to train back > look cute in backless tops ✍️ And for functional strength of course 💅🏼 #backday #backworkout #strengthtrainingforwomen #weighttrainingforwomen
Core Workout 🔥 Let’s go 😮‍💨 1) Around the body Ball Pass x 8 per directions 2 sets 2) Half Kneeling Ball Slams x 8 per side 2 sets 3) Kneeling Ball Windmills x 6-8 per side 2 sets 4) Side Plank Ball Dips x 15-20 per side 2-3 sets 5) Standing Ball Slams x 12-15 reps 2-3 sets Join my workout app with 1000’s of workouts for both Home and Gym programmes! Now up to 80% off for this Black Friday sale (ends 30th Nov!) 🥳 @growgirlapp Outfit: @oneractive - Code: HAYLEY to save extra discount on the sale 💚 Sneakers: @rad_global V2’s in Black Gum 🖤 I’m using a 5kg (11lbs) ball in this video 🤍 #coreworkout #corestrength #abs #weighttrainingforwomen #strengthtrainingforwomen
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4mo ago
hayleymadiganfitness
Core Workout 🔥 Let’s go 😮‍💨 1) Around the body Ball Pass x 8 per directions 2 sets 2) Half Kneeling Ball Slams x 8 per side 2 sets 3) Kneeling Ball Windmills x 6-8 per side 2 sets 4) Side Plank Ball Dips x 15-20 per side 2-3 sets 5) Standing Ball Slams x 12-15 reps 2-3 sets Join my workout app with 1000’s of workouts for both Home and Gym programmes! Now up to 80% off for this Black Friday sale (ends 30th Nov!) 🥳 @growgirlapp Outfit: @oneractive - Code: HAYLEY to save extra discount on the sale 💚 Sneakers: @rad_global V2’s in Black Gum 🖤 I’m using a 5kg (11lbs) ball in this video 🤍 #coreworkout #corestrength #abs #weighttrainingforwomen #strengthtrainingforwomen

Hayley Madigan (@hayleymadiganfitness) Instagram Stats & Analytics

Hayley Madigan (@hayleymadiganfitness) has 1.07M Instagram followers with a 2.86% engagement rate over the past 12 months. Across 175 posts, Hayley Madigan received 2.49M total likes and 80.4M impressions, averaging 14.2K likes per post. This page tracks Hayley Madigan's performance metrics, top content, and engagement trends — updated daily.

Hayley Madigan (@hayleymadiganfitness) Instagram Analytics FAQ

How many Instagram followers does Hayley Madigan have?+
Hayley Madigan (@hayleymadiganfitness) has 1.07M Instagram followers as of April 2026.
What is Hayley Madigan's Instagram engagement rate?+
Hayley Madigan's Instagram engagement rate is 2.86% over the last 12 months, based on 175 posts.
How many likes does Hayley Madigan get on Instagram?+
Hayley Madigan received 2.49M total likes across 175 posts in the last 12 months, averaging 14.2K likes per post.
How many Instagram impressions does Hayley Madigan get?+
Hayley Madigan's Instagram content generated 80.4M total impressions over the last 12 months.