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.
Program Overview
Intermediate
Works well for
Weight Loss, Slim & Sculpt, Strength, Bootcamp
Equipment needed
Control Track, Core Ball, Dumbbells, Step
Getting Started
9 Week Control Freak Sample Workout
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.
First Look
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.
Get Started
Watch this video to get you prepared to take control of every aspect of your fitness and nutrition journey with 9 Week Control Freak.
Control Track Door Installation
This video will provide you with instructions on how to properly install the Control Track to a safe and sturdy door.
Taking Control with Your Nutrition Program
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 Nutrition Supplements
This video will tell you about the supplements that pair perfectly with 9 Week Control Freak to help you get the best results possible.
Meet Autumn
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.
Control Track Wall Mount Installation
This video will provide you with instructions on how to properly install the Control Track Wall Mount to a wall with wooden studs.
Featured Guides
Get Started Guide
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.
Workout Calendar
Use this 9-week calendar to keep you on-track and in control of each workout day.
Brag Board
Use this brag board as a snapshot to track your workout stats. This board makes it easy to take photos of each day so you can share with friends and family on social media.
Control Track Care and Safety Instructions
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.
Is 9 Week Control Freak Right for Me?
To get strong, lean, and powerful, you have to take control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. Super Trainer Autumn Calabrese brings together her most powerful tools for truly game-changing results. Now, it’s up to you. Are you ready to become a control freak?
What Are the Workouts Like?
9 Week Control Freak is broken into 3 phases, 3 weeks each, that build in intensity so you can avoid plateaus. There are 5 workouts a week—3 feature density training, strength complexes, and Tabata-inspired cardio designed to help build lean muscle and burn maximum fat, while the other 2 workouts focus on total-body toning or more Tabata-inspired cardio and core training. There are bonus workouts that can be added to any day, plus nightly controlled stretches to reframe your mind, relax your body, and get you ready for the next workout.
Tools and Equipment
Read the 9 Week Control Freak Get Started Guide for what you can expect, and how you can prepare, for the next 9 weeks. Download the Brag Board and Daily Trackers, so you can immediately begin tracking your progress through each workout. Explore the BODi Quick Start Nutrition Guide for an overview of Ultimate Portion Fix and 2B Mindset, plus strategies for meal planning and prep, and delicious recipes. You’ll need dumbbells, a core ball, and a Control Track. Refer to Control Track installation videos under “Getting Started” for more information.
Meet Autumn
Emily F. lost 13 lbs. with 9 Week Control Freak
This program is so different than anything I’ve ever done before. A huge perk as a mom is that these workouts fly by. It’s hard to talk yourself out of a workout that is just 30 min…this program has gotten me back into a routine and made me fall in love all over again with these at home workouts.
