Bicycle Crunches

Intermediate
Lower Back, Glutes Pull-up Bar
Cardio

Benefits

Builds 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 4 sets of 10 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
59
Average BPM
144
78% of max
Max BPM
184

Heart Rate Reserve: 68% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,117
Calories
301.9g
Carbs
121.6g
Protein
80.8g
Fats

Micronutrients

Sugar: 13.5g
Sodium: 2,464.6mg
Cholesterol: 16.8mg
Serving: 284.5g

Meal Preparation

Method: Baked
Prep: 34 min
Cook: 23 min

Calorie Balance Analysis

Calorie Intake
2,117
from food
Calories Burned
978
during workout
Net Balance: +1,139 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~672 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.3 liters/day

Sample User Profile

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

Age
31 years
Gender
Female
Weight
80.1 kg
Height
1.54 m
BMI
33.8
Obese
Body Fat
34.1%
Lean Mass
52.8 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 2.3 liters of water daily.

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