Bicycle Crunches

Beginner
Full Body None or Dumbbells
Yoga

Benefits

Improves back strength and posture

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
66
Average BPM
167
101% of max
Max BPM
165

Heart Rate Reserve: 102% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Dinner

Macronutrients per Serving

1,278
Calories
308.7g
Carbs
123.2g
Protein
82.1g
Fats

Micronutrients

Sugar: 43.8g
Sodium: 244.6mg
Cholesterol: 106.0mg
Serving: 303.8g

Meal Preparation

Method: Roasted
Prep: 21 min
Cook: 78 min

Calorie Balance Analysis

Calorie Intake
1,278
from food
Calories Burned
985
during workout
Net Balance: +293 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~900 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
48.3 kg
Height
1.76 m
BMI
15.6
Underweight
Body Fat
14.5%
Lean Mass
41.2 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 2.2 liters of water daily.

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