Bicycle Crunches

Beginner
Core None or Dumbbells
Strength

Benefits

Improves 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 4 sets of 22 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
56
Average BPM
132
77% of max
Max BPM
172

Heart Rate Reserve: 65% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,083
Calories
290.1g
Carbs
117.3g
Protein
77.9g
Fats

Micronutrients

Sugar: 22.4g
Sodium: 804.5mg
Cholesterol: 90.9mg
Serving: 393.6g

Meal Preparation

Method: Baked
Prep: 6 min
Cook: 37 min

Calorie Balance Analysis

Calorie Intake
2,083
from food
Calories Burned
1,512
during workout
Net Balance: +571 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~932 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
Water Intake: 2.0 liters/day

Sample User Profile

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

Age
41 years
Gender
Female
Weight
76.8 kg
Height
1.79 m
BMI
24.0
Normal
Body Fat
27.3%
Lean Mass
55.8 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 2.0 liters of water daily.

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