Bicycle Crunches

Advanced
Upper Back, Rear Deltoids Pull-up Bar
Cardio

Benefits

Full body workout

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 16 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
74
Average BPM
137
73% of max
Max BPM
188

Heart Rate Reserve: 55% - Moderate intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Snack

Macronutrients per Serving

2,387
Calories
241.3g
Carbs
97.6g
Protein
65.1g
Fats

Micronutrients

Sugar: 39.5g
Sodium: 664.7mg
Cholesterol: 298.1mg
Serving: 436.2g

Meal Preparation

Method: Baked
Prep: 46 min
Cook: 31 min

Calorie Balance Analysis

Calorie Intake
2,387
from food
Calories Burned
2,019
during workout
Net Balance: +368 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,437 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Advanced
Water Intake: 3.5 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
81.8 kg
Height
1.95 m
BMI
21.5
Normal
Body Fat
22.4%
Lean Mass
63.5 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 3.5 liters of water daily.

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