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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10:18Episode 110 Minute Breathwork | Lisa
Episode 1
Equipment: none
Sweat Factor: No cardio
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42:20Episode 2AAA on the Floor | Jenna
Episode 2
Equipment: pilates ball, hand weights (1-5 lbs)
Sweat Factor: No cardio
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31:37Episode 3Yoga Flow for Pliés | Kylie
Episode 3
Equipment: None
Sweat Factor: No cardio
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28:19Episode 4Class Two — Glute Grow - Upper | Alex
Episode 4
Equipment: Resistance Band
Sweat Factor: No cardio
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Class Twelve —Self Love Yoga Flow | Kylie
Episode 5
Equipment: None
Sweat Factor: No cardio
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Class Nine — Floor Ass & Abs Strength | Jenna
Episode 6
Equipment: Pilates Ball, Ankle weights (optional)
Sweat Factor: No cardio
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Class Seven — Strong Again Lower Body - Travel Edition | Alex
Episode 7
Equipment: resistance band
Sweat Factor: No cardio
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Class Six — Valentines Partner Flow | Kylie + Paige
Episode 8
Equipment: none
Sweat Factor: No cardio
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31:23Episode 9Class Four — Pilates & Pulse | Natalie
Episode 9
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
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34:14Episode 10Class Two — AAA Strength | Alex
Episode 10
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: No cardio
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26:52Episode 11Mat Core & Legs | Natalie
Episode 11
Equipment: Pilates Ball
Sweat Factor: No cardio
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58:02Episode 12Pilates & Pulse | Jenna
Episode 12
Equipment: hand weights 91-5 lbs), ankle weights
Sweat Factor: No cardio
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30:15Episode 13Barre Strength | Alex
Episode 13
Equipment: hand weights (1-5 lbs), resistance band, pilates ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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21:28Episode 14Ballet Barre Arms | Alex
Episode 14
Equipment: ankle weights
Sweat Factor: No cardio
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29:50Episode 15Pilates Ball Core | Maddie
Episode 15
Equipment: pilates ball
Sweat Factor: No cardio
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30:23Episode 16Floor Barre & Pilates | Alex
Episode 16
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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11:47Episode 17Shoulder Flow | Kylie
Episode 17
Equipment: mat
Sweat Factor: No cardio
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35:12Episode 18Second Position Yoga Flow | Kylie
Episode 18
Equipment: hand weights/yoga blocks
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com
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30:28Episode 19Ass & Abs Strength | Natalie
Episode 19
Equipment: resistance band, pilates ball
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com
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39:29Episode 20Low Impact Signature Barre | Natalie
Episode 20
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: No cardio / 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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33:52Episode 21Bodyweight Strength | Ruby
Episode 21
Equipment: none
Sweat Factor: No cardio
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27:49Episode 22Advanced Postpartum Core | Alex
Episode 22
Equipment: pilates ball
Sweat Factor: No cardio
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31:10Episode 23Pelvic Floor Yoga | Kylie
Episode 23
Equipment: yoga blocks or hand weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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11:16Episode 24Yoga Foundations | Kylie
Episode 24
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
