9 Week Control Freak

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  • : 171
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  • Beachbody
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4
4x1
Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 1)
Episode overview
(Phase 1: Week 1, Workout 1) 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.
4x2
Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 1)
Episode overview
This episode has no summary.
4x3
Workout 3: TABATA CARDIO (Phase 1: Week 1)
Episode overview
This episode has no summary.
4x4
Workout 4: DCT-T: SHOULDERS (Phase 1: Week 1)
Episode overview
This episode has no summary.
4x5
Workout 5: TOTAL BODY TONE (Phase 1: Week 1)
Episode overview
This episode has no summary.
4x6
Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 2)
Episode overview
(Phase 1: Week 2, Workout 1) 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.
4x7
Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 2)
Episode overview
(Phase 1: Week 2, Workout 2) 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.
4x8
Workout 3: TABATA CARDIO (Phase 1: Week 2)
Episode overview
(Phase 1: Week 2, Workout 3) 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.
4x9
Workout 4: DCT-T: SHOULDERS (Phase 1: Week 2)
Episode overview
(Phase 1: Week 2, Workout 4) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.
4x10
Workout 5: TOTAL BODY TONE (Phase 1: Week 2)
Episode overview
(Phase 1: Week 2, Workout 5) Heavy lifting and compound (multi-joint) exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.
4x11
Workout 1: DCT-T: BACK & BICEPS (Phase 1: Week 3)
Episode overview
(Phase 1: Week 3, Workout 1) 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.
4x12
Workout 2: DCT-T: CHEST & TRICEPS (Phase 1: Week 3)
Episode overview
(Phase 1: Week 3, Workout 2) 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.
4x13
Workout 3: TABATA CARDIO (Phase 1: Week 3)
Episode overview
(Phase 1: Week 3, Workout 3) 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.
4x14
Workout 4: DCT-T: SHOULDERS (Phase 1: Week 3)
Episode overview
(Phase 1: Week 3, Workout 4) This workout might focus on your shoulders, but by the time you’re done, you’ll feel the burn from head to toe.
4x15
Workout 5: TOTAL BODY TONE (Phase 1: Week 3)
Episode overview
(Phase 1: Week 3, Workout 5) Heavy lifting and compound (multi-joint) exercises will have your muscles burning and heart pounding right from the first rep. Stay strong and keep up with Autumn. You got this.