The Cycle Sync Series
4 Seasons
Introducing "The Cycle Sync Series" – a Barre Belle Online program curated to support you through each phase of your menstrual cycle. Workouts are tailored to the 4 stages of your cycle and designed to harmonize with the ebb and flow of hormonal changes. Hormones can influence energy, mood, appetite, metabolism, and sleep, and aligning your fitness routine with these fluctuations can help alleviate symptoms and boost energy levels - ultimately helping you to optimize well-being and have a more effective sweat session.
Every cycle is unique so feel free to listen to your body and select workouts that resonate with how you’re feeling. Take advantage of high energy days with some extra cardio and lean into gentle movement on your slower days. The Cycle Sync Series is here to help you feel more empowered and balanced… on days you don’t feel like absolutely cr*p.
THE CYCLE SYNC SERIES
Menstruation (Days 0 - 7): light activity, no cardio, light strength & stretching
Follicular Phase (Around Days 8 - 13): increasing intensity, 💧💧medium cardio & heavy strength
Ovulation (Around Days 14 - 17): high intensity, 💧💧💧maximum cardio & HIIT
Luteal Phase (Around Days 18 - 30): decreasing intensity,💧 light cardio & strength
*Please note that cycle lengths may vary by up to 15 days - chat with your doctor if you have any questions or concerns.
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38:43Episode 1Full Body Floor Strength | Maddie
Episode 1
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:27Episode 2Core Strength Blast | Maddie
Episode 2
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
31:46Episode 3Pilates & Pulse | Lisa
Episode 3
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:22Episode 4Restore Flow | Krysta
Episode 4
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:52Episode 5Pilates & Pulse | Lisa
Episode 5
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
25:48Episode 6Lower Body Floor | Alex
Episode 6
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:56Episode 7Hips, Hamstrings & Flow | Lisa
Episode 7
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
24:48Episode 8Lower Body Barre | Alex
Episode 8
Equipment: sliders
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:54Episode 9Travel Glow & Flow | Lisa
Episode 9
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
30:55Episode 10Ankle Weight AAA | Alex
Episode 10
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:33Episode 11Arms, Legs & Stretch | Alex
Episode 11
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:40Episode 12Day 4 - AAA Strength | Alex
Episode 12
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
35:25Episode 13Day 8 - AAA Strength | Lisa
Episode 13
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:31Episode 14AAA Strength | Alex
Episode 14
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:43Episode 15On the Floor Strength | Maddie
Episode 15
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:53Episode 16Soft Flow Yoga | Lisa
Episode 16
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com