Bicycle Crunches

Beginner
Legs, Shoulders, Core Bench, Barbell
HIIT

Benefits

Improves unilateral leg strength and balance

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 3 sets of 20 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
53
Average BPM
138
81% of max
Max BPM
171

Heart Rate Reserve: 72% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

3,034
Calories
396.8g
Carbs
158.0g
Protein
105.6g
Fats

Micronutrients

Sugar: 48.3g
Sodium: 1,603.1mg
Cholesterol: 235.9mg
Serving: 392.4g

Meal Preparation

Method: Baked
Prep: 44 min
Cook: 48 min

Calorie Balance Analysis

Calorie Intake
3,034
from food
Calories Burned
1,547
during workout
Net Balance: +1,487 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~485 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
32 years
Gender
Female
Weight
108.2 kg
Height
1.80 m
BMI
33.4
Obese
Body Fat
35.0%
Lean Mass
70.3 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.5 liters of water daily.

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