9 Week Control Freak

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10
10x1
Tabata Bonus: High Knees
Episode overview
Grab a towel and get ready to sweat. Eight rounds of high knees in true Tabata style (20 seconds on, 10 seconds off) will test your staying power—and shift your calorie burning into overdrive.
10x2
Tabata Bonus: Step Run-Ups
Episode overview
You’ll need a step for this high-intensity cardio session. Move as quickly as you can, but keep your knees up and watch your foot placement to maintain control and optimize your results.
10x3
Tabata Bonus: Over The Tops
Episode overview
The name of the exercise is exactly what this heart-pounding workout is—over the top. Stay focused and try to keep up with Autumn. You got this!
10x4
Tabata Bonus: Burpees
Episode overview
You’ll have to dig deep to power through this lung-busting cardio session. If your muscles aren’t on fire by the time you’re done, you didn’t go hard enough.
10x5
Tabata Bonus: Scissor Shuffle
Episode overview
This workout requires fast footwork, so stay focused and keep your form tight as you fight the burn through eight rounds.
10x6
Tabata Bonus: Football Fast Feet
Episode overview
Grab your Control Track and channel your inner athlete with this total-body version of the classic football conditioning drill.
10x7
Tabata Bonus: DB Squat Jump
Episode overview
You’ll need weights and a step for this plyometric Tabata workout, which focuses more on explosive power than speed.
10x8
Tabata Bonus: Track Mountain Climbers
Episode overview
The Control Track makes this classic cardio move even more diabolical. Follow Autumn’s lead and give every rep everything you’ve got!
10x9
Tabata Bonus: Burpee Jump lunge
Episode overview
Autumn levels up the classic burpee with a jump lunge to incinerate even more calories.
10x10
Tabata Bonus: DB Rotating Squat Jump
Episode overview
You’ll perform a 180-degree turn during each rep of this lower-body blast that will set your legs on fire.
10x11
Tabata Bonus: Track Mountain Climbers
Episode overview
Autumn adds a twist to the movement to increase the challenge and push your limits.
10x12
Tabata Bonus: Burpee, Star Jack
Episode overview
In this version of the burpee, you’ll do a star jack instead of a regular jump—a small change that creates a bigger burn.
10x13
Tabata Bonus DB Over The Tops (Step)
Episode overview
Autumn makes this exercise even tougher by incorporating a dumbbell. Hold it tight and go as fast as you can with good form to maximize your gains.
10x14
Tabata Bonus: Track Cross Body Mountain Climbers
Episode overview
The Control Track and a cross-body motion make this version of the mountain climber a true muscle burner.
10x15
Tabata Bonus: Burpee Mule Kicks
Episode overview
Just when you thought the burpee couldn’t get any harder, Autumn adds a mule kick. Engage your core to keep your form on point and crush every rep.
10x16
Autumns Favorite Ab Burn-Out
Episode overview
This episode has no summary.
10x17
10-Minute Core Ball Workout
Episode overview
Grab your Core Ball and follow Autumn’s lead to crunch, tuck, and wag your way to a flatter stomach.
10x18
10-Minute Plank Abs Workout
Episode overview
This 10-minute abs burner is all planks, but you won’t be holding still—five dynamic exercise variations will work (and sculpt) your core from all angles.
10x19
10-Minute Control Track Abs
Episode overview
Your abs will be on fire by the time you finish this hardcore workout that utilizes the Control Track to boost the challenge—and your results.
10x20
10-Minute Back Burner
Episode overview
You’ll be one step closer to a V-shape torso when you complete this focused upper-body workout.
10x21
10-Minute Shoulder Sculpt
Episode overview
Build boulder shoulders in just 10 minutes with five moves that target each part of your delts.
10x22
10-Minute Back & Chest Workout
Episode overview
Chisel and define both sides of your upper half with some of Autumn’s favorite pushing and pulling exercises.
10x23
10-Minute Triceps & Biceps Workout
Episode overview
Curls, kickbacks, and overhead extensions are your tickets to sleeve-stretching muscle in this arms-focused strength session.
10x24
Autumn's Favorite Upper Body Blast
Episode overview
You’ll hit your arms, chest, back, and core in just 10 minutes with Autumn's favorite upper-body workout.
10x25
Remote Control Consolidate: Tabata Cardio
Episode overview
This high-intensity workout will have your heart pounding and sweat pouring as you power through exercises designed to boost your burn. Keep your Control Ball handy—you’ll need it for one of Autumn’s most diabolical abs exercises yet.
10x26
Remote Control Consolidate: DCT-T: Biceps & Triceps
Episode overview
Curls and press downs using the Control Track will hit your arms from both sides to help you build balanced strength as you work up a major sweat.
10x27
Remote Control Consolidate: DCT-T: Back & Chest
Episode overview
Try to keep up with Autumn in this upper-body workout that will also have your legs quaking by the time you’re done.
10x28
Remote Control Consolidate: TOTAL BODY TONE
Episode overview
Autumn combines traditional moves and Pilates-inspired exercises in this total-body workout that will help you build strength and burn fat from head to toe.
10x29
Remote Control Consolidate: DCT-T: Shoulders
Episode overview
This workout proves that you don’t need weights to build muscle. Target your shoulders as you achieve a full-body burn with the help of the Control Track.
10x30
9WCF Recovery: Controlled Foam Roll
Episode overview
Mobilize your spine and open up your hips as you reduce tension and tightness all over with the help of a foam roller.
10x31
9WCF Recovery: Controlled Foam Roll Express
Episode overview
This quick, total-body foam-rolling routine can help boost your overall mobility when you’re short on time, helping you recover faster and perform better.
10x32
Warm-Up: Mobility & Activation
Episode overview
You’ll start with cardio to get your blood pumping and muscles warm before transitioning into mobility exercises to prime your entire body for action.
10x33
Warm-Up: Mobility Express
Episode overview
Short on time? Perform this condensed warm-up to help optimize your workout performance (and reduce your risk of injury) as quickly as possible.
10x34
Off the Wall Abs
Episode overview
Grab a pair of light dumbbells and follow Autumn’s lead in this quick, core-carving workout that will leave you dripping with sweat.
10x35
Off the Wall Plank Abs
Episode overview
This episode has no summary.
10x36
Off the Wall Mobility & Active Recovery
Episode overview
Perform this restorative, yoga-inspired stretch session on rest days to enhance your recovery, so you can keep performing at your peak.