Bicycle Crunches

Intermediate
Glutes, Hamstrings Bench or Sturdy Surface
Yoga

Benefits

Improves posture and strengthens upper back

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 25 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
73
Average BPM
161
83% of max
Max BPM
194

Heart Rate Reserve: 73% - Vigorous intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

1,713
Calories
170.5g
Carbs
67.0g
Protein
44.5g
Fats

Micronutrients

Sugar: 1.4g
Sodium: 1,702.8mg
Cholesterol: 119.4mg
Serving: 246.3g

Meal Preparation

Method: Raw
Prep: 58 min
Cook: 9 min

Calorie Balance Analysis

Calorie Intake
1,713
from food
Calories Burned
601
during workout
Net Balance: +1,112 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~612 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 2.9 liters/day

Sample User Profile

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

Age
46 years
Gender
Male
Weight
54.4 kg
Height
1.72 m
BMI
18.4
Underweight
Body Fat
20.8%
Lean Mass
43.1 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 2.9 liters of water daily.

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