Bicycle Crunches

Beginner
Quadriceps Parallel Bars or Chair
HIIT

Benefits

Activates and strengthens glutes

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 21 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
121
61% of max
Max BPM
198

Heart Rate Reserve: 40% - Light intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

1,411
Calories
276.2g
Carbs
110.2g
Protein
73.4g
Fats

Micronutrients

Sugar: 44.7g
Sodium: 636.9mg
Cholesterol: 138.6mg
Serving: 203.3g

Meal Preparation

Method: Grilled
Prep: 48 min
Cook: 11 min

Calorie Balance Analysis

Calorie Intake
1,411
from food
Calories Burned
1,531
during workout
Net Balance: -120 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~827 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 2.7 liters/day

Sample User Profile

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

Age
25 years
Gender
Male
Weight
48.5 kg
Height
1.77 m
BMI
15.5
Underweight
Body Fat
16.5%
Lean Mass
40.5 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 2.7 liters of water daily.

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