Minutes

Take control of the things you can, and get game-changing results from innovative training methods, combined with powerful nutrition and a proactive approach to rest. Now, it’s up to you.

Take control of your health with a powerful combination of fitness, nutrition, and rest.

Weeks

9 Week Control Freak

Tabata vs HIIT: ¿Cuál es la Diferencia y Cuál es Más Difícil?

Tabata vs. HIIT: What’s the Difference and Which is Harder?

This high-intensity sweat sesh can be done with or without equipment. Either way, you’ll feel the burn and burn crazy calories as you give Autumn your max effort in every Tabata-style interval.

9 Week Control Freak Sample Workout

Mins/Day

Get the abs and booty you’ve always wanted in 80 Days.

Lift your butt, sculpt your core, and get an incredible total body transformation with 80 unique “real-time” workouts and a Timed-Nutrition Eating Plan.

Days

Workouts

Intermediate

80 Day Obsession

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.

First Look

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

Get Started

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

Control Track Door Installation

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.

Taking Control with Your Nutrition Program

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.

Meet Autumn

(Phase 1: Week 1, 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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(Phase 3: Week 2, 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.

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

(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.

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

(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?

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

(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.

Workout 2: DCT-T: Chest & Triceps (Phase 1: Week 2)

(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.

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

(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.

Workout 3: Tabata Cardio (Phase 1: Week 3)

(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.

Workout 1: Tabata Cardio (Phase 2: Week 1)

(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.

Workout 3: DCT-T: Biceps & Triceps (Phase 2: Week 1)

(Phase 2: Week 1, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.

Workout 5: DCT-T: Back & Chest (Phase 2: Week 1)

(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.

Workout 2: DCT-T: Shoulders (Phase 2: Week 2)

(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.

Workout 3: DCT-T: Biceps & Triceps (Phase 2: Week 2)

(Phase 2: Week 2, 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.

Workout 4: Total Body Tone (Phase 2: Week 2)

(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.

Workout 2: DCT-T: Shoulders (Phase 2: Week 3)

(Phase 2: Week 3, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.

Workout 5: DCT-T: Back & Chest (Phase 2: Week 3)

(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.

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

(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.

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

(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.

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

(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.

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

(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.

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

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.

Workout 3: Controlled Stretch

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

Workout 5: Controlled Stretch

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

Workout 1: Controlled Stretch

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

Workout 2: Controlled Stretch

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

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

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

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.

Workout 4: Controlled Stretch

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.

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.

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

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

Tabata Bonus: Football Fast Feet

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

Tabata Bonus: Track Mountain Climbers

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

Tabata Bonus: DB Rotating Squat Jump

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

Tabata Bonus Track Mountain Climbers

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

Tabata Bonus: Track Cross Body Mountain Climbers

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

DCT-T: Back & Chest

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.

TOTAL BODY TONE

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

Controlled Foam Roll

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.

Warm-Up: Mobility & Activation

Start sculpting the washboard you’ve always wanted with Autumn’s favorite moves for six-pack abs.

Off the Wall Plank Abs

This guide is a quick and easy way to get you prepared to take control of every aspect of your fitness and nutrition journey with 9 Week Control Freak.

Get Started Guide

Carefully read through the Control Track Care and Safety Instructions to better understand your Control Track, where to safely attach it, and how to safely use it.

Control Track Care and Safety Instructions

Use these detailed 9 Week Control Freak Off the Wall trackers so you have a better understanding of your daily progress through Phase 1. Track weights for individual moves in DCT-T and Total Body Tone days.

9WCF Off the Wall Total Control Trackers (Phase 1)

Use these detailed 9 Week Control Freak Off the Wall trackers so you have a better understanding of your daily progress through Phase 3. Track weights for individual moves in DCT-T and Total Body Tone days.

9WCF Off the Wall Total Control Trackers (Phase 3)

This Playlist of the 80's, 90's and 2000's Hip-Hop/Pop/Rap Playlist was created by Super Trainer Autumn Calabrese to keep you focused, motivated and in control of your 9 Week Control Freak workouts.

Autumn's Tracks

(Not included in regular BOD membership)

Try Portion Fix Today!

Take the guesswork out of eating perfectly sized meals for healthy weight loss.

EASY TO FOLLOW. FAST RESULTS. Autumn teaches you how to use portion control containers to help give you the results you expect, while you still enjoy the food, drinks and desserts you love!

Portion Fix

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

Taking Control with Nutrition Supplements

(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.

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

(Phase 1: Week 1, 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.

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

(Phase 1: Week 1, 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.

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

(Phase 1: Week 1, 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.

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

(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.

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

(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.

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

(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.

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

(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.

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

(Phase 2: Week 2, 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.

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

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

(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.

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

(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.

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

(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.

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

(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.

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

(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.

Workout 1: DCT-T: Back & Biceps (Phase 1: Week 1)

Workout 2: DCT-T: Chest & Triceps (Phase 1: Week 1)

Workout 4: DCT-T: Shoulders (Phase 1: Week 1)

(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.

Workout 1: DCT-T: Back & Biceps (Phase 1: Week 2)

(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.

Workout 1: DCT-T: Back & Biceps (Phase 1: Week 3)

(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.

Workout 2: DCT-T: Chest & Triceps (Phase 1: Week 3)

(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.

Workout 4: DCT-T: Shoulders (Phase 1: Week 3)

(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.

Workout 5: Total Body Tone (Phase 1: Week 3)

(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.

Workout 4: Total Body Tone (Phase 2: Week 1)

Workout 1: Tabata Cardio (Phase 2: Week 2)

(Phase 2: Week 2, Workout 5) You’ll hit nearly every major muscle above your waist with this comprehensive upper-body workout.

Workout 5: DCT-T: Back & Chest (Phase 2: Week 2)

(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.

Workout 3: DCT-T: Biceps & Triceps (Phase 2: Week 3)

(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.

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

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

(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.

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

(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.

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

(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.

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

(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.

Program Materials

Spotify Playlist

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