Bicycle Crunches

Advanced
Full Body, Core, Shoulders Low Bar or TRX
Strength

Benefits

Strengthens triceps and chest

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 18 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
57
Average BPM
149
85% of max
Max BPM
175

Heart Rate Reserve: 78% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

2,190
Calories
407.2g
Carbs
163.5g
Protein
108.8g
Fats

Micronutrients

Sugar: 2.6g
Sodium: 409.7mg
Cholesterol: 122.2mg
Serving: 195.8g

Meal Preparation

Method: Baked
Prep: 10 min
Cook: 95 min

Calorie Balance Analysis

Calorie Intake
2,190
from food
Calories Burned
1,436
during workout
Net Balance: +754 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~958 calories

Training Recommendations

Workout Frequency: 4 days/week
Experience Level: Intermediate
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
29 years
Gender
Female
Weight
76.0 kg
Height
1.80 m
BMI
23.5
Normal
Body Fat
24.4%
Lean Mass
57.4 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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