Bicycle Crunches

Advanced
Calves Barbell
Yoga

Benefits

Strengthens back and legs

How to Perform

  1. Warm-up

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

  2. Execution

    Perform 5 sets of 17 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
69
Average BPM
127
71% of max
Max BPM
178

Heart Rate Reserve: 53% - Moderate intensity

Recommended Nutrition

Vegetarian Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

3,274
Calories
293.3g
Carbs
117.7g
Protein
78.2g
Fats

Micronutrients

Sugar: 0.5g
Sodium: 1,427.5mg
Cholesterol: 173.7mg
Serving: 134.1g

Meal Preparation

Method: Raw
Prep: 13 min
Cook: 92 min

Calorie Balance Analysis

Calorie Intake
3,274
from food
Calories Burned
715
during workout
Net Balance: +2,559 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~688 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 3.4 liters/day

Sample User Profile

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

Age
23 years
Gender
Female
Weight
116.5 kg
Height
1.79 m
BMI
36.4
Obese
Body Fat
32.7%
Lean Mass
78.3 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 3.4 liters of water daily.

Related Exercises