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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27:24Episode 1Prenatal Strength | Maddie
Episode 1
Equipment: heavy weights (5-10 lbs), ankle weights, squishy ball, step (optional)
Sweat Factor: No cardio
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35:59Episode 2Heavy Weight Circuit | Maddie
Episode 2
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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27:17Episode 3Heavy Weight Circuit | Maddie
Episode 3
Equipment: heavy weights (5-10 lbs), resistance bands, pilates ball
Sweat Factor: No cardio
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37:21Episode 4Floor Strength | Maddie
Episode 4
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: No cardio
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21:25Episode 5X-TREME Circuit | Maddie
Episode 5
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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19:01Episode 6EMOM Heavy Standing Core | Alex
Episode 6
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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24:59Episode 7SA - Biceps & Booty | Alex
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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27:22Episode 8SA - Biceps & Legs | Alex
Episode 8
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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26:20Episode 9Strong Again Full Body | Alex
Episode 9
Equipment: heavy weights
Sweat Factor: No cardio
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38:56Episode 10Express Signature Barre | Natalie
Episode 10
Equipment: hand weights, squishy ball, resistance band
Sweat Factor: 💧💧 Medium Cardio
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43:10Episode 11X-TREME | Natalie
Episode 11
Equipment: heavy weights (5-10 lbs), resistance bands, pilates ball
Sweat Factor: 💧 Slight Cardio
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40:16Episode 12Signature Barre | Natalie
Episode 12
Equipment: Resistance Bands, Hand Weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
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49:52Episode 13Signature Barre | Natalie
Episode 13
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: 💧💧 Medium Cardio
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38:40Episode 14Signature Barre | Ruby
Episode 14
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
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53:53Episode 15No Weights Signature Barre | Jenna
Episode 15
Equipment: resistance bands, sliders
Sweat Factor: 💧💧 Medium Cardio
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59:49Episode 16Signature Barre Burn | Jenna
Episode 16
Equipment: hand weights (1-5 lbs), sliders, resistance bands
Sweat Factor: 💧💧 Medium Cardio
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45:22Episode 17X-TREME | Jenna
Episode 17
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
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43:36Episode 18X-TREME Strength Tabata | Maddie
Episode 18
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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34:21Episode 19Express Signature Barre | Ruby
Episode 19
Equipment: hand weights (1-5 lbs), ankle weights
Sweat Factor: 💧💧 Medium Cardio
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22:19Episode 20Full Body Heavy EMOM | Alex
Episode 20
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
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32:33Episode 21X-TREME Floor (Prenatal) | Maddie
Episode 21
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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58:51Episode 22Signature Barre Burn | Ruby
Episode 22
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧 Medium Cardio
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16:12Episode 23EMOM - Core & Upper Body | Alex
Episode 23
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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23:15Episode 24EMOM - Arms & Legs | Alex
Episode 24
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com