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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47:17Episode 1Signature Barre Burn | Lisa
Episode 1
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
1:01:21Episode 2X-TREME | Ruby
Episode 2
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:11Episode 3Signature Barre | Ruby
Episode 3
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
1:01:26Episode 4Signature Barre | Maddie
Episode 4
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Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
1:03:07Episode 5Signature Barre Burn | Ruby
Episode 5
Equipment: hand weights (1-5 lbs), ankle weights + weighted ball (optional)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
18:39Episode 6X-TREME Booster | Maddie
Episode 6
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:53Episode 7X-TREME + Cardio | Jenna
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:47Episode 8EMOM Best of Barre 2.0 | Alex
Episode 8
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:35Episode 9Signature Barre | Ruby
Episode 9
Equipment: hand weights (1-5 lbs), resistance band, ankle weights (optional)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com" -
54:11Episode 10Signature Barre | Ruby
Episode 10
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com" -
51:54Episode 11Signature Barre | Ruby
Episode 11
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:44Episode 12Express Barre Burn | Jenna
Episode 12
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:38Episode 13Day 1 - Signature Barre | Ruby
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 -
56:34Episode 14Day 7 - X-TREME Barre Burn | Jenna
Episode 14
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
29:13Episode 15Day 9 - EMOM Best of Signature Barre | Alex
Episode 15
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
44:32Episode 16Day 11 - Signature Barre | Lisa
Episode 16
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
58:40Episode 17Day 14 - Signature Barre Burn | Jenna
Episode 17
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:01Episode 18Signature Barre Burn | Ruby
Episode 18
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧 Medium Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
55:47Episode 19Signature Barre X | Jenna
Episode 19
Equipment: hand weights (1-5 lbs), resistance band, weighted ball (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:12Episode 20X-TREME | Jenna
Episode 20
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com