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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09:54Episode 1Pilates Ball - Cardio Booster | Lisa
Episode 1
Equipment: squishy ball
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
13:42Episode 2Low Impact Cardio Booster | Maddie
Episode 2
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
Ass & Abs Cardio (travel edition) | Ruby
Episode 3
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
28:24Episode 4X-TREME Upper Body & Cardio | Natalie
Episode 4
Equipment: heavy weights (5-10 lbs), step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:25Episode 5Strength & Cardio | Ruby
Episode 5
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
1:00:21Episode 6Cardio & Signature Barre | Danielle
Episode 6
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:13Episode 7Burn Cardio | Jenna
Episode 7
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
30:13Episode 8Barre Burn Cardio | Jenna
Episode 8
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:42Episode 9X-TREME Strength & Cardio | Ruby
Episode 9
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
17:05Episode 10Bodyweight Cardio | Danielle
Episode 10
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:25Episode 11Express Barre X | Natalie
Episode 11
Equipment: hand weights, resistance band, squishy ball
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
56:27Episode 12X-TREME Cardio | Jenna
Episode 12
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
39:34Episode 13Hotel Gym Strength & Cardio 2 | Danielle
Episode 13
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
39:48Episode 14Hotel Gym - Stength & Cardio | Danielle
Episode 14
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
16:22Episode 15SA Cardio | Alex
Episode 15
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:47Episode 16Signature Barre X | Natalie
Episode 16
Equipment: step (optional), hand weights (1-5 lbs), resistance band
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
41:15Episode 17Signature Barre X | Natalie
Episode 17
Equipment: hand weights (1-5 lbs), sliders, resistance band, step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
21:55Episode 18Burn Cardio | Jenna
Episode 18
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
50:23Episode 19Strength & Cardio | Danielle
Episode 19
Equipment: heavy weights (5-10 lbs), squishy ball
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
15:13Episode 20No Jump - No Repeat Cardio | Alex
Episode 20
Equipment: heavy weights, or hand weights, or no equipment
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
54:31Episode 21Strength & Cardio | Danielle
Episode 21
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
31:16Episode 22No Burpee Cardio | Kristi
Episode 22
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:08Episode 23Signature Barre X | Natalie
Episode 23
Equipment: hand weights (1-5 lbs), resistance band, squishy ball, step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:18Episode 24Signature Barre X | Ruby
Episode 24
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
