Bicycle Crunches

Advanced
Upper Back, Rear Deltoids Low Bar or TRX
HIIT

Benefits

Targets biceps and forearms

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 15 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
58
Average BPM
141
77% of max
Max BPM
182

Heart Rate Reserve: 67% - Moderate intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

1,470
Calories
229.5g
Carbs
91.2g
Protein
60.6g
Fats

Micronutrients

Sugar: 25.5g
Sodium: 413.9mg
Cholesterol: 106.4mg
Serving: 294.1g

Meal Preparation

Method: Roasted
Prep: 35 min
Cook: 8 min

Calorie Balance Analysis

Calorie Intake
1,470
from food
Calories Burned
1,597
during workout
Net Balance: -127 cal

Calorie Deficit: Promotes fat loss and weight reduction.

Expected burn: ~920 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Beginner
Water Intake: 2.2 liters/day

Sample User Profile

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

Age
50 years
Gender
Female
Weight
51.9 kg
Height
1.50 m
BMI
23.0
Normal
Body Fat
25.1%
Lean Mass
38.8 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 2.2 liters of water daily.

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