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

(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 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.

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

(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.

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

(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 3: TABATA CARDIO (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 4: DCT-T: SHOULDERS (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 5: TOTAL BODY TONE (Phase 1: Week 2)

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

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

(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.

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

(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.

Workout 4: DCT-T: SHOULDERS (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 5: TOTAL BODY TONE (Phase 1: Week 3)

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

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

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

(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.

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

(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.

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 targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

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

(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.

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)

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.

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

(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 2: DCT-T: SHOULDERS (Phase 2: Week 3)

(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!

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

(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.

Workout 4: TOTAL BODY TONE (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 5: DCT-T: BACK & CHEST (Phase 2: Week 3)

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

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

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

(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.

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

(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.

Workout 5: DCT-T: SHOULDERS & BICEPS (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 1: DCT-T: BACK & LEGS (Phase 3: Week 2)

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

(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.

Workout 3: TOTAL BODY TONE (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 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: DCT-T: SHOULDERS & BICEPS (Phase 3: Week 2)

(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.

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

(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!

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

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

(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.

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

(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 5: DCT-T: SHOULDERS & BICEPS (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?