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All Seasons

Season 1 - Phase 1

  • SPECIAL 0x1 First Look

    • December 21, 2020
    • Beachbody

    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.

  • SPECIAL 0x2 Get Started

    • December 21, 2020
    • Beachbody

    Watch this video to get you prepared to take control of every aspect of your fitness and nutrition journey with 9 Week Control Freak.

  • SPECIAL 0x3 Control Track Door Installation

    • December 21, 2020
    • Beachbody

    This video will provide you with instructions on how to properly install the Control Track to a safe and sturdy door.

  • SPECIAL 0x4 Taking Control with Your Nutrition Program

    • December 21, 2020
    • Beachbody

    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.

  • SPECIAL 0x5 Taking Control with Nutrition Supplements

    • December 21, 2020
    • Beachbody

    This video will tell you about the supplements that pair perfectly with 9 Week Control Freak to help you get the best results possible.

  • SPECIAL 0x6 Meet Autumn

    • December 21, 2020
    • Beachbody

    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.

  • SPECIAL 0x7 Control Track Wall Mount Installation

    • December 21, 2020
    • Beachbody

    This video will provide you with instructions on how to properly install the Control Track Wall Mount to a wall with wooden studs.

  • SPECIAL 0x8 Sample Workout

    • December 21, 2020
    • Beachbody

    Works Well For Weight Loss | Slim & Sculpt | Strength | Bootcamp Equipment Required Control Track, Core Ball, Dumbbells, Step

  • S01E01 Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E02 Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 1)

    • December 21, 2020
    • Beachbody

  • S01E03 Workout 3: TABATA CARDIO (Phase 1: Week 1)

    • December 21, 2020
    • Beachbody

  • S01E04 Workout 4: DCT-T: SHOULDERS (Phase 1: Week 1)

    • December 21, 2020
    • Beachbody

  • S01E05 Workout 5: TOTAL BODY TONE (Phase 1: Week 1)

    • December 21, 2020
    • Beachbody

  • S01E06 Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E07 Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E08 Workout 3: TABATA CARDIO (Phase 1: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E09 Workout 4: DCT-T: SHOULDERS (Phase 1: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E10 Workout 5: TOTAL BODY TONE (Phase 1: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E11 Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E12 Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E13 Workout 3: TABATA CARDIO (Phase 1: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E14 Workout 4: DCT-T: SHOULDERS (Phase 1: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S01E15 Workout 5: TOTAL BODY TONE (Phase 1: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

Season 2 - Phase 2

  • S02E01 Workout 1: TABATA CARDIO (Phase 2: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E02 Workout 2: DCT-T: SHOULDERS (Phase 2: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E03 Workout 3: DCT-T: BICEPS & TRICEPS (Phase 2: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E04 Workout 4: TOTAL BODY TONE (Phase 2: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E05 Workout 5: DCT-T: BACK & CHEST (Phase 2: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E06 Workout 1: TABATA CARDIO (Phase 2: Week 2)

    • December 21, 2020
    • Beachbody

  • S02E07 Workout 2: DCT-T: SHOULDERS (Phase 2: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E08 Workout 3: DCT-T: BICEPS & TRICEPS (Phase 2: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E09 Workout 4: TOTAL BODY TONE (Phase 2: Week 2)

    • December 21, 2020
    • Beachbody

  • S02E10 Workout 5: DCT-T: BACK & CHEST (Phase 2: Week 2)

    • December 21, 2020
    • Beachbody

    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.

  • S02E11 Workout 1: TABATA CARDIO (Phase 2: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E12 Workout 2: DCT-T: SHOULDERS (Phase 2: Week 3)

    • December 21, 2020
    • Beachbody

    (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!

  • S02E13 Workout 3: DCT-T: BICEPS & TRICEPS (Phase 2: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E14 Workout 4: TOTAL BODY TONE (Phase 2: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S02E15 Workout 5: DCT-T: BACK & CHEST (Phase 2: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

Season 3 - Phase 3

  • S03E01 Workout 1: DCT-T: BACK & LEGS (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E02 Workout 2: TABATA CARDIO (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E03 Workout 3: TOTAL BODY TONE (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E04 Workout 4: DCT-T: CHEST & TRICEPS (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E05 Workout 5: DCT-T: SHOULDERS & BICEPS (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E06 Workout 1: DCT-T: BACK & LEGS (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E07 Workout 2: TABATA CARDIO (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E08 Workout 3: TOTAL BODY TONE (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E09 Workout 4: DCT-T: CHEST & TRICEPS (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

  • S03E10 Workout 5: DCT-T: SHOULDERS & BICEPS (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E11 Workout 1: DCT-T: BACK & LEGS (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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!

  • S03E12 Workout 2: TABATA CARDIO (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E13 Workout 3: TOTAL BODY TONE (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E14 Workout 4: DCT-T: CHEST & TRICEPS (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S03E15 Workout 5: DCT-T: SHOULDERS & BICEPS (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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?

Season 4 - Off The Wall Phase 1

Season 5 - Off The Wall Phase 2

Season 6 - Off The Wall Phase 3

  • S06E01 Workout 1: DCT-T: Back & Legs (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E02 Workout 2: Tabata Cardio (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E03 Workout 3: Total Body Tone (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E04 Workout 4: DCT-T: Chest & Triceps (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E05 Workout 5: Shoulders & Biceps (Phase 3: Week 1)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E06 Workout 1: DCT-T: Back & Legs (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E07 Workout 2: Tabata Cardio (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E08 Workout 3: Total Body Tone (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E09 Workout 4: DCT-T: Chest & Triceps (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

  • S06E10 Workout 5: Shoulders & Biceps (Phase 3: Week 2)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E11 Workout 1: DCT-T: Back & Legs (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E12 Workout 2: Tabata Cardio (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E13 Workout 3: Total Body Tone (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E14 Workout 4: DCT-T: Chest & Triceps (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

  • S06E15 Workout 5: Shoulders & Biceps (Phase 3: Week 3)

    • December 21, 2020
    • Beachbody

    (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.

Season 7 - Controlled Stretches Phase 1

  • S07E01 Week 1 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E02 Week 1 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E03 Week 1 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E04 Week 1 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E05 Week 1 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Ease muscle tension from head-to-toe with this total-body stretch session that will help your body recover overnight.

  • S07E06 Week 2 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Start taking control of tomorrow tonight with this quick stretch routine that targets your back and biceps before ending with some relaxing triangle breathing.

  • S07E07 Week 2 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E08 Week 2 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Progress through seven stretches to relax your entire body before ending with deep belly breathing to achieve a sense of calm and well-being.

  • S07E09 Week 2 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Enhance your shoulder mobility and help your entire body recover with this comprehensive Controlled Stretch.

  • S07E10 Week 2 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E11 Week 3 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E12 Week 3 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Perform these six simple stretches to boost blood flow and enhance recovery in your chest and triceps.

  • S07E13 Week 3 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S07E14 Week 3 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Autumn shows you how to stretch your shoulders to build mobility in these key upper-body joints.

  • S07E15 Week 3 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Cap off phase one of 9 Week Control Freak with eight restorative stretches that will help set you up to crush phase two!

Season 8 - Controlled Stretches Phase 2

  • S08E01 Week 1 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Optimize your recovery from today’s intense Tabata Cardio workout with this comprehensive stretch and relaxation routine.

  • S08E02 Week 1 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Triangle breathing, deep stretching, and progressive muscle relaxation will help ease tension throughout your body as you prepare your body for sleep.

  • S08E03 Week 1 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Tonight you’ll perform a series of targeted wall stretches designed specifically to help your body recover from (and adapt to) today’s workout.

  • S08E04 Week 1 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S08E05 Week 1 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Grab your Core Ball for this floor-based routine that will help you relax and unwind as you stretch out your chest and back.

  • S08E06 Week 2 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    A combination of meditative breathing and deep, restorative stretches will help you optimize your results from Autumn’s muscle-burning Tabata Cardio workout.

  • S08E07 Week 2 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S08E08 Week 2 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S08E09 Week 2 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S08E10 Week 2 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Improve your mobility and flexibility as you think back on your week and prepare to crush the final one in phase two.

  • S08E11 Week 3 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S08E12 Week 3 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Tonight’s Controlled Stretch will target your shoulders, utilizing a wall to achieve a deep stretch for maximum results.

  • S08E13 Week 3 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Ease tension in your back and arms with seven relaxing stretches that incorporate the Core Ball.

  • S08E14 Week 3 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Help optimize your recovery from today’s Total Body Tone workout with this total-body Controlled Stretch, which gives your legs some extra love.

  • S08E15 Week 3 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Perform this floor-based routine to stretch out your back and shoulders and reduce tightness all over

Season 9 - Controlled Stretches Phase 3

  • S09E01 Week 1 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    You hit your legs hard today, so give them some love tonight with this lower body-focused Controlled Stretch.

  • S09E02 Week 1 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E03 Week 1 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    If you’re still feeling fatigued from today’s Total Body Tone workout, this quick stretch session will help you hit the refresh button.

  • S09E04 Week 1 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E05 Week 1 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E06 Week 2 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Relax, unplug, and unwind with Autumn as she guides you through a restorative stretch series.

  • S09E07 Week 2 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E08 Week 2 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Stretch your neck, calves, and nearly every muscle in between with this full-body recovery session.

  • S09E09 Week 2 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Tonight’s combination of breathing, stretching, and relaxation exercises is exactly what you need to keep performing at your peak.

  • S09E10 Week 2 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Autumn takes you back to the wall for a deeply relaxing routine that will leave you feeling refreshed and restored.

  • S09E11 Week 3 Workout 1: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E12 Week 3 Workout 2: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E13 Week 3 Workout 3: Controlled Stretch

    • December 21, 2020
    • Beachbody

    Use a wall to help yourself stretch, relax, and unwind after today’s Total Body Tone workout—the last one of the program!

  • S09E14 Week 3 Workout 4: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

  • S09E15 Week 3 Workout 5: Controlled Stretch

    • December 21, 2020
    • Beachbody

    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.

Season 10 - Bonus

  • S10E01 Tabata Bonus: High Knees

    • December 21, 2020
    • Beachbody

    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.

  • S10E02 Tabata Bonus: Step Run-Ups

    • December 21, 2020
    • Beachbody

    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.

  • S10E03 Tabata Bonus: Over The Tops

    • December 21, 2020
    • Beachbody

    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!

  • S10E04 Tabata Bonus: Burpees

    • December 21, 2020
    • Beachbody

    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.

  • S10E05 Tabata Bonus: Scissor Shuffle

    • December 21, 2020
    • Beachbody

    This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds.

  • S10E06 Tabata Bonus: Football Fast Feet

    • December 21, 2020
    • Beachbody

    Grab your Control Track and channel your inner athlete with this total-body version of the classic football conditioning drill.

  • S10E07 Tabata Bonus: DB Squat Jump

    • December 21, 2020
    • Beachbody

    You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed.

  • S10E08 Tabata Bonus: Track Mountain Climbers

    • December 21, 2020
    • Beachbody

    The Control Track makes this classic cardio move even more diabolical. Follow Autumn’s lead and give every rep everything you’ve got!

  • S10E09 Tabata Bonus: Burpee Jump lunge

    • December 21, 2020
    • Beachbody

    Autumn levels up the classic burpee with a jump lunge to incinerate even more calories.

  • S10E10 Tabata Bonus: DB Rotating Squat Jump

    • December 21, 2020
    • Beachbody

    You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire.

  • S10E11 Tabata Bonus: Track Mountain Climbers

    • December 21, 2020
    • Beachbody

    Autumn adds a twist to the movement to increase the challenge and push your limits.

  • S10E12 Tabata Bonus: Burpee, Star Jack

    • December 21, 2020
    • Beachbody

    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.

  • S10E13 Tabata Bonus DB Over The Tops (Step)

    • December 21, 2020
    • Beachbody

    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.

  • S10E14 Tabata Bonus: Track Cross Body Mountain Climbers

    • December 21, 2020
    • Beachbody

    The Control Track and a cross-body motion make this version of the mountain climber a true muscle burner.

  • S10E15 Tabata Bonus: Burpee Mule Kicks

    • December 21, 2020
    • Beachbody

    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.

  • S10E16 Autumns Favorite Ab Burn-Out

    • December 21, 2020
    • Beachbody

  • S10E17 10-Minute Core Ball Workout

    • December 21, 2020
    • Beachbody

    Grab your Core Ball and follow Autumn’s lead to crunch, tuck, and wag your way to a flatter stomach.

  • S10E18 10-Minute Plank Abs Workout

    • December 21, 2020
    • Beachbody

    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.

  • S10E19 10-Minute Control Track Abs

    • December 21, 2020
    • Beachbody

    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.

  • S10E20 10-Minute Back Burner

    • December 21, 2020
    • Beachbody

    You’ll be one step closer to a V-shape torso when you complete this focused upper-body workout.

  • S10E21 10-Minute Shoulder Sculpt

    • December 21, 2020
    • Beachbody

    Build boulder shoulders in just 10 minutes with five moves that target each part of your delts.

  • S10E22 10-Minute Back & Chest Workout

    • December 21, 2020
    • Beachbody

    Chisel and define both sides of your upper half with some of Autumn’s favorite pushing and pulling exercises.

  • S10E23 10-Minute Triceps & Biceps Workout

    • December 21, 2020
    • Beachbody

    Curls, kickbacks, and overhead extensions are your tickets to sleeve-stretching muscle in this arms-focused strength session.

  • S10E24 Autumn's Favorite Upper Body Blast

    • December 21, 2020
    • Beachbody

    You’ll hit your arms, chest, back, and core in just 10 minutes with Autumn's favorite upper-body workout.

  • S10E25 Remote Control Consolidate: Tabata Cardio

    • December 21, 2020
    • Beachbody

    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.

  • S10E26 Remote Control Consolidate: DCT-T: Biceps & Triceps

    • December 21, 2020
    • Beachbody

    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.

  • S10E27 Remote Control Consolidate: DCT-T: Back & Chest

    • December 21, 2020
    • Beachbody

    Try to keep up with Autumn in this upper-body workout that will also have your legs quaking by the time you’re done.

  • S10E28 Remote Control Consolidate: TOTAL BODY TONE

    • December 21, 2020
    • Beachbody

    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.

  • S10E29 Remote Control Consolidate: DCT-T: Shoulders

    • December 21, 2020
    • Beachbody

    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.

  • S10E30 9WCF Recovery: Controlled Foam Roll

    • December 21, 2020
    • Beachbody

    Mobilize your spine and open up your hips as you reduce tension and tightness all over with the help of a foam roller.

  • S10E31 9WCF Recovery: Controlled Foam Roll Express

    • December 21, 2020
    • Beachbody

    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.

  • S10E32 Warm-Up: Mobility & Activation

    • December 21, 2020
    • Beachbody

    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.

  • S10E33 Warm-Up: Mobility Express

    • December 21, 2020
    • Beachbody

    Short on time? Perform this condensed warm-up to help optimize your workout performance (and reduce your risk of injury) as quickly as possible.

  • S10E34 Off the Wall Abs

    • December 21, 2020
    • Beachbody

    Grab a pair of light dumbbells and follow Autumn’s lead in this quick, core-carving workout that will leave you dripping with sweat.

  • S10E35 Off the Wall Plank Abs

    • December 21, 2020
    • Beachbody

  • S10E36 Off the Wall Mobility & Active Recovery

    • December 21, 2020
    • Beachbody

    Perform this restorative, yoga-inspired stretch session on rest days to enhance your recovery, so you can keep performing at your peak.