Bicycle Crunches

Intermediate
Lower Back, Glutes Pull-up Bar
HIIT

Benefits

Targets abdominal muscles

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 20 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
60
Average BPM
154
86% of max
Max BPM
179

Heart Rate Reserve: 79% - Vigorous intensity

Recommended Nutrition

Low-Carb Diet

Balanced nutrition approach

Meal Type: Lunch

Macronutrients per Serving

2,108
Calories
174.0g
Carbs
69.4g
Protein
46.4g
Fats

Micronutrients

Sugar: 10.9g
Sodium: 1,833.0mg
Cholesterol: 86.3mg
Serving: 426.0g

Meal Preparation

Method: Roasted
Prep: 59 min
Cook: 10 min

Calorie Balance Analysis

Calorie Intake
2,108
from food
Calories Burned
1,927
during workout
Net Balance: +181 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,004 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
48 years
Gender
Female
Weight
71.0 kg
Height
1.64 m
BMI
26.4
Overweight
Body Fat
30.2%
Lean Mass
49.6 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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