Bicycle Crunches

Intermediate
Biceps, Forearms Low Bar or TRX
Yoga

Benefits

Improves posture and back strength

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 15 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
50
Average BPM
150
86% of max
Max BPM
174

Heart Rate Reserve: 81% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Breakfast

Macronutrients per Serving

2,045
Calories
308.3g
Carbs
122.6g
Protein
81.8g
Fats

Micronutrients

Sugar: 10.3g
Sodium: 535.9mg
Cholesterol: 254.5mg
Serving: 297.7g

Meal Preparation

Method: Grilled
Prep: 23 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
2,045
from food
Calories Burned
909
during workout
Net Balance: +1,136 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~834 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.7 liters/day

Sample User Profile

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

Age
52 years
Gender
Male
Weight
73.8 kg
Height
1.63 m
BMI
27.8
Overweight
Body Fat
29.0%
Lean Mass
52.3 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 3.7 liters of water daily.

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