Bicycle Crunches

Intermediate
Core Bench or Sturdy Surface
Strength

Benefits

Improves lower back strength

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 23 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
68
Average BPM
139
70% of max
Max BPM
199

Heart Rate Reserve: 54% - Moderate intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Lunch

Macronutrients per Serving

1,859
Calories
326.0g
Carbs
130.4g
Protein
87.4g
Fats

Micronutrients

Sugar: 40.7g
Sodium: 1,660.2mg
Cholesterol: 239.3mg
Serving: 239.0g

Meal Preparation

Method: Grilled
Prep: 54 min
Cook: 81 min

Calorie Balance Analysis

Calorie Intake
1,859
from food
Calories Burned
890
during workout
Net Balance: +969 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~602 calories

Training Recommendations

Workout Frequency: 2 days/week
Experience Level: Beginner
Water Intake: 3.5 liters/day

Sample User Profile

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

Age
22 years
Gender
Female
Weight
70.7 kg
Height
1.62 m
BMI
27.0
Overweight
Body Fat
27.9%
Lean Mass
51.0 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 3.5 liters of water daily.

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