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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16:50Episode 1DAY 13 - Restorative Stretch | Lisa
Episode 1
Equipment: none
Sweat Factor: No cardio
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23:40Episode 2DAY 11 - Weighted Glutes | Alex
Episode 2
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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33:36Episode 3DAY 7 - Pilates & Pulse | Lisa
Episode 3
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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29:18Episode 4DAY 5 - Barre Strength | Alex
Episode 4
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: No cardio
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38:43Episode 5Full Body Floor Strength | Maddie
Episode 5
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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38:27Episode 6Core Strength Blast | Maddie
Episode 6
Equipment: none
Sweat Factor: No cardio
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31:46Episode 7Pilates & Pulse | Lisa
Episode 7
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
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40:22Episode 8Restore Flow | Krysta
Episode 8
Equipment: none
Sweat Factor: No cardio
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26:52Episode 9Pilates & Pulse | Lisa
Episode 9
Equipment: squishy ball
Sweat Factor: No cardio
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25:48Episode 10Lower Body Floor | Alex
Episode 10
Equipment: ankle weights
Sweat Factor: No cardio
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45:56Episode 11Hips, Hamstrings & Flow | Lisa
Episode 11
Equipment: none
Sweat Factor: No cardio
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24:48Episode 12Lower Body Barre | Alex
Episode 12
Equipment: sliders
Sweat Factor: No cardio
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40:54Episode 13Travel Glow & Flow | Lisa
Episode 13
Equipment: none
Sweat Factor: No cardio
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30:55Episode 14Ankle Weight AAA | Alex
Episode 14
Equipment: ankle weights
Sweat Factor: No cardio
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26:33Episode 15Arms, Legs & Stretch | Alex
Episode 15
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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26:40Episode 16Day 4 - AAA Strength | Alex
Episode 16
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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35:25Episode 17Day 8 - AAA Strength | Lisa
Episode 17
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:31Episode 18AAA Strength | Alex
Episode 18
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:43Episode 19On the Floor Strength | Maddie
Episode 19
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:53Episode 20Soft Flow Yoga | Lisa
Episode 20
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com