Simple, functional techniques based on leverage and quick reactions rather than strength. Improve athletic condition - Take full advantage of High Intensity Interval Training (HIIT), the most effective way to improve cardiovascular capacity, burn fat, build lean, functional muscle, and boost metabolism. Develop confidence and self-esteem - Channel adrenaline to deal with aggression and confrontational situations. Develop a 'fight back' attitude to function in stressful situations. Let off steam - Intense pad-kicking and pad-punching gets rid of daily stress with high energy/fast paced sessions. Have lots of fun - Come with a buddy or make one! Workouts/drills are done in pairs or groups in a friendly, supportive environment.