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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46:44Episode 1Signature Barre | Ruby
Episode 1
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:32Episode 2SA Upper Body & Core | Alex
Episode 2
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
28:38Episode 3X-TREME Strength Express | Maddie
Episode 3
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
43:29Episode 4Signature Barre Burn | Ruby
Episode 4
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
50:01Episode 5Signature Barre | Natalie
Episode 5
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:48Episode 6X-TREME | Jenna
Episode 6
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
22:19Episode 7Strong Again X-TREME Full Body | Alex
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:04Episode 8SA Circuit (X-TREME) | Alex
Episode 8
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
19:14Episode 9SA X-TREME | Alex
Episode 9
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:31Episode 10X-TREME Strength | Maddie
Episode 10
Equipment: heavy weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:25Episode 11X-TREME Strength | Maddie
Episode 11
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:13Episode 12X-TREME Lower Body | Alex
Episode 12
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:36Episode 13X-TREME Arms & Abs | Natalie
Episode 13
Equipment: Squishy ball, heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:56Episode 14Signature Barre | Natalie
Episode 14
Equipment: sliders, squishy ball, hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:42Episode 15X-TREME Lunges | Maddie
Episode 15
Equipment: heavy weights (5-10 lbs), step (optional)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
28:39Episode 165 lb Arms & Core | Alex
Episode 16
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:27Episode 17Heavy Shoulders & Back | Maddie
Episode 17
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
41:31Episode 18Signature Barre Burn | Natalie
Episode 18
Equipment: Hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:26Episode 19X-TREME Booty & Legs | Alex
Episode 19
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:29Episode 20X-TREME | Jenna
Episode 20
Equipment: heavy weights (5-10 lbs), sliders, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:35Episode 21X-TREME Strength | Ruby
Episode 21
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:58Episode 22X-TREME Strength | Maddie
Episode 22
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:59Episode 23Signature Barre Burn | Natalie
Episode 23
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:57Episode 24X-TREME Floor Upper Body & Core | Jenna
Episode 24
Equipment: heavy weights (5-10 lbs), squishy ball, resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com