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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27:53Episode 1Pilates Ball - Core & Lower Back | Lisa
Episode 1
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:31Episode 2Pilates Ball - Core | Lisa
Episode 2
Equipment: squishy ball
Sweat Factor: No cardio
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47:21Episode 3Pilates Ball - Full Body | Lisa
Episode 3
Equipment: squishy ball
Sweat Factor: No cardio
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44:29Episode 4Pilates Ball - Glutes & Core | Lisa
Episode 4
Equipment: squishy ball
Sweat Factor: No cardio
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11:33Episode 5Pilates Ball - Lower Abs Booster | Lisa
Episode 5
Equipment: squishy ball
Sweat Factor: No cardio
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11:21Episode 6Pilates Ball - Oblique Booster | Lisa
Episode 6
Equipment: squishy ball
Sweat Factor: No cardio
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24:13Episode 7Lower Body Mat | Alex
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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16:39Episode 8Static Stretch | Montana
Episode 8
Equipment: none
Sweat Factor: No cardio
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20:19Episode 9Mat Pilates Legs & Core | Alex
Episode 9
Equipment: ankle weights (optional)
Sweat Factor: No cardio
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19:51Episode 10Pliés & Arms | Alex
Episode 10
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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37:21Episode 11Banded Floor | Maddie
Episode 11
Equipment: resistance band
Sweat Factor: No cardio
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43:17Episode 12Low Impact Signature Barre | Natalie
Episode 12
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio / 💧 Slight Cardio
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10:30Episode 13Dynamic Stretch | Montana
Episode 13
Equipment: none
Sweat Factor: No cardio
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29:40Episode 14Stretch & Unwind | Jenna
Episode 14
Equipment: none
Sweat Factor: No cardio
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48:59Episode 15X-TREME Floor Strength | Maddie
Episode 15
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:41Episode 16Barre Strength | Natalie
Episode 16
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: No cardio
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46:25Episode 17AAA Strength | Ruby
Episode 17
Equipment: hand weights (1-5 lbs), resistance band, ankle weights (optional)
Sweat Factor: No cardio
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42:29Episode 18Pilates & Pulse | Abby
Episode 18
Equipment: resistance band, squishy ball, hand weights (1-5 lbs)
Sweat Factor: No cardio
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20:14Episode 19Banded Glutes | Alex
Episode 19
Equipment: resistance band
Sweat Factor: No cardio
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21:23Episode 20Classic Barre Arms | Alex
Episode 20
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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22:11Episode 21Lower Body Pilates | Lisa
Episode 21
Equipment: none
Sweat Factor: No cardio
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23:52Episode 22Stretch & Recovery | Jenna
Episode 22
Equipment: none
Sweat Factor: No cardio
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27:33Episode 23Pilates & Pulse | Lisa
Episode 23
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:51Episode 24Squishy Ball Strength | Maddie
Episode 24
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com