9 Week Control Freak is a 9 week at-home workout program that includes 45+ total body workouts that can be done in 18-30 minutes a day with unique equipment including a core ball, beachbody step, and control track with resistance bands. Includes full review of 9 week control freak real time and 9 week control freak off the wall.
Updated 5/21/21, 6/20/21, 10/27/21.
This post contains affiliate links, please see my disclaimer for more information. Lauren is an independent team beachbody coach who co-runs The Girl Squad on the BOD app.
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9 Week Control Freak workout program is the newest Beachbody at-home workout program (launching December 21st, 2020).
It was created by Super-Trainer Autumn Calabrese, who also created 21 day fix and 21 day fix real time, 80 day obsession, and country heat.
9 Week Control Freak has a huge emphasis on all things health including nutrition using the Ultimate Portion Fix system/online nutrition course, fitness, and sleep.
With evening controlled stretch bonus videos, we’re all going to up our sleep game in 2021. And let’s be real, I cannot be the only one who is constantly trying to relax enough to get a deep sleep?!
What makes 9 week control freak so unique compared to other Beachbody at home programs and also the programs that Autumn has done in the past is the amount of equipment it uses.
The workouts themselves are only 18-30 minutes, but Autumn is upping her game with utilizing both brand new equipment never before seen in Beachbody at home programs (core ball and control track) but also bringing back the Beachbody step that was utilized in Transform 20.
Honestly, this is the part I’m most excited about: using the Beachbody step again. It seems kind of silly, but I am a use it or lose it type of girl.
I purge more shit in my house on a bi-yearly basis than most people do in ten years. I am not a fan of a lot of things, and while I LOVED using the step in Transform:20 I wasn’t ready to do the program for a repeat time (just yet).
I had honestly questioned if I should give it away before our last move (WA state to Wisconsin in July of 2020). I didn’t (thankfully) but am so glad they’re bringing it back.
The control track is something I’m curious about. I love the concept, but at first was a little scared because our basement where I currently workout, doesn’t have a door (1904 houses for the win).
Lucky for me, there is a Door Mount Option AND a Wall Mount Option (videos on these down below).
The other unique aspects of this program are the STYLE of workout. 9 week control freak includes THREE types of wokouts (four if you include the controlled stretching videos).
The style of workouts break down like this: DCT-T workouts (Density, Complexes, and Tabata Training), one day of Total Body Tone, and one day of Tabata Cardio and Core.
That’s five total workouts a week and then the evening controlled stretching to help you sleep and recover like the top athlete you know you are (at least on the inside!).
The equipment needed is broken down like this:
Control Track and two Resistance Bands (wall or door mounted how to videos under getting started)
8" Beachbody Core Ball (or similar version on amazon)
Beachbody Step (or similar version on amazon)
Dumbbells (light, med, heavy or adjustable) *I have similar ankle weights that I use for 5lb weights.
Bundle Accessories (ball + control track + resistance bands) + VIP access if before 6/1/2021
You will want to note the dimensions of your step if you choose to buy something that is different than the Beachbody brand step.
The Beachbody step specifically is narrower and smaller than most steps sold. This allows for different (more) exercises to be done on the BB step versus a wider/taller version.
Here are the dimensions of the beachbody step for comparison: Step Deck: 11"L x 27"W x 4"H. Riser: 11"L x 4.5"W x 2"H (4 Total) and weighs approximately 6.5 lbs. The step is rated for a maximum weight limit of 400 pounds.
The step from amazon linked here has not been tried by me personally as I have the Beachbody step but is linked for your convenience as it has similar specs to the one I have, in case the additional cost is the determining factor between you doing the program or not.
The amazon version of the 8” core ball has also not been tried by me; however, is the same dimensions as the Beachbody version, which I use, if you choose to go that route.
I personally used 5lbs (ankle weights that I hold in my hand), 10lbs & 15lbs regular dumbbells and my adjustable dumbbells (bowflex 5-52.5lbs, sticking around 7.5-17.5 most workouts) for my light, medium, and heavy weights. I really like having three dumbbell options so I can switch between weights quicker.
Want to learn more? Here are all the details:
45 workouts (each different, so you don’t get bored)
Workout Calendar to x off each workout on so you don’t lose track
18-30 minute total body workouts
Equipment: Core Ball, Control Track with resistance bands, Beachbody Step, and Dumbbells (all linked above)
Great For: People who love variety and hate being bored (ME!!), healthcare workers who understand that fitness is imperative to health but they need to get it done in less than 30 min because their busy, Professionals who want to crush it in their day jobs because exercise makes you smarter & make better decisions, busy mamas who need to put themselves first & be great role models for their littles, Physical Therapists who don’t want to be hypocrites (because they prescribe exercise all day & want a fit routine they can stick to, so they can practice what they preach).
located in the start here section
what if there’s no spot for you to use the control track or you’re not interested in buying the equipment?
After initially launching in December 2020-January 2021, Beachbody listened to their customers who had trouble finding a spot for the control track. They then filmed additional workouts for those of us who are not able to use the control track.
These additional workouts are included in your VIP access or BOD membership (after May 24, 2021) and are called 9 week control freak off the wall. It comes with it’s own workout calendar and eight hybrid workout calendars, which you can find and download free here.
The biggest difference with 9 week control freak off the wall, is that it isn’t fully “real time,” it’s 5 workouts for each phase.
You can do this in a 3 week calendar (phase 1 = week 1, phase 2 = week 2, phase 3 = week 3) or you can repeat the 5 workouts of each phase 3x for a 9 week workout calendar similar to the original 9 week control freak workout program (the 5 phase 1 workouts = week 1, 2, 3; the 5 phase 2 workouts = week 4, 5, 6, etc).
I completed 9 Week Control Freak Off The Wall from August 4, 2021-September 7, 2021, using the 3 week calendar I created and you can read my full review here.
Ok Lauren, this sounds cool, but what is your review on 9 Week Control Freak sample workout?
I’m so glad you asked, girlfriend. What you should know first is that I started my at-home fitness journey with Autumn back in 2015, with her OG 21 Day Fix Program that I got in the mail with dvds and a bag of Shakeology (Chocolate, duh).
This was before Beachbody on Demand, before the performance line (hello energize the only reason I can workout in the AM before work) and before different workouts every single day.
She was the person who sold me on at-home workouts being fun and efficient and honestly, I kind of became obsessed.
It was cardio in a way I didn’t hate, which was saying something. So fast forward five years later and here we are.
I am grateful that Autumn does tons of research on awesome new styles of workouts, so I don’t have to.
I spend too much time learning about how to help kiddos walk and the biomechanics of the body that I do not want to spend a minute researching what I should do for my fitness. I just want to push play & be done.
I hadn’t heard of tabata workouts or any of these other DCT things, I haven’t used a core ball before, and definitely haven’t tried a control track.
I loved the 15” on 15” off cardio of the sample workout of 9 week control freak, because well, I’m not cardio’s biggest fan.
The 18 minutes went by fairly quickly and I’m excited to see what the resistance bands and strength days look like. In true Autumn form, she was on point with her quotes including “you can do anything for 60 seconds especially if there’s two breaks in there.”
I also love, love, loved that Kat (the modifier from 21 day fix that we ALL fell in love with) is in this program.
Kat is as real as it gets and her quiet yet powerful presence in a workout program nicely balances Autumn’s big personality. I just love their dynamic.
The sample workout didn’t require any equipment, but Autumn does make it clear that if you plan to do this program, you DO need all your equipment on DAY 1, so get to ordering ;)
I personally am grabbing my completion pack (I already have a BOD subscription) which will include the core ball, control track, and energize + recover (the performance line: pre/post workout supplements).
I know Autumn is going to get me sore (which is a feeling I’m not a huge fan of, so enter recover) and I’m going to be out of energize in about 3 weeks so I need to grab more packets.
“you can do anything for sixty seconds, especially if it has two breaks in it”
Learn more about the different styles of the workouts and the moves.
Honestly, I’m totally pumped with all the variety. “It’s all about working smarter, not harder,” Autumn.. girl I’m all in.
testamonials/results
Here’s the deal about results: they’re shiny, but they’re not the end all be all. You may get them in 9 weeks, it may take longer. What is important is the discipline you build that will literally change every aspect of your life, not just how you look.
Here are the details on the sample workout:
18 minutes (27 min with talking)
No Equipment needed (maybe mat for comfort)
Cardio + Abs
workout is under “start here” section (main page)
ready to do the whole workout program: 9 Week Control Freak?
Have you tried the 9 Week Control Freak Sample Workout and you’re ready to do the whole program? I get it girl, I cannot wait to do it too (starting January 11th, 2020!). It officially launches to customers on December 21, 2020 as VIP (must purchase access with bundle below until May 24, 2021).
Here are your options if you’re a new customer:
9 Week Control Freak “Fit Kit” Bundle (all the supplements I’ll be using during the program)
9 Week Control Freak “Too Sore Too Tired” Bundle (has energize which I cannot live without)
9 Week Control Freak "Curb The Cravings" Bundle (what I started with in 2015)
If you already have Beachbody on Demand:
Accessories Bundle (Control Track, Resistance Bands, Core Ball, + VIP access)
if it is after May 24, 2021 you can access 9 Week Control Freak by getting the “workouts only option” here *make sure you grab the accessories or grab something similar. Prior to May 24, 2021, if you purchase “workouts only” you will have to buy 9 Week Control Freak VIP access (bundles above are a significantly better deal if you’re a new customer).
**don’t forget to add on your beachbody step
*does not include 9 Week Control Freak vip program until May 24, 2021
full review of 9 week control freak after completing the program myself
What did you think of the control track? Would you recommend buying it?
For me, I was totally skeptical of the control track because I didn’t have a door to easily put it on. I work out in a basement created in 1904, so there’s quite a few limitations, including ceiling heights (6’ or so) and no doors.
Initially, I also thought it seemed a little bit “over the top,” for a “home workout program.” But I truly love Autumn Calabrese’s workout programs, so I WANTED to do it, and I wanted to do it the way it was meant to be done.
I ended up installing the control track on the side of the stairs, which is kind of like the side of a door frame, on the exposed studs (check the pics below for a visual) using the hardware suggested (bought it for ~ $5 at home depot). Since I already have Beachbody on Demand, I synced my supplement purchase with a completion pack of 9 Week Control Freak.
The supplement completion pack included: the control track, two resistance bands, instructions, beachbody recover (chocolate whey tub for me), beachbody energize (mixed berry packets please!), core ball, and VIP access to 9 Week Control Freak (VIP until May 24, 2021).
For the first few workouts, the control track took some getting used to. It was a little clunky, but I’m always a little clunky with any new program, because ya know your brain is confused at first, whenever it learns something new!
After about 3-4 workouts though, I started to love using it. Basically, from a Physical Therapy stand point, the control track is an amazing way to strengthen your body throughout the range (think strengthening the muscles on both sides of your shoulder as you move it, because the resistance is constant no matter where your body is positioned).
This is different than how you move your body when using weights (there are points where the weight is more or less depending on gravity and body position). So for me, the resistance bands + control track was worth the few minutes (maybe 30”) it took to install the track (it’d take 3” if you had a door!) and I ended up REALLY loving using it.
I would highly recommend using the control track if you have a door frame OR are able to install the control track in a secure stud (ie you own vs rent).
What tips do you have for others who are about to start Beachbody’s 9WCF?
There are five tips I feel like would be helpful to know when starting phase 1 of 9 week control freak:
It’s okay to be way slower than the cast on workout #1.
Watching the “getting started video,” which is six minutes long can really help you understand how to utilize the control track and make day one easier.
Definitely recommend watching that first (especially since it’s six minutes).
It’s okay to pause and re-watch the moves or to give yourself grace if you do them slightly different than the cast. The most important thing is to focus on form, being safe, and having fun. It’ll get easier.
Print ALL.THE.THINGS: Workout Calendar and Brag Board for sure.
Personally, I printed the workout calendar and the brag boards on paper. I did get the dry erase board, but for some reason a big permanent marker black X is so motivating for me.
I keep my calendar and brag boards together on a cute clip board in my basement so they’re ready for me before each workout.
The brag board was where I tracked all the reps and weights. Sometimes I had too many boxes left and sometimes I didn’t have enough boxes.
I’m not quite sure what I didn’t understand, but it didn’t end up effecting the program so I just put “?” or added in numbers within the box and it was fine.
Workouts start to increase in pace by workout #4, so if you’re starting to get bored know week 1 is just slower than the rest of the weeks.
I had to admit, I got a little bored week 1 once I started getting a hang of the control track. I was glad to find that workout 4+ was a little faster.
Definitely having patience week 1 is crucial to learning the moves but also know that the program is for all levels so those of us that are intermediate+ have to be a bit patient sometimes!
Create your own stretching calendar OR download mine here, or create some other way to try to remember to do them.
I really struggled to remember to do the evening stretches, even though they felt SO good and are truly needed.
In fact, a lot of times I would be like “wow that 9 week control freak workout wasn’t that hard,” only for the next day to be so sore and wonder, “where the heck did that come from?”
It’s ideal to stretch in the evenings to increase recovery. Plus the “controlled stretch” workouts are 5-7 minutes and so easy to do by the side of your bed.
Having a bedtime wind down routine also helps increase sleep performance (totally a thing) and turn that squirrel brain off that is constantly moving in us ambitious women.
I honestly will likely continue to do these evening stretches, whether or not I do another round of 9 week control freak.
Understand that the moves are going to be complex and it’s okay to pause, rewind, and review them. You may also lift lighter than usual due to it being more endurance based and having multiple joint angles and body positions combined together.
Why are the moves so complex? It’s a style of training called DCT-T where you have density training (high reps, endurance style training), complexes (multiple positions and combinations of functional movement patterns) and tabatta (cardio 10” on 20” off, 15” on 15” off, 20” on 10” off).
Complex movement patterns are natural in the human body. In order to do things every single day you stack movements on top of each other.
When you’re doing laundry you are: squatting to standing, stooping (leaning over the washing machine) and reaching, lifting + pouring, transferring clothes from one hand to another, squatting to standing to rotating to put clothes from dryer into basket and then carrying it to folding station.
These complex movement patterns are unavoidable, but a lot of workouts try to isolate them because if you isolate them you can lift heavier.
If you combine movement patterns, often it’s more difficult, so you have to lift lighter, which is okay, because they are more functional.
As a Physical Therapist, this is one of my favorite ways to train, because it’s so much easier to see gains in real life because complex movements are functional.
What are your final thoughts and recommendations for beachbody’s 9 week control freak?
I really loved 9 week control freak. I felt like it was different and kept me engaged throughout the 9 weeks. It took me longer, as literally every program does.
I started on 1/21/2021 and ended on 4/11/2021 (a little over 11 weeks or 2 more weeks than doing the program, “perfectly”). I averaged 4 workouts a week, so that is right within my goal of 4-5 workouts a week for the majority of the year.
Would you do another round?
I would totally do another round, but I’m actually really curious about doing 9 week control freak “off the wall,” first. To read more about 9 week control freak off the wall, head to this part of the blog or read my full review of 9 week control freak off the wall here.
photos from my set up to my results
The photos where I am in the orange and purple solid sports bras and spandex are from May 2015, when I first started home workouts with beachbody and shakeology daily (it’s been six+ years now!). The other before/after photos are during the program as well as prior to phase 1 and after phase 3.
full review of 9 week control freak off the wall
I completed 9wcf “off the wall,” version using the 3 week workout calendar (download here) from 8/4/21-9/7/21 averaging 3 workouts per week.
It wasn’t my best from a consistency stand point (we have family come visit and another week I did only two workouts) but it wasn’t because the workout program wasn’t awesome.
I was also able to grab two circus workouts during this time too, which weren’t included in my 3 workouts/week average (because I forgot to add them when I initially did the math!).
Sometimes, you’ll have season where you only average three workouts a week and other times you’ll average five and that’s called life.
So, even though I didn’t do the workout program “perfectly,” I still had fun and hit my own person goals which is 3-5 workouts a week for life.
What was different with 9 week control freak off the wall version?
9 Week Control Freak Off The Wall is definitely different from a pace and intensity stand point when you compare it to 9 Week Control Freak (with the control track on the wall or door and ab core ball).
The main difference is that 9 week control freak off the wall has only five workouts per phase vs. 9 week control freak is a real time workout with 15 workouts per phase.
The differences you can feel is that phase one week one workouts are more intense in 9 week control freak off the wall than they are in 9 week control freak (with the added equipment).
This isn’t necessarily a bad thing and I enjoyed the added intensity since I did 9 Week Control Freak Off The Wall after my running program 30 day breakaway.
I will say though, that if you are a beginner or haven’t already done the regular 9 week control freak program with the control track and ab core ball — then you might want to take the first week a bit slower or be gentle on yourself if you aren’t able to keep up or have to modify more moves than you’re used to.
Another thing to keep in mind during 9 week control freak off the wall, is that there are more reps per week than in the 9 week control freak real time program, again due to the nature of only having 5 workouts per phase instead of 15.
This might mean that you have to decrease your weight compared to what you’re used to or what you did during the 9 week control freak real time program. That’s totally normal and not a big deal at all. Think of them almost as two completely different programs, because well, they are!
Would I recommend the full off the wall calendar (9 weeks - found in the program materials section of bod) or the 3 week calendar?
For beginners to the Beachbody on Demand workout platform or those who have not done any 9 week control freak workouts, I would recommend doing the full 9 Week program calender for 9 week control freak off the wall.
That way, you’ll be able to start with lighter weights on week one and get used to the moves and increase your weights for week 2-3, which always feels awesome from a progress stand point.
For intermediate to advance individuals or those who have already completed 9 week control freak real time, you can totally jump into completing the 3 week 9 week control freak off the wall calendar without any trouble.
Definitely know, though, that week one is going to be a faster pace and probably a little harder than you anticipate (but still doable!).
does 9wcf off the wall have bonus workouts?
9 Week Control Freak Off The Wall has three specific bonus workouts: 2 off the wall abs workouts that are around 10 minutes and one off the wall mobility/recovery workout that is 15 minutes.
However, with 9 week control freak off the wall you also have access to all the bonus workouts from 9 week control freak real time. That means that you can still do:
2 extended 10-11 minute warm up workouts
2 foam roll and stretch recovery workouts (11-22 min)
45 controlled stretch recovery workouts (5-10 min) to do at night
with equipment:
5 tabata cardio workouts - 30 min (require control track or similar version)
9 ab workouts - 10 min (require ab core ball or control track/similar version)
15 mini tabata cardio workouts 8-15 minutes (require control track or step)
Would I do 9 Week Control Freak Off The Wall again?
100% yes, absolutely, no brainer. I am obsessed with 3 week workouts and feel comfortable completing the 3 week 9 week control freak off the wall calendar again since I maintain a 4-5 workout per week standard throughout the year.
I would do the 9 Week Control Freak Off The Wall 9 Week Calendar if I was coming off of an injury, wanted a longer program, or wanted to focus on very specific results like abs or booty.
I really enjoyed both versions and would truthfully do both versions again; however, I am not always a big fan of 9 week programs with my sweet spot being between 3-6 weeks. That being said, I am doing LIIFT 4 right now — which is an 8 week program and it seems to be flying by, so it might truly depend on the season.
Are you the same? What program length is your perfect version? Let me know in the comments below!
a few pictures from my experience with 9 Week Control Freak Off The Wall. Includes photos from The Girl Squad, so you can get a sneak peek of what it looks like!
how do i get started with 9wcg otw?
You get access to the 9 week control freak off the wall version with any beachbody on demand subscription or any of the 9 week control freak bundles linked here.
It’s pretty awesome you get so much variety with one subscription and that’s probably why I’ve been more consistent with Beachbody on Demand than I have with any other type of workout (5+ years).
If you’re as obsessed with 9 Week Control Freak as I am — you’ll be pumped to know that with a Beachbody on Demand Interactive membership (add on to your BOD) you can get access to Freak Week, a week of special 9wcf workouts that are 25-35 minutes.
I haven’t tried it yet, but I’m really pumped to do all three of the exclusive BODI week long workouts because they’re perfect to fit into the space between workout programs.
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it’s where me & my bff Marcie spend most of our time sharing our own workouts, our struggles, & cheering on the other ambitious women committing to beachbody on demand workouts. I cannot wait to cheer you on for committing to & falling in love with home workouts. Here’s to creating a fit routine you actually stick to.
AUTHOR: Dr. Lauren Baker, DPT, PT, ATC, MTC is a Physical Therapist, Certified Athletic Trainer, Online Fit Coach, Military Wife, & Circus Addict who is obsessed with sharing all her adventures & knowledge so that you know that literally ANYTHING is possible with a little bit of Google & a WHOLE lot of courage. ps let's hang on instagram.
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