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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40:23Episode 1X-TREME Strength | Maddie
Episode 1
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
54:26Episode 2Signature Barre | Natalie
Episode 2
Equipment: squishy ball, resistance band, hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:22Episode 3AAA | Jenna
Episode 3
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:52Episode 4Bi's, Tri's & Shoulders | Alex
Episode 4
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
20:30Episode 5X-TREME Strength Booster | Maddie
Episode 5
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:01Episode 6X-TREME Strength | Maddie
Episode 6
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
39:01Episode 7Core & Upper Body Floor | Maddie
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:11Episode 8Signature Barre | Jenna
Episode 8
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
55:31Episode 9Signature Barre Burn | Jenna
Episode 9
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:09Episode 10Heavy, Light & Cardio | Ruby
Episode 10
Equipment: heavy weights (5-10 lbs), hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:46Episode 11TABATA Thighs & Tris | Maddie
Episode 11
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:36Episode 12Heavy Weight Tabata | Maddie
Episode 12
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:14Episode 13SA Slow Burn Upper Body | Alex
Episode 13
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
15:02Episode 14Strong Again Arms | Alex
Episode 14
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
22:46Episode 15SA Slow Burn Lower Body | Alex
Episode 15
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:29Episode 16Strong Again Standing Core | Alex
Episode 16
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:07Episode 17X-TREME Strength | Maddie
Episode 17
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:15Episode 18X-TREME Strength | Maddie
Episode 18
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
27:48Episode 19X-TREME Sliders | Maddie
Episode 19
Equipment: heavy weights (5-10 lbs), sliders
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:33Episode 20X-TREME | Natalie
Episode 20
Equipment: heavy weights (5-10 lbs), resistance band, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
19:15Episode 21Strong Again Legs | Alex
Episode 21
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
20:25Episode 22Strong Again Full Body | Alex
Episode 22
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:09Episode 23Biceps, Triceps, & Shoulders | Jenna
Episode 23
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:29Episode 24X-TREME Strength | Maddie
Episode 24
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com