>

9 Week Control Freak Review: Free Trial

Do you want to build lean muscle and push yourself harder the next day? If so, then Beachbody’s 9 Week Control Freak workout program is for you. The workouts consist of 3 phases: Tabata-inspired interval training, density training to build lean muscle, and a proactive approach to rest and recovery. The at-home workout is 5 days a week and consists of 3 phases with 10 minute enhancement workouts in between each phase that focus on building strength or burning fat.

9 week control freak is a great program that includes a lot of workouts for you to choose from. There are a total of 21 workouts which include DCT-T, advanced cardio intervals and circuit training.

With Beachbody’s new program you will learn how to maximize your workout time as well as recover better after each one. You can even add additional days to the routine if that is what works best for you! In just about three months you will start to see the changes in your body.

GET YOUR FREE TRIAL TO BEACHBODY ON DEMAND AND 645 HERE BEFORE IT EXPIRES!

What is 9 Week Control Freak?

Beachbody's 9-Week Control Freak workouts bring Tabata-inspired interval training, density training to build lean muscle, and a proactive approach to rest and recovery together for one goal: to help you work harder the next day. The home program is 5 days a week and consists of three phases. You may also do 10-minute extra workouts if want that extra push.

For the next 9 weeks, I'll show you how to incinerate fat and sculpt your body with lean muscle. I'll give you the secrets
to healthy, rightsized meals that can help fuel your weight loss without depriving you of enjoying your food and without starving. And for a true recovery, I'll help you make the most of your downtime. But there's a catch—I can't do the work for you. I need you to take control of the things you CAN control. You've got to be the hustle. Are you ready to become a control freak?

control freak main

What equipment do you need for 9 Week Control Freak?

There is certain equipment you need for this workout to get the most out of it. If you were looking to use only dumbbells then look at our 9 Week Control Freak Off The Wall Program Review below as well.

Equipment Needed:

  • Dumbbells – light, medium, heavy (or use our favorite adjustable dumbbells – Powerblocks)
  • Fitness Step (like used in transform 20) You can also check out the cheaper alternatives to the Beachbody ones by CLICKING HERE!
  • Core Ball (8 inches)
  • Control Track with B-Lines Resistance Bands

Can you do control freak without equipment?

For the regular control freak program you have to use the equipment. They later released Control Freak Off the wall that only uses Dumbbells. This is what I love about Beachbody they listen and give the customer what they ask for.

What's a Control Track?

We get asked this all the time. This variable resistance device may be adjusted easily up and down for a variety of dynamic workouts. The cast uses a stand for their track, but the equipment simply clips on to a door or is mounted on the wall. A demonstration video and installation instructions are included.

Do you have to have to use the Control Track?

For the original Control Freak you do however for the OFF THE WALL version which is included you do not need to. Trust me Autumn Calabrese still kicks your butt no matter what.

Installing The Control Track

There are two mounts that you can use on the wall or a door hook up. Either one you can use I would try to make sure you set it up out of the way so you can leave it setup and use with ease.

In this video, Autumn shows how to install the Control Track to a door below, or you may mount it on the wall. You'll find step-by-step instructions for mounting it on a wall in the 9 Week Control Freak video available on Beachbody On Demand's 9 Week Control Freak page.

9 Week Control Freak Results

Below are the results that have come quite normal with this program. It is what you make of it so put the hard work into the workouts and your nutrition to assure you get these amazing results as well.

control freak results

9 Week Control Freak Workouts

5 DAYS A WEEK, 9 WEEKS
Three workouts feature density training, strength complexes, and Tabata cardio to build lean muscle and burn maximum fat. The other two workouts focus on total-body toning, more Tabata cardio, and core training

3 PHASES, 3 WEEKS EACH PHASE
I build each phase on the one before, while challenging you with new moves and tougher variations, so you can avoid plateaus. Your goal: continue to get stronger and faster while you shed serious pounds.

GAME-CHANGING EQUIPMENT
In addition to dumbbells, a core ball, and a step, you'll also use the Control Track, which offers dynamic resistance from a
range of heights and angles, and constant tension throughout each rep.

People take it for granted, but I know that real, true, mindful rest will help your body respond to the work you just
did, and recover faster. Each night, I'll help you proactively prepare for true rest, to relax your body and reframe
your mindset so you're ready to push harder the next day.

DCT-T (Density, Complex, and Tabata Training)Density: Do as many rounds of 5 moves
in a race against the clock.

Complex: Back-to-back exercises without rest, and without letting go of your weights or resistance bands.
Tabata: Crush calories and burn fat as you chisel your body.

TOTAL BODY TONE: You'll do compound moves back-to-back for full-body resistance training that will
leave no muscle untouched.

TABATA CARDIO: A short and powerful workout with an emphasis on cardio and core.

AUTUMN'S BONUS 10-MINUTE WORKOUTS: Add one to any workout for concentrated effort and definition on a particular muscle group based on your personal goals.

CONTROLLED STRETCH: Controlled stretch is a game-changer. These breakthrough, short nighttime routines will clear your head, relax your muscles, and get you ready for a good night's sleep, so you are ready to take control the next day.

How Long are the 9 Week Control Freak Workouts?

Each 9 Week Control Freak workout takes around 30-40 minutes, but you'll also want to factor in a cool down from time to time. She adds “DCT – T” workouts (density, complexes + tabata) to pump up the intensity, so the workouts are shorter than 80 Day Obsession.

  • The Density part of the workout is high-intensity training with 5 exercises done on rotation for 12 minutes straight.
  • The Complex part focuses complex movements using 2 body parts at once (like a squat with a bicep curl).
  • And Tabata is the HIIT cardio part of the workout which helps you burn more fat than traditional cardio.

How many calories do you burn during 9 week control freak?

You can expect to burn between 250-400 calories with 9 week control freak. This will come down a lot to the effort you put in the style of workout and the amount of weight/resistance you are using.

The Cast Members

9 Week Control Freak results

80 Day Obsession vs 9 Week Control Freak

9 Week Control Freak Sample Workout

Is there music in the workouts?

What does the 9 Week Control Freak meal plan look like?

9 Week Control Freak Nutrition Plan

NUTRITION PLAN
You can't starve yourself to a better body—you need the right food and fuel to stay on-track and motivated. That's why I'm suggesting my most powerful tool to finally take control of food, Ultimate Portion Fix. My breakthrough portion-control program takes the guesswork out of eating using color-coded containers to help you create delicious, perfectly sized meals every time. To get started, head to UltimatePortionFixProgram.com and follow the container guidance for the Moderately Challenging workout. Beachbody also offers the 2B Mindset® nutrition program which can be found
at 2BMindset.com. Whichever one you follow, what matters most is that you TRULY take control and follow it.
Commit to a daily Shakeology®. It's packed with a potent blend of proteins, prebiotics, probiotics, antioxidants, vitamins, and minerals that can help give you a healthy nutritional foundation to make the most of your workouts and help you feel great and on top of your nutritional well-being. Beachbody Performance Energize is clinically tested to
help boost power and endurance when used before workouts, and Beachbody Performance Recover helps promote lean
muscle growth and support your body's recovery immediately after your workout.

Supplements

No supplements are required of course. We personally use recover and energize along with shakeology. I also use creatine monohydrate and a multivitamin to help with recovery.

How much does it cost?

9 Week Control Freak program is actually Free for 14 days if you sign up to Beachbody On Demand 3 Month Trial by CLICKING HERE! Make sure you cancel before your 14 days is up. The equipment you can get on Amazon for a bit cheaper by CLICKING HERE! Or you can get at Beachbody for around $90-95 for the Core Ball and Beachbody Control Track. They do have a SPECIAL GOING ON SO CHECK IT OUT HERE!

What type of pack or bundle do you need?

All you need is the 9 Week Control Freak Accessory Bundle that includes Control Track, Core Ball and Wall Calendar for $79.95. You can see if they have their weekly special by going HERE.

Who should try this Beachbody program?

Anybody who is looking to get into shape by sculpting their body with a wide range of exercises. Follow one of the nutritional programs or your own just make sure you are taking in enough calories to keep up with Super Trainer Autumn Calabrese. This is for beginners up to advanced since there is a modifier. The modifier helps so you can jump back and forth if you are trying the regular exercise and get extra tired jump over to the modifier.

This program is for those that like to try new things since I can pretty much guarantee that will try some exercises you haven't before. It is a great program for those that have 30+ minutes to spare for 9 weeks at a time. She will take you on a fitness journey that if you put the effort into the exercise and your nutrition you will see amazing results.

Who is Autumn Calabrese?

Autumn Calabrese is a celebrity fitness trainer, best-selling book author, and working mother who revolutionized the Beachbody fitness model with her easy technique for controlling portions.

She has amassed a following of more than 1.2 million on Instagram and more than 20,000 customers in just four years since she founded her brand. Her 21 Day Fix program and follow-up 21 Day Fix EXTREME, both of which emphasize rapid weight loss through high-intensity workouts, have been Beachbody's top-selling franchise

Autumn also announced the launch of the FIXATETM Cooking Show, a healthy cooking program with simple, delicious recipes prepared in perfect portion sizes exclusively available through Beachbody On Demand.

Autumn expanded on her success by releasing the Ultimate Portion Fix nutrition program in 2019.

The Smart Fats and Proteins meal plan fine-tunes how to make the most of Portion-Control Containers, with more recipes, methods, and healthy hacks for easier implementation, greater efficacy than ever before, and so simple to customize that they can be tailored to any fitness program or goal.

She has also contributed to the publication of FIXATE Cookbook Vol. 2, which is co-written with her professional chef brother, Bobby.

The Master's Hammer & ChiselTM with fellow Super Trainer Sagi Kalev, Country Heat, and 80 Day Obsession are some of her other fitness and nutrition programs.

Autumn has held certifications from the National Academy of Sports Medicine (NASM) and the American Fitness Professionals & Associates (AFPA) and has taken home top-10 titles at national-level bikini competitions.

When Will 9 Week Control Freak be on Beachbody on Demand?

We have updated the article 9 Week Control Free is currently in the general library of Beachbody On Demand. So if you have BOD get in there and check it out.

9 Week Control Freak Off the Wall Review

There were many people who wanted an option to not have to one purchase all the equipment you use in Control Freak and two to just have a dumbbell version. This was due to most of the moves you can do with just dumbbells as a close alternative or variation.

Then Beachbody being Beachbody answered the calls along with Autumn Calabrese by releasing “Off The Wall”. Either on that you do will mostly come down to what you make of it. If the moves you think are too easy this means you are using to light of weight or not going deep enough.

Below are the specific Off the Wall workouts you incorporate in each phase. All of the other workouts are from the original 9 Week Control Freak Program so you’ll still follow the same calendar no matter which equipment option you choose.

Off The Wall Workouts

Phase 1, Workout 1
Phase 1, Workout 2
Phase 1, Workout 3
Phase 1, Workout 4-5
Phase 2, Workout 1
Phase 2, Workout 2
Phase 2, Workout 3
Phase 2, Workout 4
Phase 2, Workouts 1-5
Phase 3, Workouts 1-5

Off The Wall Calendar

WORKOUT 1
INITIATE
DCT-T: BACK & BICEPS
WORKOUT 2
ACTIVATE
DCT-T: CHEST & TRICEPS
WORKOUT 3
STIMULATE
TABATA CARDIO
WORKOUT 4
ACCELERATE
DCT-T: SHOULDERS
WORKOUT 5
CONCENTRATE
TOTAL BODY TONE
WEEK 2
WORKOUT 1
INITIATE
DCT-T: BACK & BICEPS
WORKOUT 2
ACTIVATE
DCT-T: CHEST & TRICEPS
WORKOUT 3
STIMULATE
TABATA CARDIO
WORKOUT 4
ACCELERATE
DCT-T: SHOULDERS
WORKOUT 5
CONCENTRATE
TOTAL BODY TONE
WEEK 3
WORKOUT 1
INITIATE
DCT-T: BACK & BICEPS
WORKOUT 2
ACTIVATE
DCT-T: CHEST & TRICEPS
WORKOUT 3
STIMULATE
TABATA CARDIO
WORKOUT 4
ACCELERATE
DCT-T: SHOULDERS
WORKOUT 5
CONCENTRATE
TOTAL BODY TONE
WEEK 1
WORKOUT 1
ELEVATE
TABATA CARDIO
WORKOUT 2
RECREATE
DCT-T: SHOULDERS
WORKOUT 3
CELEBRATE
DCT-T: BICEPS & TRICEPS
WORKOUT 4
DOMINATE
TOTAL BODY TONE
WORKOUT 5
COLLABORATE
DCT-T: BACK & CHEST
WEEK 2
WORKOUT 1
ELEVATE
TABATA CARDIO
WORKOUT 2
RECREATE
DCT-T: SHOULDERS
WORKOUT 3
CELEBRATE
DCT-T: BICEPS & TRICEPS
WORKOUT 4
DOMINATE
TOTAL BODY TONE
WORKOUT 5
COLLABORATE
DCT-T: BACK & CHEST
WEEK 3
WORKOUT 1
ELEVATE
TABATA CARDIO
WORKOUT 2
RECREATE
DCT-T: SHOULDERS
WORKOUT 3
CELEBRATE
DCT-T: BICEPS & TRICEPS
WORKOUT 4
DOMINATE
TOTAL BODY TONE
WORKOUT 5
COLLABORATE
DCT-T: BACK & CHEST
WEEK 1
WORKOUT 1
REGULATE
DCT-T: BACK & LEGS
WORKOUT 2
INVIGORATE
TABATA CARDIO
WORKOUT 3
APPRECIATE
TOTAL BODY TONE
WORKOUT 4
INCINERATE
DCT-T: CHEST & TRICEPS
WORKOUT 5
ANNIHILATE
DCT-T: SHOULDERS
& BICEPS
WEEK 2
WORKOUT 1
REGULATE
DCT-T: BACK & LEGS
WORKOUT 2
INVIGORATE
TABATA CARDIO
WORKOUT 3
APPRECIATE
TOTAL BODY TONE
WORKOUT 4
INCINERATE
DCT-T: CHEST & TRICEPS
WORKOUT 5
ANNIHILATE
DCT-T: SHOULDERS
& BICEPS
WEEK 3
WORKOUT 1
REGULATE
DCT-T: BACK & LEGS
WORKOUT 2
INVIGORATE
TABATA CARDIO
WORKOUT 3
APPRECIATE
TOTAL BODY TONE
WORKOUT 4
INCINERATE
DCT-T: CHEST & TRICEPS
WORKOUT 5
ANNIHILATE
DCT-T: SHOULDERS
& BICEPS

Final Thoughts

Whether you want to build lean muscle or push yourself harder the next day, Beachbody’s 9 Week Control Freak program is perfect for you. The workouts are 5 days a week and consist of 3 phases with 10 minute enhancement workouts in between each phase that focus on building strength or burning fat. This is designed to help you achieve your goals faster by taking advantage of what neuroscience has taught us about how the brain works best when it’s constantly challenged in short bursts. If this sounds like something up your alley, click here now! We offer special discounts for people who buy more than one package at once so don't wait any longer–take action today!

Tab Winner

We are fun loving family that lives on a small farm and tries to be healthy. We are not fitness fanatics we are just trying to keep things simple especially with how busy our lives are. We have a few horses, a few dogs, and a young daughter along with a big extended family. Follow us on our journey. I hope you enjoy the website. If you have any questions, feel free to contact us. Please check back for updates!

Recent Content