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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44:06Episode 1AAA | Natalie
Episode 1
Equipment: hand weights (1-5 lbs), resistance, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
48:14Episode 2Arms, Ass & Abs | Jenna
Episode 2
Equipment: hand weights (5-10 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:13Episode 3Arms, Ass & Abs | Ruby
Episode 3
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
44:30Episode 4Signature Ass & Abs | Natalie
Episode 4
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:19Episode 5Signature Ass & Abs | Natalie
Episode 5
Equipment: resistance band, squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:25Episode 6AAA | Jenna
Episode 6
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:29Episode 7AAA | Jenna
Episode 7
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
47:11Episode 8Signature Ass & Abs | Jenna
Episode 8
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:08Episode 9AAA | Jenna
Episode 9
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
46:30Episode 10AAA | Ruby
Episode 10
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
49:52Episode 11DAY 14 - AAA | Jenna
Episode 11
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:06Episode 12DAY 2 - Express Ass & Abs | Jenna
Episode 12
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 13Ass & Abs | Jenna
Episode 13
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 14Arms, Ass & Abs | Maddie
Episode 14
Equipment: hand weights (1-5 lbs), sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:25Episode 15Signature Ass & Abs | Jenna
Episode 15
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
57:49Episode 16AAA | Ruby
Episode 16
Equipment: hand weights (1-5 lbs), resistance band, sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
51:41Episode 17Signature Ass & Abs | Jenna
Episode 17
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
32:43Episode 18X-TREME | Jenna
Episode 18
Equipment: heavy weights (5-10 lbs), step (optional)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
27:35Episode 19EMOM X-TREME Lower Body | Alex
Episode 19
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com" -
25:21Episode 20X-TREME EMOM Upper Body | Alex
Episode 20
Equipment: heavy weights (5-10 lbs), squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:39Episode 21Signature Ass & Abs | Ruby
Episode 21
Equipment: sliders, hand weights (1-5 lbs), resistance band
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
41:34Episode 22Day 2 - X-TREME Strength | Maddie
Episode 22
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
44:13Episode 23Day 5 - Glow & Flow | Lisa
Episode 23
Equipment: hand weights (1-5 lbs)
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
53:40Episode 24Day 6 - Signature Ass & Abs | Ruby
Episode 24
Equipment: squishy ball, resistance band, sliders
Sweat Factor: 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com