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Coming Soon: 9 Week Control Freak


Autumn Calabrese’s 9 Week Control Freak helps you build lean muscle, burn fat, boost endurance, and get shredded in just 20-30 minutes a day! We are so excited because it combines nutrition, exercise, and rest into one program! The Control Freak workouts combine density training, strength moves, and Tabata to get you in the best shape in just over 2 months! 

What Is 9 Week Control Freak?

9 Week Control Freak is a nine-week program that combines three powerful training protocols — in the same workout — to put you on the fast track to the body you want.

Broken into three 3-week phases which will increase in intensity and exercise difficulty, 9 Week Control Freak is the latest program from Super Trainer Autumn Calabrese, who designed it as a total-body solution to help you build muscle, shed fat, boost endurance, and increase definition from head to toe faster than you ever thought possible.

We’re redefining what control freak means and really highlighting the benefits by turning it into a positive. Take control of all the things in your life — nutrition, exercise, sleep — to live a happier, healthier life. 

What Kinds of Workouts Are in 9 Week Control Freak?

9 Week Control Freak requires you to commit to five days of exercise per week: three “DCT-T” workouts (Density, Complexes, and Tabata Training), one day of total-body toning, and one day of express cardio and core.

In addition, there will be supplemental 10-minute workouts to target certain muscle groups. 

Density training helps torch fat and build strength and stamina by amplifying training intensity.

Strength complexes shift muscle-building into overdrive by forcing your muscles to work harder for longer.

Research shows that one of the most powerful stimuli for muscle growth is “time under tension” (TUT), which is how long a muscle is under strain during a set.

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 to create one giant set that maximizes TUT — and muscle gains.

Tabata-inspired interval training helps incinerate calories and increases exercise capacity by challenging your speed, strength, and staying power.

Together, they create a powerful stimulus for a total-body transformation that’s amplified by separate strength-training and cardio workouts each week.

You’ll be doing a variety of different workouts each week in 9 Week Control Freak, but they all share a single collective goal: to help you become stronger, leaner, more powerful, and more athletic in record time.

In just 20 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 complete the workouts and achieve your total-body transformation.

In addition to using some old favorites like the step and free weights, the new control track and core ball will help you streamline your workouts for optimal results.

On workout days, Autumn brings you “regeneration and recovery” sessions with mindful inspiration.

You’ll use stretching and other restorative techniques to help boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to help optimize your results and maintain peak workout performance.

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 works for you so you can stick to it during 9 Week Control Freak and every day thereafter. 

Beachbody has developed two proven nutrition programs to help people reach their goals. Each offers a unique way to approach food without having to count calories or skip favorite foods!  

Ultimate Portion Fix is Autumn Calabrese’s signature program and has 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 — even wine and dessert!

2B Mindset was created by Ilana Muhlstein, M.S., Registered Dietitian Nutritionist, and is built on the 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 let go of the negative mindset that may have held their weight loss back in the past, and it helps them lose weight without feeling deprived.

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 pick the program that works best for you and your lifestyle.

Plus, your first 30 days of the Nutrition+ membership, which features The Monthly Fix and The Mindset Membership, are included in your purchase.

We’ll also send you Autumn’s color-coded containers and Ilana’s 2B Mindset Tracker as our free gifts to help you get started right away. That’s over $200 in value!

Autumn will tell you that reaching your goals is tough, but sometimes it’s even tougher to maintain those goals once you achieve them.

That’s why we created the Nutrition+ membership, to give you delicious recipes, easy-to-follow meal plans, Autumn’s and Ilana’s expert advice, PLUS exclusive access to a community of people to help you stay accountable and motivated.

And, no matter how healthy you eat, it is difficult to get all the nutrition your body needs and craves.

Who Is 9 Week Control Freak For?

9 Week Control Freak is recommended for people who want to:

  • build muscle

  • shed fat

  • boost endurance

  • increase their muscle definition

  • get a great workout in under 30 minutes

  • workout at home!

Even beginners can start this workout because of the modifications offered and its perfect for anyone with a baseline level of fitness.

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 EXTREME, 80 Day Obsession, and others, and the portion-control weight-loss system Ultimate Portion Fix.

She’s also the author of the bestselling FIXATE cookbooks, which have sold over 500,000 copies, and she’s the cohost 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).

Her new book, “Lose Weight Like Crazy, Even If You Have A Crazy Life!” is now available to order on and on

When Can I Access 9 Week Control Freak?

Offers go on sale and VIP early access begins December 21, 2020 (Coach-exclusive window December 7 – December 20, 2020).

  • 9 Week Control Freak officially launches on Beachbody On Demand on May 24, 2021.

  • You can sign up for a Beachbody On Demand membership here.

*ARTICLE SOURCE: Beachbody On Demand Blog

†Phosphorus contributes to normal energy-yielding metabolism.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

‡All products, flavors, and configurations may not be available in your market.

^Contains caffeine, which enhances mental alertness during intense muscular activity.


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