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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22:11Episode 1Lower Body Pilates | Lisa
Episode 1
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:52Episode 2Stretch & Recovery | Jenna
Episode 2
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
27:33Episode 3Pilates & Pulse | Lisa
Episode 3
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:51Episode 4Squishy Ball Strength | Maddie
Episode 4
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:45Episode 5Yoga Flow | Montana
Episode 5
Equipment: none (blocks optional)
Sweat Factor: No cardio
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23:23Episode 6*NEW* HOLIDAY Reset & Recover | Lisa
Episode 6
Equipment: none
Sweat Factor: No cardio
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36:11Episode 7Pilates & Pulse | Lisa
Episode 7
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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18:45Episode 8Stretch & Recover | Lisa
Episode 8
Equipment: none
Sweat Factor: No cardio
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18:12Episode 9Deep Stretch | Lisa
Episode 9
Equipment: none
Sweat Factor: No cardio
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19:18Episode 10Core Booster | Lisa
Episode 10
Equipment: squishy ball
Sweat Factor: No cardio
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16:50Episode 11DAY 13 - Restorative Stretch | Lisa
Episode 11
Equipment: none
Sweat Factor: No cardio
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23:40Episode 12DAY 11 - Weighted Glutes | Alex
Episode 12
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:36Episode 13DAY 7 - Pilates & Pulse | Lisa
Episode 13
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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29:18Episode 14DAY 5 - Barre Strength | Alex
Episode 14
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: No cardio
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38:43Episode 15Full Body Floor Strength | Maddie
Episode 15
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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38:27Episode 16Core Strength Blast | Maddie
Episode 16
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
31:46Episode 17Pilates & Pulse | Lisa
Episode 17
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:22Episode 18Restore Flow | Krysta
Episode 18
Equipment: none
Sweat Factor: No cardio
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26:52Episode 19Pilates & Pulse | Lisa
Episode 19
Equipment: squishy ball
Sweat Factor: No cardio
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25:48Episode 20Lower Body Floor | Alex
Episode 20
Equipment: ankle weights
Sweat Factor: No cardio
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45:56Episode 21Hips, Hamstrings & Flow | Lisa
Episode 21
Equipment: none
Sweat Factor: No cardio
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24:48Episode 22Lower Body Barre | Alex
Episode 22
Equipment: sliders
Sweat Factor: No cardio
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40:54Episode 23Travel Glow & Flow | Lisa
Episode 23
Equipment: none
Sweat Factor: No cardio
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30:55Episode 24Ankle Weight AAA | Alex
Episode 24
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com