Real Self Defense

Real Self Defense is self defense training from Marcus Kowal, built to get you ready for the street, not the gym. You start with Foundation Series 1, a six-week program that builds your base: stance, strikes, defense and conditioning. When you finish, Foundation Series 2 adds kicks, uppercuts, hooks and new combinations, and more series are on the way. FOLLOW ALONG WITH MARCUS Every session is a follow-along video workout. Each one repeats over four rounds with the same moves and a harder focus every time, so you can feel yourself getting sharper. DRILLS BETWEEN WORKOUTS On drill days, short five-minute drills train your reactions, timing and striking power. Shadow Reaction calls out strikes so you have to respond, not anticipate. MEASURE YOUR PROGRESS Take a five-move fitness test at the start, then retest whenever you like. Your history shows every workout, drill and result, so you can see how far you have come. BUILD THE HABITS THAT BACK IT UP Track the daily habits that support your training, such as hydration, mobility and sleep, with reminders and streaks that keep you honest. TRAIN ANYWHERE Download workouts to train offline, play them on your TV with AirPlay or the Real Self Defense TV app, and keep everything in sync with your account on the web. Finished workouts can be saved to Apple Health. Questions or feedback? Email hello@rsdfitness.com.