9 Week Control Freak is a comprehensive weight loss program from Beachbody and Autumn Calabrese. Designed to help you sculpt a stronger leaner body than ever before using game-changing equipment never seen in any other at home workout program.
This program focuses on helping you become a control freak over the things you can control:
- your commitment
- your effort
- your nutrition
- your rest
“There is power in the choices that we make every day.”
Autumn Calabrese
My review of 9 Week Control Freak is about what I liked about the program, what I would do a little different, my final 9 week results with before and after photos and a lot more.
Why I Chose to Follow 9 Week Control Freak
I had my daughter in March 2020 right as the world shut down from covid. Not only did I have some extra post-pregnancy weight to lose when I started this program, I had also ended up gaining a significant amount of additional weight in 2020.
Pandemic? Maybe. Breastfeeding? Possibly. Stress? Most definitely.
By the time I started 9WCF, I was heavier than I have ever been before starting any Beachbody program. And after going through not getting enough sleep for 7 months taking care of an infant and keeping my energetic little boy who should’ve been at preschool happy, I felt more out of shape than ever and wasn’t been taking very good care of myself.
When I found out Autumn was doing another program, I got excited. And I knew right away this was the time for me to make a big change.
The Workout I Needed Post-Pregnancy
I chose 9WCF to start losing my post-pregnancy weight and pandemic weight, because it has everything I needed to get back to feeling like myself again:
- Shorter workout lengths to accommodate my crazy busy schedule
- Different workouts every single day, so I wouldn’t get bored (and trust me, I get bored easily with workouts!)
- A couple rest days each week to recover mentally and physically
- Core work that I could easily adjust for my post-pregnancy diastasis recti
- A dedicated modifier, since I hadn’t completed more than 3 weeks of a program in the past 2 years
- A focus on self-care
Plus, I always wanted to try out resistance band training because I heard it’s great for mobility and getting in a greater range of motion on certain moves, and this program comes with the control track and bands!
I also liked that this program can be perfect for beginners with a dedicated modifier or people like me who haven’t worked out in a really long time. And it can also work well for those are already in good shape. I hurt my knee this summer during a stage when my daughter was very clingy. All it took was one wrong move standing up and that was it. So knowing there was a modifier when I needed it was perfect.
The Training Principle Behind 9 Week Control Freak
9 Week Control Freak uses three types of training to help you sculpt a leaner stronger body. It also utilizes equipment never seen before in an at-home workout while also offering the option for those who have less space to work out.
9 Week Control Freak Workout Schedule
9 Week Control Freak is broken up into 3 phases. Each phase is 3 weeks long. There are 5 different workouts each week with 2 rest days.
The workout schedule changes every 3 weeks, so during one phase, you might have rest days on Wednesdays and Fridays, and then the next phase on Sundays and Thursdays.
There is also a scheduled short Controlled Stretch workout for each day you work out to help you sleep better and combat muscle soreness with restorative stretching and breathing. The stretch workouts boost blood flow and lower tension so that you sleep better and prepare your body and mind for the next workout.
There are also bonus workouts if you’re feeling up it, but I stuck with the basics.
Overview of the 9WCF Workouts
Every week, the workouts change, becoming more intense than the previous week. The workouts also switch things up each phase by changing what body parts you’re focusing on for that specific day’s workout. In one phase you’ll do Back & Biceps together, and in the next, it’s Back & Chest
Every workout is unique. That means there are 45 individual workouts. Something I personally love because I get bored easily doing the same workouts. The short intense workouts are 18-35 minutes long – a perfect amount of time for busy people to still get the results they want.
Here are the 9 Week Control Freak workouts in each of the 3 phases:
| Phase 1 | Phase 2 | Phase 3 |
| DCT-T Back & Biceps | Tabata Cardio | DCT-T Back & Legs |
| DCT-T Chest & Triceps | DCT-T Shoulders | Tabata Cardio |
| Tabata Cardio | DCT-T Biceps & Triceps | Total Body Tone |
| DCT-T Shoulders | Total Body Tone | DCT-T Chest & Triceps |
| DCT-T Total Body Tone | DCT-T Back & Chest | DCT-T Shoulders & Biceps |
3 Types of Training Methods
This program is so effective because of its 3 different training methods. Each week you have 3 workouts featuring density training, strength complexes with Tabata-inspired cardio to burn extra fat, 1 workout that focuses on total body toning and 1 that is Tabata-inspired cardio combined with core training.
What is DCT-T?
DCT-T stands for Density Complex Training – Tabata. This is the training method 3 out of the 5 workouts use each week.
Density: In the Density portion of the workout, you do 5 different moves involving different body parts to equal one set or one block. Then you do as many sets as possible in a 12-minute timeframe. The idea is to get as many rounds as possible. When I first started this program, I was amazed at how many rounds Autumn and the crew could do. So don’t get discouraged. You will get better and stronger with every passing workout and don’t need to compare yourself to anyone else but yourself!
Complex: In the Complex training portion of the workout, you do more traditional strength training moves. Each week, another move is added onto the complex move. Every phase has a different complex section for every workout.
Tabata: Tabata style cardio is traditionally when you do 20 seconds of a cardio move, and then 10 seconds off. However in 9 Week Control Freak, Autumn knew everyone would be coming from varying fitness levels, so she starts with 10 seconds on, 20 seconds off. The next week it moves up to 15 seconds on 15 seconds off. Then finally in the third phase, you go for 20 seconds on, 10 seconds off.
No Leg Day Until Phase 3?
You might’ve noticed a devoted leg workout doesn’t come up until the third phase. That’s because every workout feels like a leg day. Literally. At least 2 exercises every single workout focus on legs.
My legs were a little sore almost every single day – but they also leaned down, so it was worth it. Probably one of my only cons with the workout. You’ll hear Autumn joke often about how, “It’s Shoulders day, or as I like to call it Leg Day…”
9 Week Control Freak vs 9 Week Control Freak Off the Wall
9WCF Off the Wall was released soon after 9WCF, I’m assuming because there was enough of a need for the program to be offered without having to put up the control track (which does take up some space not everyone will have access to).
The Off the Wall program is exactly the same workout schedule as the original. Instead of using the control track with resistance bands and core ball that come with the original, you use dumbbells or body weight exercises only.
What Equipment You Need for 9 Week Control Freak
One thing that makes the 9 Week Control different from any other Beachbody program, or any at-home workout program, is the equipment required. I also feel like this is what helps you get better results than ever and makes it kind of fun for a weightlifting program. It doesn’t just use a step and weights, it also uses a control track.
Here is a list of the equipment you need for 9 Week Control Freak:
- Control Track w/ 2 resistance bands
- Core Ball (please note: workout pants make holding the ball behind your knee much harder. Try wearing shorts or less slippery material pants instead)
- Step
- Dumbbells in varying weight sizes
- Mat, optional
What You Need for the Control Track
I’ve received a lot of questions/concerns about the Control Track installation, and the good news is that it’s easy! The installation kit included with the program comes with a door mount option AND a wall mount option. It takes about 3 minutes to set up on a door.
If you’re really excited about trying the program, which I was, you will find a way to make it work. Whether that means hanging the door mount on your front door, closet door, bedroom door, office door – it can work.
The only downside was that the door I had to use was not in close proximity to where I was doing the other density moves, so it did take a couple extra seconds to move from here to there – but again, it was worth it to me for what this program did for me and my self confidence.
9 Week Control Freak Nutrition
As with all new Beachbody program releases, you have 3 choices when it comes to your nutrition with 9WCF. You can follow the 2B Mindset, UPF Foundational Fix or UPF Timed Nutrition programs.
It all depends on what you want to get out of the program. I personally followed Foundational Fix. Why? Mainly because I was breastfeeding and hadn’t been watching my calories at all. I also know I do better with some flexibility – but not too much. Glass of wine? Totally fine. Birthday cake? Yup, a guilt-free piece. I also drank Shakeology daily and half a scoop of Energize to keep me going.
If you’re looking to really hone in on your nutrition and keep it super clean, then Timed Nutrition would be a better option for you. Or if you’re looking for something more laid back that you can easily work into your life beyond 9 WCF, then 2B Mindset is a great choice.
Beachbody 9 Week Control Freak Before and After Results
I had 27lbs to lose before starting 9 Week Control Freak and was feeling very out of shape. It wasn’t that I was getting winded chasing after a walking 9.5 month old and a very active 4-year-old, but I felt sore in random places and completely drained of energy almost every single day.
Even though I’m still not quite where I want to be just yet by the scale or how my clothes fit, I am definitely on my way and feeling more confident than ever that I can get my body back thanks to this program and following the program’s nutrition guidelines.
Before sharing my 9 Week Control Freak before and after photo results, here are some key measurements I feel really good about:
Total weight lost: 12.8lbs (5.8kg)
Total inches lost: 15.25″ (38.74cm)
As you can clearly see below, the definition in my abs is coming back after completing 9 Week Control Freak with a lot of fat loss overall. And as a mom of 2 littles whose body did not snap right back into place after giving birth, I can tell you that being able to see my obliques again was HUGE! Literally, I could cry happy tears still just thinking about it.
Yes, I’m still dealing with closing up my diastasis gap, but that will take some extra time considering I could fit my entire fist and then some into my deep gap.
I also had a lot of overall toning. I lost a lot of extra width from my booty and saddlebag area, and the annoying arm fat that flapped every time I waved my arms (not fun when you are teaching your baby to wave) is finally going away. My arms are all ready for sleeveless this summer!
Beyond the Numbers on the Scale
Completing this program was more than just completing another workout program for me. I was feeling tired, self-conscious, stressed, fatigued, out of shape, depressed and overwhelmed after my daughter was born. And I somehow lost myself and who I was when I became a mom of two. I literally lost sight of everything I had worked so hard for over the years.
Yes, I lost an impressive amount of weight and inches with 9 Week Control Freak. Yes, I got stronger and can actually do renegade rows without any modifications now. Yes, I can fit back into all of my pre-pregnancy clothes. Yes, my diastasis gap closed by 3 additional finger widths. (And if you’re looking for alternative core exercises if you have diastasis, I’ll be posting another article soon!)
But it was so much more than that. It was about taking back control of my life and getting over the mental roadblock I was facing. It was about feeling more like myself again.
It was about remembering what I wanted most and finally getting back to work on it. It was about remembering that to be the best mom, I also have to take care of myself. It was about starting AND finishing the longest workout program I’ve ever done and the first workout program I’ve finished in over 2 years!
And now here I am wrapping up the second blog post I’ve shared in over a year(used to post weekly). I think all of that is even more impressive and far more important than just the weight loss.
How to Get Started with 9 Week Control Freak
Convinced you want to get some of the best results ever and take back control of your life? The 9 Week Control Freak workouts are only available on Beachbody On Demand – no DVDs.
As with all other new Beachbody program releases, there are a ton of ordering options with 9 Week Control Week. Right now 9 Week Control Freak is only available to VIP Early Access customers, basically you have to pay to get early access before the full program is added to the Beachbody On Demand membership library on May 24, 2021.
If you are new to Beachbody On Demand then you have a few options for ordering, you could do a 9 Week Control Freak Challenge Pack which includes a yearly BOD membership, all the equipment you need, a 30-day supply of Shakeology and much more. This option does enroll you in a couple membership/subscriptions. They can all be easily cancelled from your account, but just be aware so you do not get any surprise charges.
Or you could order everything separately if you wanted to, but it would be a little more expensive to get stated. Ordering through any link on this site also gets you access to my online support groups that you can read a little bit more about below.
Access to My VIP Accountability & Support Group
If you do purchase a challenge pack or completion pack of any kind, you always get access to my VIP accountability group for daily motivation, support and all your questions answered each and every day. Plus you’ll have me and a group of like-minded individuals to cheer you on every day and make sure you reach your health and fitness goals.
Conclusion
If you’re looking for an effective weight loss program to help you take control of your life, get back into the routine of working out or are just looking for a fun new way to train, then 9 Week Control Freak could be the right program for you. The combination of weights, resistance bands, step, core ball and 45 unique workouts make for an at-home workout program that delivers on results and that you won’t get bored with.
I know it helped me fall back in love with working out again after becoming a mom of two, which has made a huge difference in all aspects of my life. A change I needed after stepping away from it for way too long.
Questions? Please leave a comment below.
