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.
-
31:16Episode 1No Burpee Cardio | Kristi
Episode 1
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:08Episode 2Signature Barre X | Natalie
Episode 2
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 3Signature Barre X | Ruby
Episode 3
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:43Episode 4X-TREME + Cardio | Jenna
Episode 4
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧 Medium Cardio / 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
25:19Episode 5Express Barre X | Lisa
Episode 5
Equipment: hand weights (1-5 lbs), step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:20Episode 6Cardio Blast | Jenna
Episode 6
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
DAY 15 - X-TREME TABATA Strength & Cardio | Maddie
Episode 7
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:18Episode 8Express Barre X | Ruby
Episode 8
Equipment: hand weights/weighted ball (1-6 lbs), step (optional),
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
21:04Episode 9Cardio Arms | Lisa
Episode 9
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
31:59Episode 10Express Barre X | Jenna
Episode 10
Equipment: hand weights (1-5 lbs), step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:27Episode 11Signature Barre X | Jenna
Episode 11
Equipment: hand weights (1-5 lbs), weighted ball (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:52Episode 12X-TREME Circuit | Danielle
Episode 12
Equipment: heavy weights (5-10 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:06Episode 13Cardio Blast | Jenna
Episode 13
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
42:59Episode 14Cardio & Core | Lisa
Episode 14
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:31Episode 15Signature Barre X | Jenna
Episode 15
Equipment: hand weights (1-5 lbs), resistance band, step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
18:19Episode 16Travel Circuit | Lisa
Episode 16
Equipment: none
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:59Episode 17May 12 Sunday Service - Barre X | Marinna
Episode 17
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
41:56Episode 18Signature Barre X | Jenna
Episode 18
Equipment: hand weights (1-5 lbs), step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:15Episode 19Full Body Blast | Danielle
Episode 19
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:55Episode 20Day 3 - Signature Barre X | Jenna
Episode 20
Equipment: hand weights (1-5 lbs), resistance band, step
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
Day 15 - X-TREME Strength & Cardio Circuit | Danielle
Episode 21
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
37:20Episode 22Full Body Cardio | Danielle
Episode 22
Equipment: hand weights, step (optional)
Sweat Factor: 💧💧💧 Maximum Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
