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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21:28Episode 1Ballet Barre Arms | Alex
Episode 1
Equipment: ankle weights
Sweat Factor: No cardio
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29:50Episode 2Pilates Ball Core | Maddie
Episode 2
Equipment: pilates ball
Sweat Factor: No cardio
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30:23Episode 3Floor Barre & Pilates | Alex
Episode 3
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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11:47Episode 4Shoulder Flow | Kylie
Episode 4
Equipment: mat
Sweat Factor: No cardio
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35:12Episode 5Second Position Yoga Flow | Kylie
Episode 5
Equipment: hand weights/yoga blocks
Sweat Factor: No cardio
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30:28Episode 6Ass & Abs Strength | Natalie
Episode 6
Equipment: resistance band, squishy ball
Sweat Factor: No cardio
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39:29Episode 7Low Impact Signature Barre | Natalie
Episode 7
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: No cardio / 💧 Slight Cardio
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33:52Episode 8Bodyweight Strength | Ruby
Episode 8
Equipment: none
Sweat Factor: No cardio
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27:49Episode 9Advanced Postpartum Core | Alex
Episode 9
Equipment: squishy ball
Sweat Factor: No cardio
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31:10Episode 10Pelvic Floor Yoga | Kylie
Episode 10
Equipment: yoga blocks or hand weights
Sweat Factor: No cardio
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11:16Episode 11Yoga Foundations | Kylie
Episode 11
Equipment: none
Sweat Factor: No cardio
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20:41Episode 12Travel Banded Booty | Alex
Episode 12
Equipment: resistance band
Sweat Factor: No cardio
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27:53Episode 13Pilates Ball - Core & Lower Back | Lisa
Episode 13
Equipment: squishy ball
Sweat Factor: No cardio
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26:31Episode 14Pilates Ball - Core | Lisa
Episode 14
Equipment: squishy ball
Sweat Factor: No cardio
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47:21Episode 15Pilates Ball - Full Body | Lisa
Episode 15
Equipment: squishy ball
Sweat Factor: No cardio
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44:29Episode 16Pilates Ball - Glutes & Core | Lisa
Episode 16
Equipment: squishy ball
Sweat Factor: No cardio
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11:33Episode 17Pilates Ball - Lower Abs Booster | Lisa
Episode 17
Equipment: squishy ball
Sweat Factor: No cardio
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11:21Episode 18Pilates Ball - Oblique Booster | Lisa
Episode 18
Equipment: squishy ball
Sweat Factor: No cardio
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24:13Episode 19Lower Body Mat | Alex
Episode 19
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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16:39Episode 20Static Stretch | Montana
Episode 20
Equipment: none
Sweat Factor: No cardio
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20:19Episode 21Mat Pilates Legs & Core | Alex
Episode 21
Equipment: ankle weights (optional)
Sweat Factor: No cardio
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19:51Episode 22Pliés & Arms | Alex
Episode 22
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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37:21Episode 23Banded Floor | Maddie
Episode 23
Equipment: resistance band
Sweat Factor: No cardio
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10:30Episode 24Dynamic Stretch | Montana
Episode 24
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com