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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48:19Episode 1X-TREME | Jenna
Episode 1
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:20Episode 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 -
56:39Episode 3Glow & Flow | Montana
Episode 3
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
54:37Episode 4
Signature Barre Burn | Ruby
Episode 4
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:10Episode 5Express X-TREME | Maddie
Episode 5
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:36Episode 6Signature Barre | Jenna
Episode 6
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:05Episode 7X-TREME | Jenna
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:40Episode 8Signature Barre | Ruby
Episode 8
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:00Episode 9X-TREME Tababa | Maddie
Episode 9
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
\Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:25Episode 10Signature Barre | Natalie
Episode 10
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:48Episode 11Signature Barre | Natalie
Episode 11
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:00Episode 12Signature Barre | Natalie
Episode 12
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:30Episode 13Signature Barre | Natalie
Episode 13
Equipment: hand weights (1-5 lbs), squishy ball, resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:08Episode 14Signature Barre | Natalie
Episode 14
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:24Episode 15DAY 12 - X-TREME | Maddie
Episode 15
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
50:28Episode 16DAY 10 - Glow & Flow | Montana
Episode 16
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:36Episode 17DAY 9 - Signature Barre | Jenna
Episode 17
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:19Episode 18DAY 8 - X-TREME Strength | Maddie
Episode 18
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
57:51Episode 19DAY 6 - Signature Barre Burn | Jenna
Episode 19
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
56:59Episode 20DAY 4 - Glow & Flow | Montana
Episode 20
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
41:12Episode 21DAY 3 - X-TREME Strength | Maddie
Episode 21
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
36:30Episode 22DAY 1 - Signature Barre | Natalie
Episode 22
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
35:22Episode 23X-TREME Circuit | Lisa
Episode 23
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:17Episode 24Signature Barre Burn | Lisa
Episode 24
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
