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 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 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.
You’ve never done a program like this before — ever!
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.
What Equipment Do I Need?
You’ll need a few key pieces of equipment to do 9 Week Control Freak:
- Control Track with B-LINES Resistance Band. This adjustable resistance device easily attaches to a qualified door or can be mounted on a wall (Note: It’s important that you only use the Control Track as instructed in our demonstration video and follow the installation guideline provided with the Control Track for safe use).
- Fitness Step (similar to the one used in Transform :20 with the ability to add height)
- Core Ball
- Dumbbells: light, medium, and heavy
How Does Nutrition Fit Into 9 Week Control Freak?
Feeding your body well plays a key role in your training and in leading a healthy life. The key is finding a nutrition program that gives you CONTROL over food, rather than the other way around.
Since Autumn created 9 Week Control Freak, she will be referring to her nutrition program Ultimate Portion Fix and its different options throughout the program.
It’s Autumn’s signature portion-control program with recipes and meal plans that have helped hundreds of thousands of people lose weight.
Autumn will teach you how to take the guesswork out of eating the right portions, every time, while you still get to enjoy your favorite foods — plus cocktails and dessert!
(You’ll see this in real-time when Autumn celebrates her 40th birthday during the program. She’ll show you how to get results but still enjoy life. A TRUE Control Freak!)
This video-based program shows you how to create satisfying meals for your whole family, balance your proteins, fats, and carbs, swap out processed foods without swapping out flavor, and help you reduce the amount of sugary processed foods you eat that undermine your well-being.
People say that for the first time in their lives they have control over food rather than food controlling them, so it’s the perfect fit for a program called 9 Week Control Freak! But you’ll learn habits that can last a lifetime.
Beachbody also offers a nutrition program called 2B Mindset which was created by Registered Dietitian Nutritionist, Ilana Muhlstein, M.S., and is built on the simple principles that helped her lose 100 pounds — and keep it off! 2B Mindset uses four simple guidelines to help you lose weight while still eating larger volumes of food to help you feel satisfied. People say this approach works because it helps them lose weight without feeling deprived.
The good news is when you buy a 9 Week Control Freak Challenge or Completion Pack, you’ll get digital access to both Ultimate Portion Fix and 2B Mindset so you can learn more about each and pick the program that works best for you and your lifestyle.
Autumn will tell you that having all the tools to succeed is one thing, but nothing happens unless you put those tools into action.