This video gives you a sneak peek into everything 9 Week Control Freak. Find out how 9 Week Control Freak can give you the tools to take control of your health, fitness, nutrition and recovery. Autumn Calabrese shows you all the components that make up 9 Week Control Freak including demonstrating moves from the actual workouts.
Watch this video to get you prepared to take control of every aspect of your fitness and nutrition journey with 9 Week Control Freak.
This video will provide you with instructions on how to properly install the Control Track to a safe and sturdy door.
Taking control of your nutrition and eating habits is the best way to get great results. In this video, Autumn gives you the power to choose which nutrition plan will work best for your life and how to best optimize your healthy lifestyle transformation.
This video will tell you about the supplements that pair perfectly with 9 Week Control Freak to help you get the best results possible.
In this heartwarming video, get to know your Super Trainer Autumn Calabrese as she highlights pivotal moments of her life leading up to her 10th Beachbody program 9 Week Control Freak, and how all of her expertise can help you take control of your health, nutrition, fitness, and sleep.
This video will provide you with instructions on how to properly install the Control Track Wall Mount to a wall with wooden studs.
Works Well For Weight Loss | Slim & Sculpt | Strength | Bootcamp Equipment Required Control Track, Core Ball, Dumbbells, Step
(Phase 1: Week 1, Workout 1) Welcome to day one. You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. We call it DCT-T, and it’s your ticket to the body you’ve always wanted.
(Phase 1: Week 2, Workout 1) The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.
(Phase 1: Week 2, Workout 2) You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to maximize your muscle-building and fat loss.
(Phase 1: Week 2, Workout 3) Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
(Phase 1: Week 2, Workout 4) Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted workout that also provides a killer cardio burn.
(Phase 1: Week 2, Workout 5) The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.
(Phase 1: Week 3, Workout 1) This week’s DCT workouts will prove how quickly you’re progressing. Autumn adds a fourth move to the complexes and ups the intensity of the Tabata sections to boost the challenge—and your results.
(Phase 1: Week 3, Workout 2) Raise, row, and press your way to boulder shoulders in this workout that also hits almost every muscle below your waist.
(Phase 1: Week 3, Workout 3) Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.
(Phase 1: Week 3, Workout 4) Push hard through every rep to strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough.
(Phase 1: Week 3, Workout 5) It’s the last workout in this phase of the program, so give it all you’ve got. The moves haven’t changed since week one, but you’re getting stronger, so continue to lift heavier.
(Phase 2: Week 1, Workout 1) In Phase 2, Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn crazy calories.
(Phase 2: Week 1, Workout 2) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.
(Phase 2: Week 1, Workout 3) Sculpt sleeve-busting muscle with this arms-focused workout that will shift your metabolism (and fat loss) into overdrive.
(Phase 2: Week 1, Workout 4) Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.
(Phase 2: Week 1, Workout 5) You’ll hit nearly every major muscle above your waist with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.
(Phase 2: Week 2, Workout 2) The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.
(Phase 2: Week 2, Workout 3) You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to maximize your muscle-building and fat loss.
Presses, rows, and pulldowns are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.
(Phase 2: Week 3, Workout 1) Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.
(Phase 2: Week 3, Workout 2) Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections in this week’s DCT-T workouts to increase the challenge and accelerate your results. You got this!
(Phase 2: Week 3, Workout 3) Build sleeve-busting strength as you hammer your arms from every angle in this workout that also hits almost every muscle below your waist.
(Phase 2: Week 3, Workout 4) The moves haven’t changed since week four, but you’re getting stronger, so continue to lift heavier. Embrace the burn to optimize your gains.
(Phase 2: Week 3, Workout 5) Push hard through every rep to strengthen, sculpt, and define your entire upper body. If your muscles aren’t begging for mercy by the time you’re done, you didn’t go hard enough.
(Phase 3: Week 1, Workout 1) It’s the final phase of the program, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.
(Phase 3: Week 1, Workout 2) Today is all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn maximum calories.
(Phase 3: Week 1, Workout 3) Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.
(Phase 3: Week 1, Workout 4) Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.
(Phase 3: Week 1, Workout 5) This workout might emphasize your shoulders and biceps, but by the time you’re done, you’ll feel the burn from head to toe.
(Phase 3: Week 2, Workout 1) The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.
(Phase 3: Week 2, Workout 2) Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
(Phase 3: Week 2, Workout 3) The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.
(Phase 3: Week 2, Workout 5) Raise, row, and press your way to boulder shoulders in this workout that also hits almost every muscle below your waist.
(Phase 3: Week 3, Workout 1) This week’s DCT-T workouts will prove how far you’ve come. Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections to increase the challenge. You got this!
(Phase 3: Week 3, Workout 2) Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.
(Phase 3: Week 3, Workout 3) The moves haven’t changed since week seven, but you’re getting stronger, so continue to lift heavier. Embrace the burn to optimize your gains.
(Phase 3: Week 3, Workout 4) Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.
(Phase 3: Week 3, Workout 5) Congratulations! It’s the last workout, and Autumn is going to make sure you go out in a pool of sweat. As you grind through it, consider what’s next—perhaps another round of 9 Week Control Freak?
(Phase 1: Week 1, Workout 1) You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. We call it DCT-T, and it’s your ticket to the body you’ve always wanted.
(Phase 1: Week 2, Workout 1) You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. We call it DCT-T, and it’s your ticket to the body you’ve always wanted.
(Phase 1: Week 2, Workout 2) Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.
(Phase 1: Week 2, Workout 3) Today is all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn maximum calories.
(Phase 1: Week 2, Workout 4) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.
(Phase 1: Week 2, Workout 5) Heavy lifting and compound (multi-joint) exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.
(Phase 1: Week 3, Workout 1) You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. We call it DCT-T, and it’s your ticket to the body you’ve always wanted.
(Phase 1: Week 3, Workout 2) Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.
(Phase 1: Week 3, Workout 3) Today is all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn maximum calories.
(Phase 1: Week 3, Workout 4) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.
(Phase 1: Week 3, Workout 5) Heavy lifting and compound (multi-joint) exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.
(Phase 2: Week 1, Workout 1) Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
(Phase 2: Week 1, Workout 2) The focus is the same as last week, but new exercises provide a fresh challenge. Give Autumn 100 percent in every rep to maximize your muscle building and fat loss.
(Phase 2: Week 1, Workout 3) Follow Autumn’s lead to hit your arms from both sides and build balanced strength as you incinerate fat.
(Phase 2: Week 1, Workout 4) The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.
(Phase 2: Week 1, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.
(Phase 2: Week 2, Workout 2) The focus is the same as last week, but new exercises provide a fresh challenge. Give Autumn 100 percent in every rep to maximize your muscle building and fat loss.
(Phase 2: Week 2, Workout 3) Follow Autumn’s lead to hit your arms from both sides and build balanced strength as you incinerate fat.
(Phase 2: Week 2, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.
(Phase 2: Week 3, Workout 1) Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.
(Phase 2: Week 3, Workout 2) The focus is the same as last week, but new exercises provide a fresh challenge. Give Autumn 100 percent in every rep to maximize your muscle building and fat loss.
(Phase 2: Week 3, Workout 3) Follow Autumn’s lead to hit your arms from both sides and build balanced strength as you incinerate fat.
(Phase 2: Week 3, Workout 4) The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.
(Phase 2: Week 3, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.
(Phase 3: Week 1, Workout 1) You have one week to go, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.
(Phase 3: Week 1, Workout 2) Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn crazy calories.
(Phase 3: Week 1, Workout 3) Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.
(Phase 3: Week 1, Workout 4) Push hard through every rep to strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough.
(Phase 3: Week 1, Workout 5) Sculpt sleeve-busting muscle with this targeted arm workout that will shift your metabolism (and fat loss) into overdrive.
(Phase 3: Week 2, Workout 1) You have one week to go, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.
(Phase 3: Week 2, Workout 2) Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn crazy calories.
(Phase 3: Week 2, Workout 3) Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.
(Phase 3: Week 2, Workout 5) Sculpt sleeve-busting muscle with this targeted arm workout that will shift your metabolism (and fat loss) into overdrive.
(Phase 3: Week 3, Workout 1) You have one week to go, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.
(Phase 3: Week 3, Workout 2) Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn crazy calories.
(Phase 3: Week 3, Workout 3) Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.
(Phase 3: Week 3, Workout 4) Push hard through every rep to strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough.
(Phase 3: Week 3, Workout 5) Sculpt sleeve-busting muscle with this targeted arm workout that will shift your metabolism (and fat loss) into overdrive.
Join Autumn each night to stretch the muscles you targeted earlier in the day and to prepare your mind and body for a more restful (and restorative) sleep. Tonight’s focus: back and biceps.
You’ll need a towel for tonight’s Controlled Stretch, so keep one handy as you ease tension and enhance mobility in your chest and triceps. Autumn ends the session with triangle breathing to help you calm your mind before bed.
Give your legs some TLC after today’s intense Tabata Cardio workout. Autumn guides you through the 4-7-8 breathing method to deepen your relaxation and enhance your recovery.
Autumn shows you how to use a Core Ball to stretch your neck, shoulders, and chest. You’ll also perform progressive muscle relaxation (PMR) to prepare your body for sleep.
Ease muscle tension from head-to-toe with this total-body stretch session that will help your body recover overnight.
Start taking control of tomorrow tonight with this quick stretch routine that targets your back and biceps before ending with some relaxing triangle breathing.
Autumn demonstrates how to use a wall to deepen the stretch in your chest, triceps, and legs. She also provides a powerful mantra to help prepare you for sleep—and tomorrow’s workout.
Progress through seven stretches to relax your entire body before ending with deep belly breathing to achieve a sense of calm and well-being.
Enhance your shoulder mobility and help your entire body recover with this comprehensive Controlled Stretch.
Follow Autumn’s lead in this total-body Controlled Stretch that starts with your calves and works its way up to your neck, hitting every major muscle group in between.
You’ll need a Core Ball for tonight’s Controlled Stretch, which will help you relax and unwind, as well as ease tension in your back and biceps.
Perform these six simple stretches to boost blood flow and enhance recovery in your chest and triceps.
Two minutes of 4-7-8 breathing set the stage for this relaxing, total-body stretch session that will help your body recover from today’s Tabata Cardio workout.
Autumn shows you how to stretch your shoulders to build mobility in these key upper-body joints.
Cap off phase one of 9 Week Control Freak with eight restorative stretches that will help set you up to crush phase two!
Optimize your recovery from today’s intense Tabata Cardio workout with this comprehensive stretch and relaxation routine.
Triangle breathing, deep stretching, and progressive muscle relaxation will help ease tension throughout your body as you prepare your body for sleep.
Tonight you’ll perform a series of targeted wall stretches designed specifically to help your body recover from (and adapt to) today’s workout.
The best way to recover from a Total Body Tone workout is with a total-body controlled stretch. Follow Autumn’s lead as she helps you reduce tension and boost blood flow from head to toe.
Grab your Core Ball for this floor-based routine that will help you relax and unwind as you stretch out your chest and back.
A combination of meditative breathing and deep, restorative stretches will help you optimize your results from Autumn’s muscle-burning Tabata Cardio workout.
Today’s workout might have targeted your shoulders, but if your legs are still shaking from all of those sumo squat jumps, you’re in luck—Autumn takes tonight’s Controlled Stretch to the wall to give your lower body some TLC.
This series of gentle stretches will relax your entire body and calm your mind in less than 10 minutes as you wind down from your day.
Take a moment to check in with yourself as you stretch your entire body. Are you eating as healthfully as possible? Drinking enough water? Getting enough sleep? Identify areas for improvement and start focusing on them tomorrow.
Improve your mobility and flexibility as you think back on your week and prepare to crush the final one in phase two.
This soothing stretch session focuses on your legs to enhance your recovery from Tabata Cardio. Two minutes of 4-7-8 breathing at the end will also help calm your mind.
Tonight’s Controlled Stretch will target your shoulders, utilizing a wall to achieve a deep stretch for maximum results.
Ease tension in your back and arms with seven relaxing stretches that incorporate the Core Ball.
Help optimize your recovery from today’s Total Body Tone workout with this total-body Controlled Stretch, which gives your legs some extra love.
Perform this floor-based routine to stretch out your back and shoulders and reduce tightness all over
You hit your legs hard today, so give them some love tonight with this lower body-focused Controlled Stretch.
Grab your Core Ball for a soothing recovery session that concludes with a new breathing technique to bring peace and calm to your body and mind.
If you’re still feeling fatigued from today’s Total Body Tone workout, this quick stretch session will help you hit the refresh button.
Your workouts are getting harder, making these nightly Controlled Stretches all the more important. Follow Autumn’s lead to work out your kinks and accelerate your recovery.
Week one of phase three is in the books! Kick off a weekend of much deserved self-care with this full-body mobility routine that emphasizes your arms and shoulders.
Relax, unplug, and unwind with Autumn as she guides you through a restorative stretch series.
If you’re gassed from today’s Tabata Cardio, this Controlled Stretch will help you refill your tank so you’re ready for Total Body Tone tomorrow.
Stretch your neck, calves, and nearly every muscle in between with this full-body recovery session.
Tonight’s combination of breathing, stretching, and relaxation exercises is exactly what you need to keep performing at your peak.
Autumn takes you back to the wall for a deeply relaxing routine that will leave you feeling refreshed and restored.
It’s the final week of 9 Week Control Freak, but you aren’t finished yet. Stay focused and keep doing your Controlled Stretches to optimize your results.
Today’s Tabata Cardio was intense, making it extra important to focus on your legs tonight. Follow along with Autumn to stretch out your entire lower body.
Use a wall to help yourself stretch, relax, and unwind after today’s Total Body Tone workout—the last one of the program!
You have one workout to go, and tonight’s Controlled Stretch will help you crush it. Breathe deeply and stretch with focus and intent so you’re ready give Autumn everything you’ve got tomorrow.
You did it! You completed 9 Week Control Freak, and are now stronger, leaner, and fitter than you’ve likely ever been before. As you stretch this evening, consider your next goal—and think big. You’re in control, so anything is possible.
Grab a towel and get ready to sweat. Eight rounds of high knees in true Tabata style (20 seconds on, 10 seconds off) will test your staying power—and shift your calorie burning into overdrive.
You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results.
The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this!
You’ll have to dig deep to power through this lung-busting cardio session. If your muscles aren’t on fire by the time you’re done, you didn’t go hard enough.
This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds.
Grab your Control Track and channel your inner athlete with this total-body version of the classic football conditioning drill.
You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed.
The Control Track makes this classic cardio move even more diabolical. Follow Autumn’s lead and give every rep everything you’ve got!
Autumn levels up the classic burpee with a jump lunge to incinerate even more calories.
You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire.
Autumn adds a twist to the movement to increase the challenge and push your limits.
In this version of the burpee, you’ll do a star jack instead of a regular jump—a small change that creates a bigger burn.
Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains.
The Control Track and a cross-body motion make this version of the mountain climber a true muscle burner.
Just when you thought the burpee couldn’t get any harder, Autumn adds a mule kick. Engage your core to keep your form on point and crush every rep.
Grab your Core Ball and follow Autumn’s lead to crunch, tuck, and wag your way to a flatter stomach.
This 10-minute abs burner is all planks, but you won’t be holding still—five dynamic exercise variations will work (and sculpt) your core from all angles.
Your abs will be on fire by the time you finish this hardcore workout that utilizes the Control Track to boost the challenge—and your results.
You’ll be one step closer to a V-shape torso when you complete this focused upper-body workout.
Build boulder shoulders in just 10 minutes with five moves that target each part of your delts.
Chisel and define both sides of your upper half with some of Autumn’s favorite pushing and pulling exercises.
Curls, kickbacks, and overhead extensions are your tickets to sleeve-stretching muscle in this arms-focused strength session.
You’ll hit your arms, chest, back, and core in just 10 minutes with Autumn's favorite upper-body workout.
This high-intensity workout will have your heart pounding and sweat pouring as you power through exercises designed to boost your burn. Keep your Control Ball handy—you’ll need it for one of Autumn’s most diabolical abs exercises yet.
Curls and press downs using the Control Track will hit your arms from both sides to help you build balanced strength as you work up a major sweat.
Try to keep up with Autumn in this upper-body workout that will also have your legs quaking by the time you’re done.
Autumn combines traditional moves and Pilates-inspired exercises in this total-body workout that will help you build strength and burn fat from head to toe.
This workout proves that you don’t need weights to build muscle. Target your shoulders as you achieve a full-body burn with the help of the Control Track.
Mobilize your spine and open up your hips as you reduce tension and tightness all over with the help of a foam roller.
This quick, total-body foam-rolling routine can help boost your overall mobility when you’re short on time, helping you recover faster and perform better.
You’ll start with cardio to get your blood pumping and muscles warm before transitioning into mobility exercises to prime your entire body for action.
Short on time? Perform this condensed warm-up to help optimize your workout performance (and reduce your risk of injury) as quickly as possible.
Grab a pair of light dumbbells and follow Autumn’s lead in this quick, core-carving workout that will leave you dripping with sweat.
Perform this restorative, yoga-inspired stretch session on rest days to enhance your recovery, so you can keep performing at your peak.