9 Week Control Freak

(Phase 1: Week 1, Workout 1) Welcome to day one. You’ll work your back and biceps—and burn fat all over—with density training, a strength complex, and Tabata. We call it DCT-T, and it’s your ticket to the body you’ve always wanted.

This episode has no summary.

This episode has no summary.

This episode has no summary.

This episode has no summary.

(Phase 1: 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 1: Week 2, Workout 2) You know the drill, but new exercises provide a fresh challenge. Give Autumn 100% in every rep to maximize your muscle-building and fat loss.

(Phase 1: Week 2, Workout 3) 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 1: Week 2, Workout 4) Presses, extensions, and flys are just a few of the moves you’ll tackle in this targeted workout that also provides a killer cardio burn.

(Phase 1: Week 2, Workout 5) 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.

(Phase 1: Week 3, Workout 1) This week’s DCT workouts will prove how quickly you’re progressing. Autumn adds a fourth move to the complexes and ups the intensity of the Tabata sections to boost the challenge—and your results.

(Phase 1: Week 3, Workout 2) Raise, row, and press your way to boulder shoulders in this workout that also hits almost every muscle below your waist.

(Phase 1: Week 3, Workout 3) Keep a towel and water bottle handy—you’re going to need them as you power through this total-body sweat storm.

(Phase 1: Week 3, Workout 4) Push hard through every rep to strengthen, sculpt, and define these key upper-body muscles. If your chest and triceps aren’t begging for mercy by the time you’re done, you didn’t go hard enough.

(Phase 1: Week 3, Workout 5) It’s the last workout in this phase of the program, so give it all you’ve got. The moves haven’t changed since week one, but you’re getting stronger, so continue to lift heavier.