2020 feels like it has taken control of everything. Now, it’s time to take it back! It’s going to be an epic new year — because we are ending it with the release of the 10th Beachbody program created by Autumn Calabrese — 9 Week Control Freak.
New moves, new equipment, stunning results, including a comprehensive approach to taking control of the things that truly dictate the quality of your life, like strength, stamina, nutrition, and even sleep. It’s time to take control!
People often associate being a “control freak” as a negative, but Super Trainer Autumn Calabrese empowers you to turn it into a positive with her new program, 9 Week Control Freak.
What Is 9 Week Control Freak?
Autumn designed 9 Week Control Freak as three phases that will increase in intensity and exercise difficulty, 5 days a week, three weeks at a time.
What Kinds of Workouts Are in 9 Week Control Freak?
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.
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
What Are Controlled Stretches?
On workout days, Autumn brings you Controlled Stretch sessions. You’ll use light stretching, breathing exercises, and other restorative techniques to help prepare you for better sleep and recovery overnight.
This will boost blood flow, ease muscle tension, and enhance your body’s natural repair and recovery processes to optimize your results. You’ll be ready for peak workout performance in your next session.
You’ll sleep so well, you’ll wonder why you haven’t been doing this all along!
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.
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!
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.
Shakeology
Drinking Shakeology daily is the fastest and most delicious way to help provide your body with a daily dose of dense nutrition.
Meticulously crafted with as many as 60+ superfood ingredients, including premium proteins, phytonutrients, probiotics, prebiotics, adaptogens, digestive enzymes, vitamins, minerals, and more, Shakeology helps provide healthy energy,† satisfy cravings, and make sure your body has the fuel it needs to thrive.*
Available in both plant-based vegan and whey-based formulas, as well as amazing flavors like chocolate, vanilla, strawberry, and café latte.‡
To learn more about how our nutrition programs and products can help you lead a healthier lifestyle, check out BODNutrition.com.
How Can I Maximize My Performance During 9 Week Control Freak?
9 Week Control Freak is serious business — and that means you need serious nutrition to make the most of the workouts.
That’s why we recommend Beachbody Performance supplements.
Consumed before training, Energize is perfect for helping increase energy, endurance, and focus during your workout.*^
And when you’re finished, drinking Recover helps speed muscle recovery, combat exercise-induced muscle soreness, and support muscle protein synthesis.*‡
Who Is 9 Week Control Freak For?
9 Week Control Freak is recommended for people with a baseline level of fitness. For the eager beginners, modifications will be available for the more advanced moves.
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 “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).
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 my 9 Week Control Freak Launch Group HERE
- Ready to Order?
- Click here for Challenge Packs (perfect for those who don’t currently have a BOD membership)
- Click here for Completion Packs (perfect for those who already have BOD and want early access to 9 Week Control freak)
†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.
Source: Beachbody Blog
