Bicycle Crunches

Beginner
Chest, Triceps, Shoulders Kettlebell
Cardio

Benefits

Advanced core exercise

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
69
Average BPM
137
83% of max
Max BPM
165

Heart Rate Reserve: 71% - Vigorous intensity

Recommended Nutrition

Keto Diet

Low-carb, high-fat diet for fat burning

Meal Type: Dinner

Macronutrients per Serving

2,409
Calories
251.1g
Carbs
100.2g
Protein
67.1g
Fats

Micronutrients

Sugar: 8.2g
Sodium: 1,581.4mg
Cholesterol: 82.5mg
Serving: 148.1g

Meal Preparation

Method: Raw
Prep: 10 min
Cook: 87 min

Calorie Balance Analysis

Calorie Intake
2,409
from food
Calories Burned
1,734
during workout
Net Balance: +675 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~1,176 calories

Training Recommendations

Workout Frequency: 5 days/week
Experience Level: Advanced
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
54 years
Gender
Male
Weight
84.2 kg
Height
1.76 m
BMI
27.2
Overweight
Body Fat
25.1%
Lean Mass
63.1 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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