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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26:52Episode 1Mat Core & Legs | Natalie
Episode 1
Equipment: Pilates Ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
58:02Episode 2Pilates & Pulse | Jenna
Episode 2
Equipment: hand weights 91-5 lbs), ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
30:15Episode 3Barre Strength | Alex
Episode 3
Equipment: hand weights (1-5 lbs), resistance band, pilates ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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21:28Episode 4Ballet Barre Arms | Alex
Episode 4
Equipment: ankle weights
Sweat Factor: No cardio
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29:50Episode 5Pilates Ball Core | Maddie
Episode 5
Equipment: pilates ball
Sweat Factor: No cardio
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30:23Episode 6Floor Barre & Pilates | Alex
Episode 6
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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11:47Episode 7Shoulder Flow | Kylie
Episode 7
Equipment: mat
Sweat Factor: No cardio
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35:12Episode 8Second Position Yoga Flow | Kylie
Episode 8
Equipment: hand weights/yoga blocks
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com
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30:28Episode 9Ass & Abs Strength | Natalie
Episode 9
Equipment: resistance band, pilates ball
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com
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39:29Episode 10Low Impact Signature Barre | Natalie
Episode 10
Equipment: hand weights (1-5 lbs), pilates ball
Sweat Factor: No cardio / 💧 Slight Cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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33:52Episode 11Bodyweight Strength | Ruby
Episode 11
Equipment: none
Sweat Factor: No cardio
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27:49Episode 12Advanced Postpartum Core | Alex
Episode 12
Equipment: pilates ball
Sweat Factor: No cardio
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31:10Episode 13Pelvic Floor Yoga | Kylie
Episode 13
Equipment: yoga blocks or hand weights
Sweat Factor: No cardio
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11:16Episode 14Yoga Foundations | Kylie
Episode 14
Equipment: none
Sweat Factor: No cardio
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20:41Episode 15Travel Banded Booty | Alex
Episode 15
Equipment: resistance band
Sweat Factor: No cardio
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27:53Episode 16Pilates Ball - Core & Lower Back | Lisa
Episode 16
Equipment: pilates ball
Sweat Factor: No cardio
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26:31Episode 17Pilates Ball - Core | Lisa
Episode 17
Equipment: pilates ball
Sweat Factor: No cardio
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47:21Episode 18Pilates Ball - Full Body | Lisa
Episode 18
Equipment: pilates ball
Sweat Factor: No cardio
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44:29Episode 19Pilates Ball - Glutes & Core | Lisa
Episode 19
Equipment: pilates ball
Sweat Factor: No cardio
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11:33Episode 20Pilates Ball - Lower Abs Booster | Lisa
Episode 20
Equipment: pilates ball
Sweat Factor: No cardio
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11:21Episode 21Pilates Ball - Oblique Booster | Lisa
Episode 21
Equipment: pilates ball
Sweat Factor: No cardio
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24:13Episode 22Lower Body Mat | Alex
Episode 22
Equipment: heavy weights (5-10 lbs)
Sweat Factor: No cardio
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16:39Episode 23Static Stretch | Montana
Episode 23
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com
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20:19Episode 24Mat Pilates Legs & Core | Alex
Episode 24
Equipment: ankle weights (optional)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com