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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47:13Episode 1Arms, Ass & Abs | Ruby
Episode 1
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
44:30Episode 2Signature Ass & Abs | Natalie
Episode 2
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:19Episode 3Signature Ass & Abs | Natalie
Episode 3
Equipment: resistance band, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:25Episode 4AAA | Jenna
Episode 4
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:29Episode 5AAA | Jenna
Episode 5
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:11Episode 6Signature Ass & Abs | Jenna
Episode 6
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:08Episode 7AAA | Jenna
Episode 7
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:30Episode 8AAA | Ruby
Episode 8
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:52Episode 9DAY 14 - AAA | Jenna
Episode 9
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:06Episode 10DAY 2 - Express Ass & Abs | Jenna
Episode 10
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
51:12Episode 11Ass & Abs | Jenna
Episode 11
Equipment: hand weights (1-5 lbs), resistance band, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:04Episode 12Arms, Ass & Abs | Maddie
Episode 12
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:25Episode 13Signature Ass & Abs | Jenna
Episode 13
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:49Episode 14AAA | Ruby
Episode 14
Equipment: hand weights (1-5 lbs), resistance band, sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:41Episode 15Signature Ass & Abs | Jenna
Episode 15
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:43Episode 16X-TREME | Jenna
Episode 16
Equipment: heavy weights (5-10 lbs), step (optional)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
27:35Episode 17EMOM X-TREME Lower Body | Alex
Episode 17
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com" -
25:21Episode 18X-TREME EMOM Upper Body | Alex
Episode 18
Equipment: heavy weights (5-10 lbs), squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:39Episode 19Signature Ass & Abs | Ruby
Episode 19
Equipment: sliders, hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
41:34Episode 20Day 2 - X-TREME Strength | Maddie
Episode 20
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
44:13Episode 21Day 5 - Glow & Flow | Lisa
Episode 21
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:40Episode 22Day 6 - Signature Ass & Abs | Ruby
Episode 22
Equipment: squishy ball, resistance band, sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
55:57Episode 23Day 12 - X-TREME | Ruby
Episode 23
Equipment: heavy weights (5-10 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
42:00Episode 24Day 13 - AAA | Lisa
Episode 24
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com