Bicycle Crunches

Advanced
Core, Shoulders, Hips Pull-up Bar
Cardio

Benefits

Builds unilateral leg strength and balance

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
55
Average BPM
168
100% of max
Max BPM
168

Heart Rate Reserve: 100% - Maximum intensity

Recommended Nutrition

Paleo Diet

Whole foods diet mimicking ancestral eating

Meal Type: Lunch

Macronutrients per Serving

1,178
Calories
347.7g
Carbs
138.5g
Protein
92.0g
Fats

Micronutrients

Sugar: 20.2g
Sodium: 2,156.5mg
Cholesterol: 93.8mg
Serving: 447.2g

Meal Preparation

Method: Baked
Prep: 45 min
Cook: 54 min

Calorie Balance Analysis

Calorie Intake
1,178
from food
Calories Burned
870
during workout
Net Balance: +308 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~714 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 1.9 liters/day

Sample User Profile

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

Age
24 years
Gender
Male
Weight
40.7 kg
Height
1.64 m
BMI
15.1
Underweight
Body Fat
17.4%
Lean Mass
33.6 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 1.9 liters of water daily.

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