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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45:41Episode 1Barre Strength | Natalie
Episode 1
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:25Episode 2AAA Strength | Ruby
Episode 2
Equipment: hand weights (1-5 lbs), resistance band, ankle weights (optional)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
42:29Episode 3Pilates & Pulse | Abby
Episode 3
Equipment: resistance band, squishy ball, hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
20:14Episode 4Banded Glutes | Alex
Episode 4
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
21:23Episode 5Classic Barre Arms | Alex
Episode 5
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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22:11Episode 6Lower Body Pilates | Lisa
Episode 6
Equipment: none
Sweat Factor: No cardio
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23:52Episode 7Stretch & Recovery | Jenna
Episode 7
Equipment: none
Sweat Factor: No cardio
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27:33Episode 8Pilates & Pulse | Lisa
Episode 8
Equipment: none
Sweat Factor: No cardio
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37:51Episode 9Squishy Ball Strength | Maddie
Episode 9
Equipment: squishy ball
Sweat Factor: No cardio
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23:45Episode 10Yoga Flow | Montana
Episode 10
Equipment: none (blocks optional)
Sweat Factor: No cardio
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23:23Episode 11*NEW* HOLIDAY Reset & Recover | Lisa
Episode 11
Equipment: none
Sweat Factor: No cardio
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36:11Episode 12Pilates & Pulse | Lisa
Episode 12
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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18:45Episode 13Stretch & Recover | Lisa
Episode 13
Equipment: none
Sweat Factor: No cardio
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18:12Episode 14Deep Stretch | Lisa
Episode 14
Equipment: none
Sweat Factor: No cardio
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19:18Episode 15Core Booster | Lisa
Episode 15
Equipment: squishy ball
Sweat Factor: No cardio
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16:50Episode 16DAY 13 - Restorative Stretch | Lisa
Episode 16
Equipment: none
Sweat Factor: No cardio
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23:40Episode 17DAY 11 - Weighted Glutes | Alex
Episode 17
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:36Episode 18DAY 7 - Pilates & Pulse | Lisa
Episode 18
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
29:18Episode 19DAY 5 - Barre Strength | Alex
Episode 19
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: No cardio
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38:43Episode 20Full Body Floor Strength | Maddie
Episode 20
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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38:27Episode 21Core Strength Blast | Maddie
Episode 21
Equipment: none
Sweat Factor: No cardio
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31:46Episode 22Pilates & Pulse | Lisa
Episode 22
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:22Episode 23Restore Flow | Krysta
Episode 23
Equipment: none
Sweat Factor: No cardio
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26:52Episode 24Pilates & Pulse | Lisa
Episode 24
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com