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.
-
37:51Episode 1Squishy Ball Strength | Maddie
Episode 1
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:45Episode 2Yoga Flow | Montana
Episode 2
Equipment: none (blocks optional)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:23Episode 3*NEW* HOLIDAY Reset & Recover | Lisa
Episode 3
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
36:11Episode 4Pilates & Pulse | Lisa
Episode 4
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
18:45Episode 5Stretch & Recover | Lisa
Episode 5
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
18:12Episode 6Deep Stretch | Lisa
Episode 6
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
19:18Episode 7Core Booster | Lisa
Episode 7
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
16:50Episode 8DAY 13 - Restorative Stretch | Lisa
Episode 8
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
23:40Episode 9DAY 11 - Weighted Glutes | Alex
Episode 9
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
33:36Episode 10DAY 7 - Pilates & Pulse | Lisa
Episode 10
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
29:18Episode 11DAY 5 - Barre Strength | Alex
Episode 11
Equipment: hand weights (1-5 lbs), squishy ball
Sweat Factor: No cardio
Need Equipment? Or cute workout clothes? Shop here: www.shop.barrebelleonline.com -
38:43Episode 12Full Body Floor Strength | Maddie
Episode 12
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
38:27Episode 13Core Strength Blast | Maddie
Episode 13
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
31:46Episode 14Pilates & Pulse | Lisa
Episode 14
Equipment: hand weights (1-5 lbs), resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:22Episode 15Restore Flow | Krysta
Episode 15
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:52Episode 16Pilates & Pulse | Lisa
Episode 16
Equipment: squishy ball
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
25:48Episode 17Lower Body Floor | Alex
Episode 17
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
45:56Episode 18Hips, Hamstrings & Flow | Lisa
Episode 18
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
24:48Episode 19Lower Body Barre | Alex
Episode 19
Equipment: sliders
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
40:54Episode 20Travel Glow & Flow | Lisa
Episode 20
Equipment: none
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
30:55Episode 21Ankle Weight AAA | Alex
Episode 21
Equipment: ankle weights
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:33Episode 22Arms, Legs & Stretch | Alex
Episode 22
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
26:40Episode 23Day 4 - AAA Strength | Alex
Episode 23
Equipment: hand weights (1-5 lbs)
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com -
35:25Episode 24Day 8 - AAA Strength | Lisa
Episode 24
Equipment: resistance band
Sweat Factor: No cardio
Shop equipment and athleisure here: www.shop.barrebelleonline.com