9 Week Control Freak Beachbody Workout Review.

9 Week Control Freak is Autumn Calabrese’s newest program on Beachbody On Demand. With a shorter training time, you’ll be able to challenge yourself in this tough but rewarding workout! I love her enthusiasm for exercise and she’s really motivating. I always feel so empowered after working out with her.

My Beachbody journey started with Autumn’s program 21-day fix. I’ve done several of her other programs as well and I love them. So I knew this program wasn’t going to be a disappointment.

What is the 9-week control Freak program through Beachbody?

9 Week Control Freak is Beachbody Super Trainer Autumn Calabrese’s newest workout. You’ll work out with Autumn and the cast in real-time, 5 days a week for 9 weeks. 

Three workouts each week are density training, strength complexes, and Tabata cardio. These workouts will help you to build lean muscle and burn fat. 

The other two workouts focus on total-body toning. More Tabata cardio, and core training. If you’re not familiar with Tabata it’s a form of high-intensity physical training. Where you do short periods of demanding activity with shorter periods of rest.

If you want to build strength, increase stamina, and boost your cardiovascular system this program is for you.

The program has three phases that each last three weeks. Autumn builds each phase on the one before. Challenging you with new moves and tougher variations.

You’ll also use new equipment, the control track, that hasn’t been used before in her workouts.

And an added part of the program called Control Stretch. You’ll add Control Stretch to your nighttime routine. You are preparing your body for a good night’s rest. So you’ll be ready to crush your workout the next day!

How to get started with 9-week control Freak

9 Week Control Freak is exclusive to Beachbody On Demand. So you will have to have a membership. Beachbody has 3 different payment plans you can choose from.

You’ll get access to 9 Week Control Freak with a Beachbody On Demand Membership. But if you are not already a member to get the most out of your money buy a challenge pack. 

When you purchase a challenge pack you get a year membership plus your choice of Shakeology or Recovery and Energize. 


Tips for Success with 9-week control Freak

  • Follow your nutrition plan
  • Follow the schedule
  • Challenge yourself

Follow your nutrition plan

As Autumn always says, “You can’t out-train a bad diet.” Doing the workouts are necessary but only a small portion to reaching your goals. So have a plan for how you will fuel your body. 

Beachbody has two nutritional programs for you to follow. 

  • Ultimate Portion Fix
  • 2B Mindset

Ultimate Portion Fix, created by Autumn, and your daily Shakeology are recommended for 9 Week Control Freak. With Ultimate Portion Fix, you’ll learn how to measure your portions with containers. You’ll get your nutrition from fruits, vegetables, lean proteins, carbs, and healthy fats.

You also have the option of following the 2B Mindset nutrition program. 2B Mindset can help you overcome emotional eating. It helps you learn to have a healthy mindset with food. You’ll learn how to make healthy food choices in any situation.

9 week control freak

Follow the Schedule

Follow the schedule and take the rest days. So you give your body the time it needs to rest and repair. That way you’ll be ready for the next challenging workout. Also, make sure to do the controlled stretches. 

Challenge Yourself

You’ll get results from the program if you do the work. Since the workouts are shorter you need to show up and do the work. Make sure to challenge yourself with heavier weights. And push harder and faster during the cardio portions. If you don’t push and challenge yourself you won’t get the results you’re looking for.

Common Questions/FAQ About 9 Week Control Freak

What equipment is needed for 9 Week Control Freak?

You’ll use the Control Track, it’s a new piece of equipment that works your muscles from multiple angles and heights. To increase time under tension. The Control Track is lightweight and portable. You attach anchor points to a door and mounting points for wall installation. 

Control Track from Beachbody for 9-week control freak program

The track gives you a complete range of motion and angles that allow you to hit all major muscle groups efficiently. giving you constant tension through each rep. Also includes a 15-lb. light resistance band and 20-lb. standard resistance band.

The Core Ball is used in every workout to target and engage your core. The core ball is lightweight and 8″ in size. It will help you target your core with a range of sculpting and toning moves.

Core ball from Beachbody for 9 week control freak program

You’ll also need hand weights ranging in size from light, medium to heavy. And an exercise step.

How do I sign up for 9 Week Control Freak?

To get started you’ll have a membership or sign up for a membership with Beachbody on Demand. If you’re new to Beachbody I recommend signing up with a total solutions pack. 

The Total Solution Pack comes with:

  • Shakeology – a delicious, daily superfood nutrition shake
  • Annual BOD subscription – access to 1,500+ workouts and mindful meditations
  • Access to TWO comprehensive nutrition programs that work
  • First 30 days of Nutrition+, which includes access to BODi BETA
  • Support from your Coach and accountability group in BODgroups

Why is 9-Week control freak unique?

9 Week Control Freak packs an effective and intense workout into a short amount of time. The workouts last from around 18 to 30 minutes, 5 days a week. Your time is not wasted because you’re working out smarter and harder. 

It’s also the first program from Beachbody that uses the Control Track. Gives you dynamic resistance from a range of heights and angles, and constant tension throughout each rep.

Another unique quality of 9 Week Control Freak is the controlled stretches. You’ll do a short nighttime stretch routine that will clear your head, relax your muscles, and get you ready for a good night’s sleep. Preparing you for your workout the next day.

Who is Autumn Calabrese?

Autumn Calabrese is a Beachbody Super Trainer and nutrition expert. A few of the other programs you may know her from are 21 day Fix, 80 Day Obsession, and Country Heat. 

She is also the creator of Ultimate Portion Fix. Autumn’s an author of the FIXATE cookbooks, and her latest book Lose Weight Like Crazy, Even If You Have a Crazy Life! 

She’s also the co-host of the FIXATE healthy cooking show with her brother, Bobby Calabrese, on Beachbody On Demand.

What is 9 week control freak off the wall?

9-Week Control Freak Off the Wall is an option for doing the program without all the added equipment. But these workouts are not shot in real-time. So you will repeat the first week 3 times, the second week 3 times, and the third week three times. 

Off-the-wall was the option I chose because at the time I didn’t want to buy all the new equipment I needed. However, I do plan on trying the original program once I do get the control track. 

I thought I wouldn’t stick with off-the-wall because I don’t like repeating workouts over and over again. I prefer workouts filmed in real-time so I don’t get bored. But I actually stuck with Off the Wall. 

I liked how short the workouts were and how I felt like I still got a good workout in. Also, you could do some bonus moves to extend the length of the workout if you feel like you have more to do. 

Which is better 9 Week control freak or 80-Day obsession?

That depends on how long you want to work out and what your goals are. The workouts for 9 Week Control Freak are around 30 minutes. Most of the workouts for 80-Day Obsession last around 60 minutes. Also, there’s no specific leg or booty day in 9 Week Control Freak. But that’s because you work in those areas every day in the program. 

If you’re looking for shorter workouts I would choose 9 Week Control Freak. Also, 9 Week Control Freak has two rest days, unlike 80 Day Obsession which only has one.  

9 Week Control Freak Results

Check out the results these ladies got from 9-Week Control Freak!


  • Weight Lost: 11.1 lbs.
  • Inches lost: 4.75

“I love working out with Autumn! She is so real and motivational throughout each workout, she encourages you, distracts you, makes you laugh, and shows you that vulnerability is a strength.”

“The equipment in this program is amazing! The core ball takes the ab moves to a whole new level! The control track is easy to set up and allows you to work your muscles like never before. It adds the resistance and flexibility to tone muscles.”


  • Weight Lost: 27.8 lbs.
  • Inches lost: 21.5”

“I have lost inches with this program. I am fitting into clothes that have sat in my closet for a couple of years! I also feel like the changes in my body look like I got a facelift and breast lift just by focusing on becoming a healthy and fit version of myself.”


  • Weight Lost: 39 lbs
  • Inches lost: 17.5”

“Mentally, just knowing that I am that strong and capable has really allowed me to embrace myself in a way I couldn’t before. Proving that I CAN take control, make better choices, do something for myself, and, guess what, that isn’t selfish.”

The Last Thing You Need to Know 9-week Control Freak

I’m a fan of Autumn’s and I honestly love all her workout programs. So far I have only done the 9 Week Control Freak Off the Wall portion of the workout. Even though the workouts repeat and were not shot in real-time I still enjoyed it. 

What I liked about the program was how short the workouts were. But I still felt like I worked hard! And like most of her workouts, I really felt it in my legs and booty. 

The only complaint I would have is all the extra equipment you have to buy for the program. If you’re ready to try it out fill out the Google form and I’ll get you hooked up:)

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