Bicycle Crunches

Intermediate
Upper Chest, Triceps Resistance Band or Cable Machine
HIIT

Benefits

Targets obliques and improves core rotation

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 20 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
54
Average BPM
141
83% of max
Max BPM
170

Heart Rate Reserve: 75% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

1,793
Calories
230.7g
Carbs
92.0g
Protein
60.9g
Fats

Micronutrients

Sugar: 3.6g
Sodium: 2,437.1mg
Cholesterol: 297.8mg
Serving: 434.8g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 117 min

Calorie Balance Analysis

Calorie Intake
1,793
from food
Calories Burned
2,817
during workout
Net Balance: -1,024 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,425 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
18 years
Gender
Female
Weight
64.8 kg
Height
1.53 m
BMI
27.7
Overweight
Body Fat
25.3%
Lean Mass
48.4 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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