Rsdfitness

Real Self Defense is a self-defense training brand led by instructor Marcus Kowal, who has 30 years of experience teaching people with no prior training, including soldiers, police officers and parents. Its app turns his instruction into a progressive, accessible program for beginners, focused on practical preparation rather than fitness.

Training is organized into a library of series, with each series building on the one before it. Foundation Series 1 covers jabs, crosses, elbows, knees and ground survival; Foundation Series 2 adds kicks, uppercuts, hooks and combinations. A third series is in production. Each workout follows four increasingly demanding rounds, from learning technique to practicing under fatigue and finishing with speed and power. Members can follow plans with one, two or four weekly workouts, supported by short drills, daily habits and progress tracking.

The mobile and smart TV apps include guided workouts, Marcus’s coaching, a retakable fitness test and streak tracking. Workouts can be downloaded for offline use, with progress syncing when the device reconnects.