30-Minute Bicycle Crunches Workout (Video)

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Construct core power and problem your cardiovascular endurance with this bicycle crunches exercise. This full physique exercise combines core coaching, cardio conditioning and mobility workouts. Problem your self to finish 100 bicycle crunches by the tip of this exercise.

 

Woman performing a lunge hold and rotate with a dumbbell in a cardio and core workoutWoman performing a lunge hold and rotate with a dumbbell in a cardio and core workout

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Problem your whole physique power and endurance with this bicycle crunches exercise.

Day 9 of our 2-Week MetCon 100 Program challenges you to finish 100 bicycle crunches.

The bicycle crunch is an efficient core train that targets the higher ab muscle tissue, the deep core and the obliques.

Bicycle crunches encourage you to activate and problem your total core. This bodyweight exercise is a wonderful strategy to work all the foremost muscle teams within the core with none health club gear and might be modified for freshmen or superior athletes.

Don’t need to crunch at present? You’ll be able to comply with the exercise modifier within the video and carry out overhead dumbbell marches as a substitute.

two women performing a bicycle crunch in an ab workouttwo women performing a bicycle crunch in an ab workout

Bicycle Crunches FAQs

What Are The Advantages Of Bicycle Crunches?

Bicycle crunches are an efficient strength and cardio train for the abs. They aim each the superficial and deep core muscle tissue, are an environment friendly strategy to fatigue the abs and core, and might be completed anyplace as a result of they require no gear. Bicycle crunches are an important train to construct a robust core, which will increase stability and reduces threat of harm.

What Muscle groups Does A Bicycle Crunch Work?

This train primarily targets your rectus abdominis (or “six-pack” ab muscle tissue), exterior obliques (your sides) and hips. Moreover, lifting the legs off the bottom and pedaling them in a bicycle crunch is a good way to work the transverse abdominis or deep core muscle tissue (a troublesome group to focus on). For a well-rounded ab routine do this 10-Minute Daily Ab Workout.

Are Bicycle Crunches Good For Stomach Fats?

Bicycle crunches assist to construct muscle, which can assist cut back stomach fats. That mentioned, a mixture of constant elements will finally contribute to weight reduction. A well-rounded workout plan, consuming in a calorie deficit, and growing your resting metabolic fee are essential, too.

two women performing a half kneeling windmill with dumbbells in a core workouttwo women performing a half kneeling windmill with dumbbells in a core workout

30-Minute Bicycle Crunches Exercise (MetCon, Day 9)

Construct core power and problem your cardio conditioning at house with this efficient bicycle crunches exercise.

This metabolic conditioning exercise challenges you to finish 100 bicycle crunches. Though the muscular focus is the core, we’ll additionally interact the chest, shoulders, again, glutes, quads and hamstrings.

I recommend doing this cardio and core exercise as soon as every week as a part of a well-rounded workout routine.

Exercise Tools:

One medium-to-heavy dumbbell. I recommend anyplace from 8-25 lbs. We’re utilizing 15-20 lb dumbbells on this exercise.

Possibility so as to add a plyo box (or sub a bench/chair).

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I’m utilizing 15-20 lb dumbbells on this exercise.

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woman performing a standing crunch with a dumbbell in a core workoutwoman performing a standing crunch with a dumbbell in a core workout

Exercise Directions:

Observe together with the guided Bicycle Crunches Workout on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren. 

Your Exercise Seems to be Like This:

  • 4 Circuits (one core power train and one cardio train in every circuit)
  • Timed Intervals (30 seconds work, 15 seconds relaxation. Full as many reps as you possibly can within the timed interval.)
  • Repeat Every Circuit x2 Units
  • Carry out One Mobility Train (for 50 seconds between circuit)
  • Carry out 20 Bicycle Crunches or Overhead Marches After Every Circuit For A Complete of 100 Bicycle Crunches or Overhead Marches

Exercise Define

CIRCUIT ONE:

  1. Core: Single Leg Squat to Field and Dumbbell Press Out
  2. Cardio: Single Leg Runners

CIRCUIT TWO:

  1. Core: Half Kneeling Windmill
  2. Cardio: Lateral Shuffle and Dumbbell Press

CIRCUIT THREE:

  1. Core: Dumbbell Drag and Kick Sit
  2. Cardio: Towel Slam Jacks

CIRCUIT FOUR:

  1. Core: Copenhagen Plank
  2. Cardio: Burpee and Alternating Toe Faucet
two women performing a single leg squat and dumbbell press out in a full body workouttwo women performing a single leg squat and dumbbell press out in a full body workout

9 Cardio and Ab Workouts

Bicycle Crunch

Targets: Rectus abdominis, transverse belly muscle tissue, obliques and hips.

one woman performing bicycle crunches and one woman performing overhead marchesone woman performing bicycle crunches and one woman performing overhead marches

How To Do A Bicycle Crunch

  1. Begin mendacity flat in your again, decrease again urgent firmly into the mat. Deliver your legs to a raised 90 diploma bend.
  2. Elevate your head, neck and shoulder blades off the bottom (keep away from straining your neck). Place your arms behind your head and take into consideration urgent your head into your fingertips. 
  3. Elevate your proper elbow in direction of your left knee as you lengthen your proper leg lengthy. Intention to the touch the left elbow to the mat.
  4. Slowly return to the beginning place and repeat on the opposite facet. Pulling your left elbow in direction of your proper knee as you lengthen your left leg lengthy, proper elbow touches the mat.
  5. Proceed to repeat this ‘bicycling’ motion, alternating knee to elbow crunches.

Modification: Choice to carry out an overhead dumbbell march.

Single Leg Squat to Field and Dumbbell Press Out

Targets: Legs, glutes, quadriceps (thighs), hamstrings, chest, shoulders and core.

one woman performing a single leg squat to box and one woman performing a staggered squat and dumbbell press outone woman performing a single leg squat to box and one woman performing a staggered squat and dumbbell press out

How To Do A Single Leg Squat to Field and Dumbbell Press Out

  1. Begin standing in entrance of your field or bench, toes shoulder-width distance aside, knees barely bent, core engaged. Maintain a dumbbell horizontally between each arms at your collarbones.
  2. Shift your weight into your proper foot to discover a stability place.
  3. Decrease down right into a squat place, decreasing your hips right down to faucet your glutes to the field behind you. Each knees bent at a 90-degree angle, left foot raised off the bottom.
  4. On the backside of the squat, press the dumbbell straight out in entrance of you at shoulder top. Maintain for a second earlier than pulling the dumbbell again in in direction of your chest.
  5. Drive by way of your proper heel to face tall, squeezing your glutes. Keep the stability factor, preserving the left foot raised off the bottom.

Modification: Choice to omit the only leg squat and carry out a staggered squat and dumbbell press out.

Single Leg Runners

Targets: Decrease physique energy muscle tissue — glutes, hamstrings, quads, calves, hips and core.

two women performing single leg runners in a cardio endurance workouttwo women performing single leg runners in a cardio endurance workout

How To Do A Single Leg Runners

  1. Begin standing, toes shoulder-width aside, knees barely bent. Place your proper foot flat on prime of a field or bench, left foot is on the bottom. Hold a smooth bend in your proper knee.
  2. Drive by way of your entrance proper heel to explosively drive your left foot as much as meet the proper. Maintain for a short second earlier than instantly stepping the left foot again once more.
  3. Land softly, then repeat.

Modification: Carry out a step again and knee drive from the bottom.

Half Kneeling Windmill

Targets: Obliques, abs, higher again, outer glutes, interior thighs, higher physique and shoulders.

two women performing a windmill exercise with a dumbbell in a core workouttwo women performing a windmill exercise with a dumbbell in a core workout

How To Do A Half Kneeling Windmill

  1. Discover a half kneeling place. Ft shoulder width aside, left knee on the bottom and proper foot planted on the ground. Shoulders are stacked over hips.
  2. Maintain one dumbbell in your proper hand, straight above your shoulder.
  3. Rotate your proper foot out 45 levels, left toes pointing straight again.
  4. Give attention to creating and sustaining size by way of your waist as you hinge on the hips, sliding your left arm down your left leg. Attempt to get so low that your left elbow reaches the mat. Hold your proper hand straight above your proper shoulder, sustaining a straight line with the dumbbell. Vary of movement will look completely different for everybody
  5. Then, squeeze by way of your obliques to tug your torso again upright, returning to beginning place.

Modification: Choice to carry out windmills from a standing place.

Lateral Shuffle and Dumbbell Press

Targets: All the core, particularly the deep stabilizing muscle tissue of the core; hips, glutes, shoulders and higher physique.

two woman performing a lateral shuffle and dumbbell push in a core workouttwo woman performing a lateral shuffle and dumbbell push in a core workout

How To Do A Lateral Shuffle and Dumbbell Press

  1. Maintain a dumbbell horizontally between your arms at your chest (one head of the dumbbell in every hand).
  2. Take one giant lateral shuffle to your left, sitting your hips again right into a low squat as you press the dumbbell in direction of the bottom, down close to your left foot.
  3. Then drive by way of the heels to face tall. Concurrently pull the dumbbell again to chest top as you shuffle again to heart.
  4. Take one giant lateral shuffle to your proper as you plant your proper foot and pivot your left foot (left toe pivots proper, following the hips as they flip to the proper). Push the dumbbell overhead and to the proper (turning your torso to the proper as you accomplish that).
  5. Deliver the dumbbell again to your chest as you pivot and transfer again in direction of heart to repeat the complete motion.

Modification: Choice to omit the dumbbell, performing lateral shuffles and reaches together with your body weight.

Dumbbell Drag and Kick Sit

Targets: Shoulders, again, quads, hips, hip flexors, calves, abs, obliques and core.

one woman performing a dumbbell drag and kicksit and one woman performing a standing dumbbell chopone woman performing a dumbbell drag and kicksit and one woman performing a standing dumbbell chop

How To Do A Dumbbell Drag and Kick Sit

  1. Begin in a desk prime place (quadruped) on all fours; shoulders stacked over wrists and hips stacked over knees. Place one dumbbell horizontally on the mat simply behind your proper hand.
  2. Then, discover a bear crawl place by tucking your toes and lifting your knees to hovering simply 1-2 inches off the mat. Again is flat, shoulders stacked over wrists.
  3. Attain your left hand throughout your physique to seize the dumbbell and drag it throughout your midline. Dumbbell now sits on the mat simply behind your left hand.
  4. Carry out a kick sit by turning the left foot outward (toes face outward). As you accomplish that, convey your reverse leg (proper leg) beneath and thru your physique whereas your proper hip barely brushes the bottom as the proper leg extends. Weight is in your left foot and proper hand, proper foot and left hand are off the mat.
  5. Pull your proper leg again by way of to return to the beginning place. Repeat the dumbbell drag, this time utilizing the proper hand to tug the dumbbell throughout your midline. Then carry out a kick sit on the alternative facet.

Modification: Carry out a crossbody chop and crunch. Maintain a dumbbell horizontally between your arms, outdoors of your proper hip. Drive the dumbbell crossbody, extending your arms up overhead and to the left facet. Decrease the dumbbell to your chest, then carry out a crossbody crunch and knee drive on the proper.

Towel Slam Jacks

Targets: Legs, glutes, quads, hamstrings, outer glutes (facet butt), interior thighs, calves and core.

two women performing towel slam jacks in a cardio workouttwo women performing towel slam jacks in a cardio workout

How To Do Towel Slam Jacks

  1. Begin in an athletic stance or loaded squat place, together with your toes shoulder-width distance aside and a slight bend in your knees. Maintain a towel in each arms straight overhead.
  2. Together with your chest upright and your core engaged, “jack” your toes out right into a sumo squat (toes are wider than your shoulders).
  3. Land softly in a low squat, throwing the towel to the bottom between your toes.
  4. Then decide up the towel as you “jack” your toes right into a slender stance, toes hip-width distance aside as you stand tall, driving the arms overhead.

Modification: Choice to omit the leaping jack and carry out towel slams.

Copenhagen Plank

Targets: Inside and exterior indirect muscle tissue (the muscle tissue that run alongside the facet of your core), transverse abdominus, hip abductors and hip adductors.

one woman performing a copenhagen plank and one woman holding a modified side plank in a core workoutone woman performing a copenhagen plank and one woman holding a modified side plank in a core workout

How To Do A Copenhagen Plank

  1. Begin by mendacity on left facet of physique, left elbow resting on the ground straight beneath left shoulder. Prolong each legs out to the proper facet, choice to increase the proper arm towards the ceiling.
  2. Place the proper knee on prime of a bench and relaxation the left knee on the ground. Possibility to put the proper foot on the bench if you happen to’d prefer to make this tougher.
  3. Have interaction your core as you drive by way of the left elbow to raise your hips and your left knee off the ground.
  4. Gaze ahead and preserve a straight line from head to knee.
  5. Then, raise the left knee off the bottom, pulling it as much as meet the proper knee.
  6. Maintain for a second, then decrease the left knee again in direction of the bottom with management and repeat.

Modification: Maintain a modified side plank.

Burpee and Alternating Toe Faucet

Targets: Higher physique (chest, arms, again, shoulders), decrease physique (legs, glutes, hips) and core.

two women performing burpees in a core and cardio workouttwo women performing burpees in a core and cardio workout

How To Do A Burpee and Alternating Toe Faucet

  1. Begin standing just a few toes away out of your field or bench, toes shoulder-width aside, arms at your sides.
  2. Bend your knees and drop your hips as you decrease right into a squat place, then place your arms on the ground straight in entrance of your toes.
  3. Shift your weight into your arms as you leap your toes again to softly land on the balls of your toes in a excessive plank place. Your physique ought to kind a straight line out of your head to heels.
  4. Elbows fall again in direction of your physique as you decrease your chest in direction of the bottom, bringing your chest to satisfy the ground. Press again up and return to excessive plank.
  5. Bounce your toes up, touchdown outdoors your arms in a loaded squat place. Then drive by way of your legs to blow up up, reaching arms overhead as you stand tall.
  6. On the prime of the motion, carry out a knee drive on the proper leg by pulling the proper knee in in direction of the chest, tapping the proper toes to your field.
  7. Place the proper foot again on the ground and repeat the burpee. Alternate the knee drive and toe faucet after each burpee.

Modification: Carry out strolling burpees, stepping your toes out and in of plank place quite than leaping. Carry out alternating knee drives on the prime of the motion however omit the toe faucet to field.

woman flexing with text overlay describing MetCon programwoman flexing with text overlay describing MetCon program

A 2-week metabolic conditioning program designed to point out you that you just’re stronger than you suppose. 

In the event you appreciated this abs and cardio exercise at house, download the FREE, 2-Week Workout Plan.

Pin This Exercise: Bicycle Crunches Exercise (MetCon, Day 9)

Woman performing a standing crunchWoman performing a standing crunch

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