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Gym Workouts (Women)

12450 Students

265 Lectures

Karpom

Admin

About This Course

Gym Workouts (Women)

Karpom

39 Courses

1 Students

Curriculum Overview

This course includes 12 modules, 265 lessons, and 0 hours of materials.

Abs

39 Parts

Sit ups

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Sit up On Exercise Ball

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Side Bridge Side Plank

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Otis ups

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Lying Straight Leg Raise

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Lying Floor Leg Raise

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Lever Seated Leg Raise Crunch

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Lever Seated Crunch

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Landmine 180

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Incline Leg Hip Raise

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Hanging Straight Leg Raise

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Hanging Straight Leg Hip Raise

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Hanging Leg Hip Raise

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Dumbbell Side Bend

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Crunch on bench

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Cable Twist up down

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Cable Standing Lift

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Cable Standing Crunch

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Cable Kneeling Crunch

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V up

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Vertical Leg Raise on parallel bars

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Twisting Crunch

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Stretching Standing Side Bend bent arm

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Stretching Spinal Stretch On Exercise Ball

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Stretching Seated Twist straight arm

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Stretching Iron Cross Stretch

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Stretching Chin to chest Stretch

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Spell Caster

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Bent Knee Lying Twist

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Bench Leg Raise

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Band Twist

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Band Twist Up down

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Band Standing Lift

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Band Standing Crunch

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Band Side Bend

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Band Decline Sit ups

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Air Twisting Crunch

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45 Degree Side Bend

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45 Degree Bycicle Twisting Crunch

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Shoulders

30 Parts

Dumbbell Rear Delt Row

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Dumbbell One Arm Lateral Raise

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Dumbbell Lateral Raise

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Dumbbell Iron Cross

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Dumbbell Incline Hammer Press

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Dumbbell Front Raise

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Dumbbell Bench Seated Press

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Dumbbell Arnold Press

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Dumbbell Alternate Shoulder Press

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Cable Rear Delt Row with rope

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Cable One Arm Lateral Raise

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Cable One Arm Forward Raise

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Cable Lateral Raise

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Cable Front Raise

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Cable Crossover Reverse Fly

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Barbell Upright Row wide grip

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Barbell Seated Behind Head Military Press

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Barbell Front Raise

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Band One Arm Forward Raise

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Band Bent over Rear Lateral Raise

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Stretching Band Warm up Shoulder Stretch

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Smith Seated Shoulder Press

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Military Press

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Lever Seated Reverse Fly

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Lever Military Press

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Lever Lateral Raise

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EZ Barbell Anti Gravity Press

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Dumbbell Seated Lateral Raise

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Dumbbell Seated Front Raise

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Dumbbell Rear Lateral Raise

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Mix

30 Parts

Reverse Crunch female

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Medicine Ball Sit up wall

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Lying Scissor Kick female

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Lying Hip Lift on stability ball

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Leg Raise Hip Lift

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Leg Curl on stability ball

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JackKnife Pilates

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https://youtu.be/N0v-KUYIAH8

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Jack knife Floor

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Hundred Pilates

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Hip Raise Bridge

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Front Plank female

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Crunch straight leg up

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Crunch legs on stability ball

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Crunch leg raise

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Crunch Floor female

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Corkscrew Pilates

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Chest Lift with Rotation

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Bent knee Lying twist On Stability Ball

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Bent knee Lying twist On Stability Ball

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Ball Sit up on stability ball

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Weighted Lying Twist

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Weighted Leg Extension Crunch

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Sit Up

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https://youtu.be/HF8U3xCcMPk

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Seated Twist straight arm

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Seated Twist straight arm

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Seated Twist on stability ball

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Russian Twist on stability ball arms straight

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Rotate Push up female

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Hips

19 Parts

Lever Horizontal Leg Press

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Dumbbell Squat

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Dumbbell Single Leg Squat

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Dumbbell Lying Femoral

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Dumbbell Lunge

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Dumbbell Goblet Squat

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Dumbbell Front Squat

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Dumbbell Bar Grip Sumo Squat

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Close Feet Leg Press

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Classic Barbell Squat

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Band Hip Abduction

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Band Bent Over Hip Extension

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Barbell Lunge

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Barbell Front Chest Squat

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Barbell Clean And Press

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Band Standing Leg Curl

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Band Standing Hip Extension

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Band Seated Leg Extension

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Band Leg Curl

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Forearms

8 Parts

Weighted Standing Curl weights or lever

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Stretching Wrist Circles

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Stretching Side Wrist Pull Stretch

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Dumbbell Seated Neutral Wrist Curl

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Dumbbell Over Bench Wrist Curl

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Dumbbell Behind Back Wrist Curl

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Barbell Standing Back Wrist Curl

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Barbell Reverse Wrist Curl over grip

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Chest

30 Parts

Triceps Dips

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Stretching Standing Wheel Rollout

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Stretching Standing Reach Up Back Rotation Stretch

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Stretching Kneeling Back Rotation Stretch

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Stretching Dynamic Chest Stretch

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Stretching Back Pec Stretch

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Stretching Above Head Chest Stretch

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Push ups

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Lever Pec Deck Fly

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Lever Lying Chest Press

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Lever Incline Hammer Chest Press

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Lever Chest Press

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Incline Push Ups

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Dumbbell Lying Hammer Press

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Dumbbell Incline Fly

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Dumbbell Incline Fly On Exercise Ball

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Dumbbell Incline Bench Press

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Dumbbell Fly

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https://youtu.be/s9OXAX-vrZY

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Dumbbell Decline Fly 45 degree

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Dumbbell Bench Press

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Deep Push ups

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Decline Dumbbell Bench Press 45 degree

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Chest Dips

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Cable Standing Fly, Crossover fly

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Cable Lying Fly, Flat Bench Cable Fly

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Barbell Incline Bench Press

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Barbell Decline Bench Press

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Barbell Bench Press

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Band High Fly

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Cardio

18 Parts

Stationary Bike

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Running

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Jumping Jack

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Jump Step up

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Jump Rope

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Elliptical

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Cardio Exercises

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Cardio Exercises Machine

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Burpee

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Battling Ropes

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Walk Wave Machine

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Treadmill Running

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Stretching Single Straight Leg Stretch

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Stretching Single Leg Stretch bent knee

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Stretching Plyo Side Lunge Stretch

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Stretching Front Toe Touch

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Stretching Flexion Leg Sit up

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Stretching Bridge Pose Setu Bandhasana

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Calves

20 Parts

Smith Calf Raise

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Stretching Calf Stretch with Rope

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Stretching Calf Stretch with Strap

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Stretching Circles Knee Stretch

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Stretching Feet and Ankles Rotation Stretch

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Stretching Feet and Ankles Stretch

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Stretching Peroneals Stretch

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Stretching Seated Calf Stretch

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Stretching Stairs Calf Stretch

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Stretching Standing Bench Calf Stretch

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Band Standing Calf Raise

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Donkey Calf Raise

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Dumbbell Seated Calf Raise

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Dumbbell Single Leg Calf Raise

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Dumbbell Standing Calf Raise

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Lever Seated Calf Raise

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Lever Standing Calf Raise

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Lever Standing Calf Raise

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Smith Calf Raise

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Stretching Calf Stretch with Rope

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Biceps

21 Parts

Stretching Butterfly Yoga Pose

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Lying Supine Dumbbell Curl

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Lever Preacher Curl

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EZ Barbell Biceps Curl

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Dumbbell Seated Preacher Curl

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Dumbbell Prone Incline Curl

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Dumbbell Preacher Curl Over Exercise Ball

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Dumbbell One Arm Zottman Preacher Curl

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Dumbbell Incline Hammer Curl

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Dumbbell Incline Curl

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Dumbbell Incline Biceps Curl

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Dumbbell Cross Body Hammer Curl

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Dumbbell Concentration Curl

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Dumbbell Biceps Curl

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Dumbbell Alternate Seated Biceps Curl

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Dumbbell Alternate Biceps Curl

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Cable Standing Inner Curl

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Cable One Arm Curl

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Barbell Prone Incline Curl

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Barbell Drag Curl

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Barbell Drag Curl

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Back

30 Parts

Barbell Bent over Row Overgrip

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Band Straight Back Seated Row

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Band Seated Row

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Band Pull Through

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Band Pull Through

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Band One Arm Twisting Seated Row

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Band Kneeling One Arm Pulldown

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Band Bent over Row

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Band Assisted Pull up

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45 Degree Hyperextension

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Close Grip Chin up

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Chin ups narrow parallel grip

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Chin ups Pull Ups

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Cambered Bar Lying Row

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Cable Straight Back Seated Row V grip

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Cable Straight Back Seated High Row reverse grip

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Cable Straight Arm Pulldown

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Cable Seated Row wide grip

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Cable Seated Row parallel grip

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Cable Seated Row normal grip

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Cable Seated High Row V bar

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Cable Pulldown

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Cable One Arm Twisting Seated Row

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Cable One Arm Lateral Pulldown

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Cable Close Grip Front Lat Pulldown

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Cable Bar Lateral Pulldown wide shoulder grip

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Cable Bar Lateral Pulldown reverse grip

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Bench Pull ups

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Barbell Underhand Bent over Row

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Barbell Straight Leg Deadlift

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Triceps

20 Parts

Cable Triceps Pushdown

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Cable Standing One Arm Triceps Extension

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Cable Rope High Pulley Overhead Triceps Extension

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Cable Pushdown rope attachment

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Cable Overhead Triceps Extension rope attachment

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Cable Lying Triceps Extension

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Bench Dips

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Band Triceps Pushdown

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Band Side Triceps Pushdown

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Band Overhead Triceps Extension

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Dumbbell Seated Triceps Extension

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Dumbbell Seated Kickback

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Dumbbell Pronate grip Triceps Extension

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Dumbbell One Arm Triceps Extension

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Dumbbell Lying Triceps Extension

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Dumbbell Lying Alternate Extension

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Dumbbell Kickback

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Dumbbell Incline Triceps Extension

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Dumbbell Close Grip Press

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Close Grip Push ups

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This Course Includes

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Course Specifications

Sections

Lessons

265

Capacity

Unlimited

Duration

5:50 Hours

Students

12450

Access Duration

365 Days

Created Date

12/03/2026

Updated Date

17/03/2026

Karpom

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Gym Workouts (Women)

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info@karpom.in

Gym Workouts (Women)

About This Course

Karpom

Curriculum Overview

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