9 Week Control Freak

(Phase 2: Week 1, Workout 1) In Phase 2, Autumn advances the exercises and increases the intensity to amplify your results. The Tabata-style intervals in today’s workout will make sure you work up a sweat—and burn crazy calories.

(Phase 2: Week 1, Workout 2) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.

(Phase 2: Week 1, Workout 3) Sculpt sleeve-busting muscle with this arms-focused workout that will shift your metabolism (and fat loss) into overdrive.

(Phase 2: Week 1, Workout 4) 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 2: Week 1, Workout 5) You’ll hit nearly every major muscle above your waist with this targeted upper-body workout. Autumn keeps the intensity high, so stay focused—and hold nothing back.

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(Phase 2: Week 2, Workout 2) 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 2: Week 2, Workout 3) 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.

This episode has no summary.

Presses, rows, and pulldowns are just a few of the moves you’ll tackle in this targeted strength workout that also provides a killer cardio burn.

(Phase 2: Week 3, Workout 1) 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 2: Week 3, Workout 2) Autumn adds a fourth exercise to the complexes and cranks up the intensity of the Tabata sections in this week’s DCT-T workouts to increase the challenge and accelerate your results. You got this!

(Phase 2: Week 3, Workout 3) Build sleeve-busting strength as you hammer your arms from every angle in this workout that also hits almost every muscle below your waist.

(Phase 2: Week 3, Workout 4) The moves haven’t changed since week four, but you’re getting stronger, so continue to lift heavier. Embrace the burn to optimize your gains.

(Phase 2: Week 3, Workout 5) Push hard through every rep to strengthen, sculpt, and define your entire upper body. If your muscles aren’t begging for mercy by the time you’re done, you didn’t go hard enough.