The 9 Week Control Freak includes 5 days of exercise and 2 rest days per week. You can find detailed instructions in the Wall Installation video available on the 9 Week Control Freak page on Beachbody On Demand. The Control Track can be installed using a wall mount or door track.Īutumn shows how to install the Control Track to a door below, or you can use a wall mount to make it a more permanent installation. No, you can also choose to do the “Off the Wall Workouts” option for the workouts which don’t require the Control Track. There is a demonstration video and installation guideline provided. While you’ll see the cast using a stand for their track, the equipment easily attaches to a door or can be mounted on a wall. This adjustable resistance device easily moves up and down for a range of dynamic exercises. These “Off the Wall” workouts require only dumbbells! So you can do Control Freak with just a set of light, medium, and heavy dumbbells. While Autumn recommends using the Control Track, step, and ball, she also filmed Control Freak Off the Wall. Can you do control freak without equipment? Dumbbells: light, medium, and heavy or adjustable dumbbells.

Fitness Step (like the Transform 20 step).

Control Track with B-LINES Resistance Bands.

You’ll need a few key pieces of equipment for including: What equipment do you need for 9 Week Control Freak? The program also includes an amazing cast, restorative techniques, new equipment, a nutrition program, and new moves to help you take control and live a healthy life. There are also 10-minute enhancement workouts you can add on. The at-home workout is 5 days a week and consists of 3 phases. You can now get access here!īeachbody’s 9 Week Control Freak workouts combine Tabata-inspired interval training, density training to build lean muscle, and a proactive approach to rest and recovery to help you push harder the next day. Beachbody’s super trainer Autumn Calabrese’s new program 9 Week Control Freak program combines innovative DCT-T workouts and proven nutrition.

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