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.
-
46:07Episode 1X-TREME Strength | Maddie
Episode 1
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:15Episode 2X-TREME Strength | Maddie
Episode 2
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
27:48Episode 3X-TREME Sliders | Maddie
Episode 3
Equipment: heavy weights (5-10 lbs), sliders
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:33Episode 4X-TREME | Natalie
Episode 4
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 5Strong Again Legs | Alex
Episode 5
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
20:25Episode 6Strong Again Full Body | Alex
Episode 6
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:09Episode 7Biceps, Triceps, & Shoulders | Jenna
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:29Episode 8X-TREME Strength | Maddie
Episode 8
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:44Episode 9Signature Barre | Ruby
Episode 9
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:32Episode 10SA Upper Body & Core | Alex
Episode 10
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
28:38Episode 11X-TREME Strength Express | Maddie
Episode 11
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
43:29Episode 12Signature Barre Burn | Ruby
Episode 12
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
50:01Episode 13Signature Barre | Natalie
Episode 13
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 14X-TREME | Jenna
Episode 14
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
22:19Episode 15Strong Again X-TREME Full Body | Alex
Episode 15
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:04Episode 16SA Circuit (X-TREME) | Alex
Episode 16
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
19:14Episode 17SA X-TREME | Alex
Episode 17
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:31Episode 18X-TREME Strength | Maddie
Episode 18
Equipment: heavy weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:25Episode 19X-TREME Strength | Maddie
Episode 19
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:13Episode 20X-TREME Lower Body | Alex
Episode 20
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:36Episode 21X-TREME Arms & Abs | Natalie
Episode 21
Equipment: Squishy ball, heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:56Episode 22Signature Barre | Natalie
Episode 22
Equipment: sliders, squishy ball, hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:42Episode 23X-TREME Lunges | Maddie
Episode 23
Equipment: heavy weights (5-10 lbs), step (optional)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
28:39Episode 245 lb Arms & Core | Alex
Episode 24
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com