MetCon 100 (Metabolic Conditioning Program)
Construct core energy 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.
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Problem your whole physique energy 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 tissues, the deep core and the obliques.
Bicycle crunches encourage you to activate and problem your total core. This body weight train is a wonderful method to work all the key muscle teams within the core with none fitness center gear and will be modified for inexperienced persons or superior athletes.
Don’t wish to crunch at present? You’ll be able to comply with the exercise modifier within the video and carry out overhead dumbbell marches as an alternative.
Bicycle Crunches FAQs
Bicycle crunches are an efficient energy and cardio train for the abs. They aim each the superficial and deep core muscle tissues, are an environment friendly method to fatigue the abs and core, and will be performed anyplace as a result of they require no gear. Bicycle crunches are an amazing train to construct a robust core, which will increase stability and reduces danger of damage.
This train primarily targets your rectus abdominis (or “six-pack” ab muscle tissues), exterior obliques (your sides) and hips. Moreover, lifting the legs off the bottom and pedaling them in a bicycle crunch is an effective way to work the transverse abdominis or deep core muscle tissues (a tricky group to focus on). For a well-rounded ab routine do this 10-Minute Every day Ab Exercise.
Bicycle crunches assist to construct muscle, which may also help scale back stomach fats. That stated, a mixture of constant elements will finally contribute to weight reduction. A well-rounded exercise plan, consuming in a calorie deficit, and growing your resting metabolic fee are necessary, too.
30-Minute Bicycle Crunches Exercise (MetCon, Day 9)
Construct core energy and problem your cardio conditioning at dwelling 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 have interaction the chest, shoulders, again, glutes, quads and hamstrings.
I counsel doing this cardio and core exercise as soon as per week as a part of a well-rounded exercise routine.
Exercise Tools:
One medium-to-heavy dumbbell. I counsel anyplace from 8-25 lbs. We’re utilizing 15-20 lb dumbbells on this exercise.
Choice so as to add a plyo field (or sub a bench/chair).
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Exercise Directions:
Comply with together with the guided Bicycle Crunches Exercise on YouTube, led by licensed private coach and health teacher, Lindsey Bomgren.
Your Exercise Appears to be like Like This:
4 Circuits (one core energy train and one cardio train in every circuit)
Timed Intervals (30 seconds work, 15 seconds relaxation. Full as many reps as you’ll be able to 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:
Core: Single Leg Squat to Field and Dumbbell Press Out
Cardio: Single Leg Runners
CIRCUIT TWO:
Core: Half Kneeling Windmill
Cardio: Lateral Shuffle and Dumbbell Press
CIRCUIT THREE:
Core: Dumbbell Drag and Kick Sit
Cardio: Towel Slam Jacks
CIRCUIT FOUR:
Core: Copenhagen Plank
Cardio: Burpee and Alternating Toe Faucet
9 Cardio and Ab Workout routines
Bicycle Crunch
Targets: Rectus abdominis, transverse stomach muscle tissues, obliques and hips.
How To Do A Bicycle Crunch
Begin mendacity flat in your again, decrease again urgent firmly into the mat. Deliver your legs to a raised 90 diploma bend.
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.
Elevate your proper elbow in the direction of your left knee as you prolong your proper leg lengthy. Intention to the touch the left elbow to the mat.
Slowly return to the beginning place and repeat on the opposite aspect. Pulling your left elbow in the direction of your proper knee as you prolong your left leg lengthy, proper elbow touches the mat.
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.
How To Do A Single Leg Squat to Field and Dumbbell Press Out
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.
Shift your weight into your proper foot to discover a stability place.
Decrease down right into a squat place, reducing your hips all the way down to faucet your glutes to the field behind you. Each knees bent at a 90-degree angle, left foot raised off the bottom.
On the backside of the squat, press the dumbbell instantly out in entrance of you at shoulder top. Maintain for a second earlier than pulling the dumbbell again in in the direction of your chest.
Drive by your proper heel to face tall, squeezing your glutes. Preserve the stability component, maintaining the left foot raised off the bottom.
Modification: Choice to omit the one leg squat and carry out a staggered squat and dumbbell press out.
Single Leg Runners
Targets: Decrease physique energy muscle tissues — glutes, hamstrings, quads, calves, hips and core.
How To Do A Single Leg Runners
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 gentle bend in your proper knee.
Drive by your entrance proper heel to explosively drive your left foot as much as meet the correct. Maintain for a quick second earlier than instantly stepping the left foot again once more.
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.
How To Do A Half Kneeling Windmill
Discover a half kneeling place. Toes shoulder width aside, left knee on the bottom and proper foot planted on the ground. Shoulders are stacked over hips.
Maintain one dumbbell in your proper hand, instantly above your shoulder.
Rotate your proper foot out 45 levels, left toes pointing straight again.
Deal with creating and sustaining size by 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 instantly above your proper shoulder, sustaining a straight line with the dumbbell. Vary of movement will look totally different for everybody
Then, squeeze by 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: The complete core, particularly the deep stabilizing muscle tissues of the core; hips, glutes, shoulders and higher physique.
How To Do A Lateral Shuffle and Dumbbell Press
Maintain a dumbbell horizontally between your arms at your chest (one head of the dumbbell in every hand).
Take one massive lateral shuffle to your left, sitting your hips again right into a low squat as you press the dumbbell in the direction of the bottom, down close to your left foot.
Then drive by the heels to face tall. Concurrently pull the dumbbell again to chest top as you shuffle again to heart.
Take one massive 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 correct). Push the dumbbell overhead and to the correct (turning your torso to the correct as you achieve this).
Deliver the dumbbell again to your chest as you pivot and transfer again in the direction of heart to repeat the whole 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.
How To Do A Dumbbell Drag and Kick Sit
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.
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.
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.
Carry out a kick sit by turning the left foot outward (toes face outward). As you achieve this, deliver your reverse leg (proper leg) beneath and thru your physique whereas your proper hip barely brushes the bottom as the correct leg extends. Weight is in your left foot and proper hand, proper foot and left hand are off the mat.
Pull your proper leg again by to return to the beginning place. Repeat the dumbbell drag, this time utilizing the correct hand to tug the dumbbell throughout your midline. Then carry out a kick sit on the alternative aspect.
Modification: Carry out a crossbody chop and crunch. Maintain a dumbbell horizontally between your arms, exterior of your proper hip. Drive the dumbbell crossbody, extending your arms up overhead and to the left aspect. Decrease the dumbbell to your chest, then carry out a crossbody crunch and knee drive on the correct.
Towel Slam Jacks
Targets: Legs, glutes, quads, hamstrings, outer glutes (aspect butt), interior thighs, calves and core.
How To Do Towel Slam Jacks
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.
Together with your chest upright and your core engaged, “jack” your toes out right into a sumo squat (toes are wider than your shoulders).
Land softly in a low squat, throwing the towel to the bottom between your toes.
Then choose up the towel as you “jack” your toes right into a slim 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 tissues (the muscle tissues that run alongside the aspect of your core), transverse abdominus, hip abductors and hip adductors.
How To Do A Copenhagen Plank
Begin by mendacity on left aspect of physique, left elbow resting on the ground instantly beneath left shoulder. Lengthen each legs out to the correct aspect, choice to increase the correct arm towards the ceiling.
Place the correct knee on prime of a bench and relaxation the left knee on the ground. Choice to put the correct foot on the bench if you happen to’d wish to make this more difficult.
Interact your core as you drive by the left elbow to carry your hips and your left knee off the ground.
Gaze ahead and preserve a straight line from head to knee.
Then, carry the left knee off the bottom, pulling it as much as meet the correct knee.
Maintain for a second, then decrease the left knee again in the direction of the bottom with management and repeat.
Modification: Maintain a modified aspect plank.
Burpee and Alternating Toe Faucet
Targets: Higher physique (chest, arms, again, shoulders), decrease physique (legs, glutes, hips) and core.
How To Do A Burpee and Alternating Toe Faucet
Begin standing just a few toes away out of your field or bench, toes shoulder-width aside, arms at your sides.
Bend your knees and drop your hips as you decrease right into a squat place, then place your arms on the ground instantly in entrance of your toes.
Shift your weight into your arms as you soar your toes again to softly land on the balls of your toes in a excessive plank place. Your physique ought to type a straight line out of your head to heels.
Elbows fall again in the direction of your physique as you decrease your chest in the direction of the bottom, bringing your chest to fulfill the ground. Press again up and return to excessive plank.
Soar your toes up, touchdown exterior your arms in a loaded squat place. Then drive by your legs to blow up up, reaching arms overhead as you stand tall.
On the prime of the motion, carry out a knee drive on the correct leg by pulling the correct knee in in the direction of the chest, tapping the correct toes to your field.
Place the correct 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 moderately than leaping. Carry out alternating knee drives on the prime of the motion however omit the toe faucet to field.
A 2-week metabolic conditioning program designed to indicate you that you just’re stronger than you assume.
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