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