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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46:25Episode 1AAA Strength | Ruby
Episode 1
Equipment: hand weights (1-5 lbs), resistance band, ankle weights (optional)
Sweat Factor: No cardio
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42:29Episode 2Pilates & Pulse | Abby
Episode 2
Equipment: resistance band, squishy ball, hand weights (1-5 lbs)
Sweat Factor: No cardio
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20:14Episode 3Banded Glutes | Alex
Episode 3
Equipment: resistance band
Sweat Factor: No cardio
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21:23Episode 4Classic Barre Arms | Alex
Episode 4
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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22:11Episode 5Lower Body Pilates | Lisa
Episode 5
Equipment: none
Sweat Factor: No cardio
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23:52Episode 6Stretch & Recovery | Jenna
Episode 6
Equipment: none
Sweat Factor: No cardio
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27:33Episode 7Pilates & Pulse | Lisa
Episode 7
Equipment: none
Sweat Factor: No cardio
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37:51Episode 8Squishy Ball Strength | Maddie
Episode 8
Equipment: squishy ball
Sweat Factor: No cardio
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23:45Episode 9Yoga Flow | Montana
Episode 9
Equipment: none (blocks optional)
Sweat Factor: No cardio
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23:23Episode 10*NEW* HOLIDAY Reset & Recover | Lisa
Episode 10
Equipment: none
Sweat Factor: No cardio
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36:11Episode 11Pilates & Pulse | Lisa
Episode 11
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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18:45Episode 12Stretch & Recover | Lisa
Episode 12
Equipment: none
Sweat Factor: No cardio
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18:12Episode 13Deep Stretch | Lisa
Episode 13
Equipment: none
Sweat Factor: No cardio
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19:18Episode 14Core Booster | Lisa
Episode 14
Equipment: squishy ball
Sweat Factor: No cardio
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16:50Episode 15DAY 13 - Restorative Stretch | Lisa
Episode 15
Equipment: none
Sweat Factor: No cardio
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23:40Episode 16DAY 11 - Weighted Glutes | Alex
Episode 16
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:36Episode 17DAY 7 - Pilates & Pulse | Lisa
Episode 17
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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29:18Episode 18DAY 5 - Barre Strength | Alex
Episode 18
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: No cardio
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38:43Episode 19Full Body Floor Strength | Maddie
Episode 19
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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38:27Episode 20Core Strength Blast | Maddie
Episode 20
Equipment: none
Sweat Factor: No cardio
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31:46Episode 21Pilates & Pulse | Lisa
Episode 21
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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40:22Episode 22Restore Flow | Krysta
Episode 22
Equipment: none
Sweat Factor: No cardio
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26:52Episode 23Pilates & Pulse | Lisa
Episode 23
Equipment: squishy ball
Sweat Factor: No cardio
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25:48Episode 24Lower Body Floor | Alex
Episode 24
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com