Bicycle Crunches

Intermediate
Biceps, Forearms Dumbbells or Barbell
HIIT

Benefits

Improves shoulder mobility 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 5 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
68
Average BPM
132
79% of max
Max BPM
166

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,738
Calories
217.9g
Carbs
86.7g
Protein
58.1g
Fats

Micronutrients

Sugar: 16.5g
Sodium: 1,077.0mg
Cholesterol: 152.9mg
Serving: 269.1g

Meal Preparation

Method: Baked
Prep: 21 min
Cook: 79 min

Calorie Balance Analysis

Calorie Intake
1,738
from food
Calories Burned
2,764
during workout
Net Balance: -1,026 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~1,360 calories

Training Recommendations

Workout Frequency: 4 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
40 years
Gender
Female
Weight
62.3 kg
Height
1.64 m
BMI
23.2
Normal
Body Fat
19.7%
Lean Mass
50.0 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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