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.
Off the Wall: Phase 1 (Week 1)
Workout 1: DCT-T: Back & Biceps (Phase 1: Week 1)
(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 2: DCT-T: Chest & Triceps (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 3: Tabata Cardio (Phase 1: Week 1)
(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 4: DCT-T: Shoulders (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 5: Total Body Tone (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.
Off the Wall: Phase 1 (Week 2)
Workout 1: DCT-T: Back & Biceps (Phase 1: Week 2)
(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 2: DCT-T: Chest & Triceps (Phase 1: Week 2)
(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 3: Tabata Cardio (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 4: DCT-T: Shoulders (Phase 1: Week 2)
(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.
Workout 5: Total Body Tone (Phase 1: Week 2)
(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.
Off the Wall: Phase 1 (Week 3)
Workout 1: DCT-T: Back & Biceps (Phase 1: Week 3)
(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 2: DCT-T: Chest & Triceps (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 3: Tabata Cardio (Phase 1: Week 3)
(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 4: DCT-T: Shoulders (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 5: Total Body Tone (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.
Off the Wall: Phase 2 (Week 1)
Workout 1: Tabata Cardio (Phase 2: Week 1)
(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 2: DCT-T: Shoulders (Phase 2: Week 1)
(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.
Workout 3: DCT-T: Biceps & Triceps (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 4: Total Body Tone (Phase 2: Week 1)
(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 5: DCT-T: Back & Chest (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.
Off the Wall: Phase 2 (Week 2)
Workout 1: Tabata Cardio (Phase 2: Week 2)
(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 2: DCT-T: Shoulders (Phase 2: Week 2)
(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 3: DCT-T: Biceps & Triceps (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 4: Total Body Tone (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 5: DCT-T: Back & Chest (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.
Off the Wall: Phase 2 (Week 3)
Workout 1: Tabata Cardio (Phase 2: Week 3)
(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.
Workout 2: DCT-T: Shoulders (Phase 2: Week 3)
(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 3: DCT-T: Biceps & Triceps (Phase 2: Week 3)
(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 4: Total Body Tone (Phase 2: Week 3)
(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.
Workout 5: DCT-T: Back & Chest (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.
Off the Wall: Phase 3 (Week 1)
Workout 1: DCT-T: Back & Legs (Phase 3: Week 1)
(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 2: Tabata Cardio (Phase 3: Week 1)
(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 3: Total Body Tone (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 4: DCT-T: Chest & Triceps (Phase 3: Week 1)
(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.
Workout 5: Shoulders & Biceps (Phase 3: Week 1)
(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.
Off the Wall: Phase 3 (Week 2)
Workout 1: DCT-T: Back & Legs (Phase 3: Week 2)
(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.
Workout 2: Tabata Cardio (Phase 3: Week 2)
(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 3: Total Body Tone (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 4: DCT-T: Chest & Triceps (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 5: Shoulders & Biceps (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.
Off the Wall: Phase 3 (Week 3)
Workout 1: DCT-T: Back & Legs (Phase 3: Week 3)
(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 2: Tabata Cardio (Phase 3: Week 3)
(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 3: Total Body Tone (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 4: DCT-T: Chest & Triceps (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.
Workout 5: Shoulders & Biceps (Phase 3: Week 3)
(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.
