9 Week Control Freak

(Phase 3: Week 1, Workout 1) It’s the final phase of the program, so give every rep everything you’ve got. Today’s workout will hammer your back and legs to help you build greater strength and power from the ground up.

(Phase 3: Week 1, Workout 2) Today is all about torching fat and building power and endurance. Tabata-style intervals will make sure you work up a sweat—and burn maximum calories.

(Phase 3: Week 1, Workout 3) Heavy lifting and compound exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.

(Phase 3: Week 1, Workout 4) Sculpt a leaner, more defined torso and stronger arms with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

(Phase 3: Week 1, Workout 5) This workout might emphasize your shoulders and biceps, but by the time you’re done, you’ll feel the burn from head to toe.

(Phase 3: Week 2, Workout 1) The focus is the same as last week, but Autumn changes the density exercises, adds a move to the complex, and increases the intensity of the Tabata section. It’s tough, but so are you. Go crush it.

(Phase 3: Week 2, Workout 2) Autumn dials-up the challenge with longer work intervals and shorter rest periods in this Tabata-inspired workout that will have your heart pounding and legs quaking.

(Phase 3: Week 2, Workout 3) The moves haven’t changed, but you have. You’re stronger and fitter, so lift heavier as you continue to focus on form. The more you challenge yourself, the greater your results will be.

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(Phase 3: Week 2, Workout 5) Raise, row, and press your way to boulder shoulders in this workout that also hits almost every muscle below your waist.

(Phase 3: Week 3, Workout 1) This week’s DCT-T workouts will prove how far you’ve come. Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections to increase the challenge. You got this!

(Phase 3: Week 3, Workout 2) Keep a towel and water bottle handy—you’re going to need them as you sweat your way through this total-body, calorie-incinerating inferno.

(Phase 3: Week 3, Workout 3) The moves haven’t changed since week seven, but you’re getting stronger, so continue to lift heavier. Embrace the burn to optimize your gains.

(Phase 3: Week 3, Workout 4) Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

(Phase 3: Week 3, Workout 5) Congratulations! It’s the last workout, and Autumn is going to make sure you go out in a pool of sweat. As you grind through it, consider what’s next—perhaps another round of 9 Week Control Freak?