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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
3.59M
84.9K
469
9mo 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
One year ago today I was pumping up for the biggest catwalk and most important one of my life 😂💪🏼💅🏼 To my brides to be… I highly recommend a pre walk pump up 😏 #wedding #bride #pump
3.52M
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2mo ago
hayleymadiganfitness
One year ago today I was pumping up for the biggest catwalk and most important one of my life 😂💪🏼💅🏼 To my brides to be… I highly recommend a pre walk pump up 😏 #wedding #bride #pump
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
3.02M
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10mo 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
My first red carpet 🥹 and proof muscles go with every outfit 💅🏼 Just your everyday gym girl sharing the carpet with the UK’s finest Olympians! What is life?! 😭💛 @teamgb @paralympicsgb_official Dress is: @clubllondon Make up: @maevemcelholm Hair: @looksublimeblowdries #redcarpet #teamgb #olympics
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1mo ago
hayleymadiganfitness
My first red carpet 🥹 and proof muscles go with every outfit 💅🏼 Just your everyday gym girl sharing the carpet with the UK’s finest Olympians! What is life?! 😭💛 @teamgb @paralympicsgb_official Dress is: @clubllondon Make up: @maevemcelholm Hair: @looksublimeblowdries #redcarpet #teamgb #olympics
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
2.13M
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8mo 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
2.01M
58.1K
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9mo 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
I’ll stick to what I know thanks ✌🏼 And that’s lifting as heavy as I possibly can 💪🏼👊🏼 Get EVER get put off by ANYONE who tells you lifting makes you masculine!! Strong women aren’t “too much.” Muscles aren’t masculine. And strength isn’t defined by gender! Lifting weights strengthens your body, your mind, your confidence and your health… and I’ll choose that every single time 👊🏼 Oh and this is your sign to do your farmers walks! 💪🏼 HEAVY! #liftheavy #liftweights #backday #strengthtrainingforwomen
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1mo ago
hayleymadiganfitness
I’ll stick to what I know thanks ✌🏼 And that’s lifting as heavy as I possibly can 💪🏼👊🏼 Get EVER get put off by ANYONE who tells you lifting makes you masculine!! Strong women aren’t “too much.” Muscles aren’t masculine. And strength isn’t defined by gender! Lifting weights strengthens your body, your mind, your confidence and your health… and I’ll choose that every single time 👊🏼 Oh and this is your sign to do your farmers walks! 💪🏼 HEAVY! #liftheavy #liftweights #backday #strengthtrainingforwomen
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
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6mo 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
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
1.30M
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10mo 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
22 years of lifting and I’ve never felt more feminine… I was told muscle would make me look masculine. I was told lifting weights would ruin my figure. I was told men don’t like muscular women. Good thing I wasn’t building my body for them.. I was building it for me 👊🏼 A beautiful day at the Queens Tennis @hsbcchampionships 🎾 thanks to @butternutbox 🤍 #strengthtrainingforwomen #weighttrainingforwomen
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3w ago
hayleymadiganfitness
22 years of lifting and I’ve never felt more feminine… I was told muscle would make me look masculine. I was told lifting weights would ruin my figure. I was told men don’t like muscular women. Good thing I wasn’t building my body for them.. I was building it for me 👊🏼 A beautiful day at the Queens Tennis @hsbcchampionships 🎾 thanks to @butternutbox 🤍 #strengthtrainingforwomen #weighttrainingforwomen
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
1.20M
34.8K
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5mo 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
1.15M
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10mo 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 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
1.09M
28.7K
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8mo 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
Because I’m not taking two trips ✌🏼 Farmers carry in the gym = Carrying the Shopping bags home 😮‍💨 #liftheavy #weighttrainingforwomen #strengthtrainingforwomen #liftweights
1.03M
68.8K
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1mo ago
hayleymadiganfitness
Because I’m not taking two trips ✌🏼 Farmers carry in the gym = Carrying the Shopping bags home 😮‍💨 #liftheavy #weighttrainingforwomen #strengthtrainingforwomen #liftweights
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
1.02M
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10mo 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
Smaller is NOT the goal… STRONG is 💪🏼 I’ve lifted for over 20 years, I’ve been smaller, I’ve been bigger, but my aim is always to be strong and healthy 🙏🏼 Body by @growgirlapp 😮‍💨🩵 And if anyone tells you lifting weights makes you manly just tell them… Strength isn’t gendered, it’s earned 💅🏼 #weighttrainingforwomen #strengthtrainingforwomen #strong #strongwomen
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2mo ago
hayleymadiganfitness
Smaller is NOT the goal… STRONG is 💪🏼 I’ve lifted for over 20 years, I’ve been smaller, I’ve been bigger, but my aim is always to be strong and healthy 🙏🏼 Body by @growgirlapp 😮‍💨🩵 And if anyone tells you lifting weights makes you manly just tell them… Strength isn’t gendered, it’s earned 💅🏼 #weighttrainingforwomen #strengthtrainingforwomen #strong #strongwomen
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
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9mo 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
WTF is women repeating misogyny? WTF is forgetting we’re on the same team? WTF is women telling other women they’re not feminine enough? WTF is women existing for approval? WTF is ageing being an insult? WTF is commenting on a strangers’ boobs? WTF is muscle having a gender? WTF is femininity having rules? WTF is women never being enough… #femaleempowerment #wtf
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2w ago
hayleymadiganfitness
WTF is women repeating misogyny? WTF is forgetting we’re on the same team? WTF is women telling other women they’re not feminine enough? WTF is women existing for approval? WTF is ageing being an insult? WTF is commenting on a strangers’ boobs? WTF is muscle having a gender? WTF is femininity having rules? WTF is women never being enough… #femaleempowerment #wtf
Reasons to train back > look cute in backless tops ✍️ And for functional strength of course 💅🏼 #backday #backworkout #strengthtrainingforwomen #weighttrainingforwomen
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10mo 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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7mo 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 1.09M Instagram followers with a 3.03% engagement rate over the past 12 months. Across 189 posts, Hayley Madigan received 2.36M total likes and 68.8M impressions, averaging 12.5K 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 1.09M Instagram followers as of July 2026.
What is Hayley Madigan's Instagram engagement rate?+
Hayley Madigan's Instagram engagement rate is 3.03% over the last 12 months, based on 189 posts.
How many likes does Hayley Madigan get on Instagram?+
Hayley Madigan received 2.36M total likes across 189 posts in the last 12 months, averaging 12.5K likes per post.
How many Instagram impressions does Hayley Madigan get?+
Hayley Madigan's Instagram content generated 68.8M total impressions over the last 12 months.