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Minutes

Ease muscle tension, help boost blood flow, and reframe your mind with 10-minute restorative, light stretching and breathing routines to help you prepare for better sleep and recovery.

Stretch your body and relax your mind with light, restorative routines.

Weeks

Now Available: Relaxation & Meditation on BOD

Ahora Disponible: Relaxation & Meditation on BOD

9 Week Control Freak

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

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.

Workout 1: 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

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.

Workout 2: Controlled Stretch

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

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

Workout 4: Controlled Stretch

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.

Workout 3: Controlled Stretch

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.

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.

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.

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

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.

Workouts

Intermediate

21-30m

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.

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

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.

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

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

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.

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.

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

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

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.

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

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

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.

Mins/Day

21 Day Fix—Simple Fitness. Simple Eating. Fast Results. In just 21 days.

Want amazing results in 21 days? Then all you need is 21 Day Fix. You get a step-by-step, 21-day plan so you succeed. Achieving your weight-loss goals has never been faster or simpler.

Beginner

21 Day Fix

(Not included in regular BOD membership)

Try Portion Fix Today!

21 simple 30-minute workouts. Simple portion control. Fast results.

Get a major calorie burn, tone your muscles, and lose up to 15 pounds in 21 days with a different 30-minute real-time workout every day. Build on the moves weekly to get total-body results, faster.

21 Day Fix Real Time

Melt away stress and anxiety with this guided meditation program.

Melt away stress and anxiety with this 21-day guided meditation program. Quick and easy 10-minute sessions help you feel more relaxed, calm, and in control.

Meditations

UNSTRESS – 21 DAYS OF MEDITATION

10-20m

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.

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.

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.

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.

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.

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.

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.

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

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.

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.

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.

Relax, reduce anxiety, and feel good through guided meditation.

Relax, reduce anxiety, and feel good through the power of guided meditation. Quick, easy sessions calm your mind to help you unwind and de-stress, leaving you inspired, focused, and empowered.

Relaxation & Meditation

How to Use Meditation to Combat Stress

5 Beneficios de Meditar 10 Minutos

Ultimate Portion Fix

Controlled Stretch routines take you through restorative, light stretching and breathing exercises. Autumn designed these sessions to help you boost blood flow, ease muscle tension, and enhance your natural repair processes for better results, so you’re ready for peak performance in your next workout.