Control Freak

It's time to take control!

9 Week Control Freak is five days of exercise per week: three DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core. In addition, there will be supplemental 10-minute bonus workouts to target certain muscle groups.

Density Training

Density training builds strength and stamina by amplifying training intensity, requiring you to perform 5 exercises for as many rounds as you can fit in before the clock expires.

Strength complexes shift muscle building into overdrive by increasing time under tension.

By not allowing you to put down your weights or let go of your resistance bands until you’ve completed every rep of every exercise, Autumn’s strength complexes combine a handful of different exercises into one giant set that maximizes muscle endurance, strength gains, and calorie burn.

Tabata Inspired

Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power with short bursts of cardio intensity followed by short breaks. Together, these three training formats create a powerful stimulus for results. Add a day of pure strength training and a day of Tabata cardio workouts, and you’re going to understand what it feels like to be in total control

Unlike ANY other program

You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all lead to one goal: control. This is Beachbody’s latest breakthrough to help you become strong, lean, and powerful. In just 18 to 30 minutes at home, you can trigger more muscle growth, incinerate more calories, and burn more fat than many people do in an hour at the gym.


Who Is Autumn Calabrese?

Nutrition expert and Beachbody Super Trainer Autumn Calabrese is the creator of the breakthrough fitness programs 21 Day Fix, 21 Day Fix EXTREME80 Day Obsession, and others, and the portion-control weight-loss system Ultimate Portion Fix.

She’s also the author of the bestselling “Lose Weight Like Crazy Even If You Have A Crazy Life” and FIXATE I and II cookbooks, which have sold over 500,000 copies, and she’s the co-host of the FIXATE healthy cooking show on Beachbody On Demand with her brother, chef Bobby Calabrese.

Autumn is a certified holistic health coach through the Institute of Integrative Nutrition and has held certifications from the National Academy of Sports Medicine (NASM), as well as the American Fitness Professionals & Associates (AFPA).