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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29:50Episode 1Pilates Ball Core | Maddie
Episode 1
Equipment: pilates ball
Sweat Factor: No cardio
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30:23Episode 2Floor Barre & Pilates | Alex
Episode 2
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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11:47Episode 3Shoulder Flow | Kylie
Episode 3
Equipment: mat
Sweat Factor: No cardio
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35:12Episode 4Second Position Yoga Flow | Kylie
Episode 4
Equipment: hand weights/yoga blocks
Sweat Factor: No cardio
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30:28Episode 5Ass & Abs Strength | Natalie
Episode 5
Equipment: resistance band, squishy ball
Sweat Factor: No cardio
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39:29Episode 6Low Impact Signature Barre | Natalie
Episode 6
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: No cardio / 💧 Slight Cardio
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33:52Episode 7Bodyweight Strength | Ruby
Episode 7
Equipment: none
Sweat Factor: No cardio
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27:49Episode 8Advanced Postpartum Core | Alex
Episode 8
Equipment: squishy ball
Sweat Factor: No cardio
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31:10Episode 9Pelvic Floor Yoga | Kylie
Episode 9
Equipment: yoga blocks or hand weights
Sweat Factor: No cardio
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11:16Episode 10Yoga Foundations | Kylie
Episode 10
Equipment: none
Sweat Factor: No cardio
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20:41Episode 11Travel Banded Booty | Alex
Episode 11
Equipment: resistance band
Sweat Factor: No cardio
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27:53Episode 12Pilates Ball - Core & Lower Back | Lisa
Episode 12
Equipment: squishy ball
Sweat Factor: No cardio
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26:31Episode 13Pilates Ball - Core | Lisa
Episode 13
Equipment: squishy ball
Sweat Factor: No cardio
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47:21Episode 14Pilates Ball - Full Body | Lisa
Episode 14
Equipment: squishy ball
Sweat Factor: No cardio
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44:29Episode 15Pilates Ball - Glutes & Core | Lisa
Episode 15
Equipment: squishy ball
Sweat Factor: No cardio
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11:33Episode 16Pilates Ball - Lower Abs Booster | Lisa
Episode 16
Equipment: squishy ball
Sweat Factor: No cardio
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11:21Episode 17Pilates Ball - Oblique Booster | Lisa
Episode 17
Equipment: squishy ball
Sweat Factor: No cardio
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24:13Episode 18Lower Body Mat | Alex
Episode 18
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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16:39Episode 19Static Stretch | Montana
Episode 19
Equipment: none
Sweat Factor: No cardio
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20:19Episode 20Mat Pilates Legs & Core | Alex
Episode 20
Equipment: ankle weights (optional)
Sweat Factor: No cardio
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19:51Episode 21Pliés & Arms | Alex
Episode 21
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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37:21Episode 22Banded Floor | Maddie
Episode 22
Equipment: resistance band
Sweat Factor: No cardio
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10:30Episode 23Dynamic Stretch | Montana
Episode 23
Equipment: none
Sweat Factor: No cardio
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29:40Episode 24Stretch & Unwind | Jenna
Episode 24
Equipment: none
Sweat Factor: No cardio
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