The good news is that there's no boot camp to weed out the couch potatoes — everyone is welcome to learn the technique, Kowal says. "We work you at your level, and you'll still get a workout."
Since the objective is to "eliminate danger by any means necessary," according to Kowal, the focus is on becoming an aggressor when attacked, not a victim. Students learn to punch, kick, elbow and knee their way out of being choked, grabbed or threatened with weapons. It's a full-body workout with anaerobic cardio. "Everything we do is explosive, aggressive and high-impact, but in a safe setting," Kowal says. An added bonus: All that pounding helps builds bone density.