Self defense with Marcus Kowal
This isn't fitness.
This is preparation.
Self defense training for people with no experience. Start with Foundation Series 1, then keep building, one series at a time.
Founding 50 pre-sale · Free to claim · Mobile and smart TV
Who it's for
Built for people who’ve never thrown a punch.
For 30 years, Marcus Kowal has taught people with no experience to defend themselves: soldiers, cops and parents. The app is that teaching, one week at a time.
- Starting from zero.Every workout opens with technique, slow and clean.
- Short on time.One workout a week, 13–16 min each. Short drills on other days.
- Want it to stick.Daily habits and a streak keep you coming back.
- Want proof.A fitness test you can retake to see how far you’ve come.
How it works
A series. A week. Four rounds.
A library that grows
Real Self Defense is a library of training series. Each one builds on the last, and opens when you finish the one before it.
Series 1Foundation Series 1Jab, cross, elbows, knees and ground survival- 1Jab Foundations
- 2Cross Power
- 3Elbow Weapons
- 4Ground Survival
- 5Knee Striking
- 6Integrated Fight Flow
Series 2Foundation Series 2Kicks, uppercuts, hooks and combinations- 1Low Kicks
- 2Groin Kicks
- 3Reverse Elbows
- 4Uppercut Power
- 5Hooks and Rotation
- 6Flow and Grow
- Coming soonSeries 3Foundation Series 3New workouts in production
One workout a week
Week 3 is the series’ third workout. Your plan sets how many times you do it that week. Short drills fill the other training days, and you pick the days.
| Plan | M | T | W | T | F | S | S |
|---|---|---|---|---|---|---|---|
| Starter1 workout + 2 drills | workout | rest | drill | rest | drill | rest | rest |
| Consistent2 workouts + 3 drills | workout | workout | rest | drill | drill | drill | rest |
| Operator4 workouts + 2 drills | workout | workout | workout | workout | drill | drill | rest |
Same moves, harder each time
Every workout is done in four rounds that build. Each time you finish it, you move up a round.
- Round 1: TechniqueLearn each move clean, on both sides, before you add speed.
- Round 2: Speed + VolumeSame moves at full pace. Keep the hands high as the volume climbs.
- Round 3: Under FatigueFewer breaks, same form. Train moves that hold up when you’re tired.
- Round 4: Fight FinishersFinish strong. Speed and power, every strike like it counts.
Inside the app
Open it. Press start.
Real screens from the mobile app.
TodayYour one thing for today: the workout, a drill or rest. The week at a glance, and your streak. 
TrainThe whole library. Every series, every workout, plus short drills. 
The sessionPick the round, read Marcus’ intent, press Start and follow along. 
HabitsSmall daily wins beside your training. Check them off, keep the streak. 
ProgressYour streak, every day you trained, and fitness test results you can beat.
- Short drills on other daysFive-minute drills keep the moves sharp between workouts.
- Offline downloadsSave a workout and train without a connection.
- A fitness test you can retakeSame moves, same clock, so the only thing that changes is you.
On your TV
Train on the big screen.
The smart TV app puts Marcus full size in your living room. Your plan, your streak and your rounds are the same as on your phone.
- 01Open the app on your TVIt shows a QR code and a short code.
- 02Connect with your phoneScan the code, or type it in the mobile app. No typing on the TV.
- 03Press StartPick up where you left off. Everything syncs.
Pick your roundMinutes, movements, the round picker and the full circuit, with Marcus’ intent for the round. 
Follow alongThe current move, a countdown and what’s next, with captions over the video. 
DrillsShort drills run as a guided timer, with Marcus’ cue for the day. 
Shadow ReactionCalls are spoken and shown full screen. React the moment you hear it.
Your coach
Marcus Kowal
Marcus has taught self defense for 30 years to people who walked in with no experience: soldiers, cops and parents. He coaches every workout in the app himself, round by round.
Hands up. Kick with the shin and own both legs.
Marcus KowalPre-sale
Be one of the Founding 50.
Founding members get in before everyone else and help shape what comes next.
- First access on launch dayBefore the public.
- A say in what gets built nextTell Marcus what you want to train.
Claiming your spot is free. At launch it’s $30 a month, and you decide then.
FAQ
Questions
I’ve never trained. Is this for me?
Yes. Marcus has spent 30 years teaching people with no experience. Every workout starts at Round 1, Technique, where you learn the moves slowly before adding speed.
How much time does it take?
One workout a week, done one, two or four times depending on the plan you pick (Starter, Consistent or Operator). Short drills fill some of the other days, and you choose which days you train.
What do I need?
Your phone and a bit of floor space. Prop the phone up and follow along, or open the smart TV app and train on the big screen. You connect the TV with a code from your phone.
What’s in the library?
Foundation Series 1 and Foundation Series 2. Series 3 is coming soon, and more will follow. Each series opens when you finish the one before it.
What does the Founding 50 spot cost?
Nothing to claim. When the app launches it’s $30 a month, and you decide then whether to join. Founding members get first access on launch day and a say in what gets built next.
Which devices does it work on?
The mobile app and the smart TV app.
Can I train without a connection?
Yes. Download a workout and it plays offline. Anything you finish syncs when you’re back online.