Take Your Home Workout To The Next Level

The Kickboxing Underground lets you conduct your own exciting heavy bag fight sessions in the privacy of your own home or studio. This is the most unique and durable home kickboxing and heavy bag workout system ever designed.

Heavy Bag Fight Training at Home

Be Your Own Trainer!

The Kickboxing Underground workout system is all you need!

Your Own Personal Fight Camp!

Train at home, with your own music, avoid the commute, and still have the best workout of your life.
Seriously. That can happen.

This is perfect for people who have joined a group class gym, but feel they’re no longer getting much from the classes.

You will follow a System that reinforces good fight habits, while getting a great workout using your entire body.
No boot camp exercises to do. (You’ll get tons of core work by kickboxing, you won’t need anything else.)

All you need is a heavy bag. However, this isn't for beginners. It's for intermediate (meaning you have a few months of training under your belt) all the way up to pro level.

It's your own personal Fight Camp. You will love it. There is nothing else like this on Earth.

Heavy Bag Centered

All of your strikes are on the heavy bag. This gives you resistance to strengthen your muscles, harden your bones, and experience the joy of hard-hitting impact! Crank up your music. Wrap up our hands. Put on your gloves. And start your round timer. There is no better way to train!

Fight Focused

The heavy bag is your opponent. You don't just train, you fight! This builds the fight habits and disciplines that are so important.
There's also no "bootcamp exercises" to do. We get ALL of our exercise thru exciting fight combinations! Never take your eyes off your opponent. Monitor your guard. Keep your chin down.
Respect the punching range!

Perpetual System

You rotate thru a series of workouts.
It will be a month or two before you see the same workout again. There is more variety than you would ever come up with on your own. You will never be bored again. This system is specifically designed to avoid burn out and overtraining. Instead it keeps you interested, progressing, and sharpening your game!

Change the way you train

I urge you to read the whole site so you'll know what you're getting into. But when you're ready to join, you're in the right place!

What you will need:

1. A Heavy Bag ( Thai bag 100 or 150lbs)

2. Gloves (MMA or Boxing)

3. Hand Wraps

4. Round Timer. Just download one for free.

5. Knowledge of Kickboxing, Muay Thai, MMA Striking Techniques

You will need to know how to execute punches, kicks, elbows, knees, etc. You don’t have to be good at them; the whole purpose of training is to practice and refine your skills. But you need to have the basic idea of how to throw them.

Who is this for?

1. Home exercisers who are looking for a long-term plan that won’t burn them out.

2. Fighters who want a great game plan for training solo.

3. People who love kickboxing but hate all the boring-ass bootcamp exercises.

4. People who want to train using a much more realistic and opponent-focused game plan. (not cardio kickboxing)

5. People who want to replace their group class with training at home.

Sharpen your fight skills

Every training session feels like your own personal fight camp.

It's not a collection of drills and exercises. That's not much fun. And it's not how you fight. Instead, you will train according to "rounds", just like a UFC or MMA fight.

You will fight the heavy bag with a specific fight combination. Some of these are short. Some are long. Some are simple. Some are complicated. Some are just hands. Some are a mixture of hands and feet. And some have flying knees, spinning backfists or elbows, or Superman punches.

It is realistic fight training that just happens to be an AWESOME WORKOUT. (and a whole lot of action-packed fun)

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Kickboxing Underground

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What You Need In Your Workout Program:

Think about it. You can't just willy-nilly and hapzardly jump into a workout program and just assume all of your requirements and expectations are going to be met.

So the first thing you need to do is ask yourself, "What do I need my workout program to do for me?"
Be specific. Saying, "get me in shape" is nothing. It hasn't had enough thought put into it to be meaningful.

What I will do is list what I felt was needed when I began designing this system. (Spoiler alert: all these needs are taken care of in the system.... so don't worry.)

1. One thing I noticed I was REALLY neglectful of when I worked out on my own was flexibility.

I needed to make sure that all of my limbs could move in all directions without catching, binding, or pulling.
This is not only for performance but for injury prevention.
I would sometimes do some stretching, but mostly not. Why? Because it can seem boring, but usually it was because I was just in a rush to "get to it" and get the workout cranking.

It is no fun standing around thinking of what stretches to do anyway.


It's not fun thinking that there are so many things you'd like to do in your kickboxing or self defense workout that you can't or won't get to them all.
You might watch a Youtube video or see a UFC fight and think, "Man! I've got to try that! Next time I'm doing my workout I'm going to use that."

Guess what? You won't remember. At least not during your workout.
So I needed my workouts to systematically and periodically put in ALL the stuff I thought was cool, useful, or important.
Everytime I thought of something great, made up a great combo, saw an awesome technique or combo in a fight or in an instructional video, I wrote it down. Now, instead of getting in a rut and doing the same combos and techniques that come to mind, I KNOW I'm doing everything I want to!

3. My Own Music

How powerful is music? It's amazing.
It's energizing, motivating, inspiring. What are the chances that the workout video you buy is going to be playing the music YOU want? Zero? Right.
So when YOU control the juke box, your workouts are now powered by the very tunes that you find most gets you in the mood for exercise.

It might be progressive, pop, rock, alternative, or my favorite: gangsta hip hop!
Whatever I'm in the mood for, that's what I put on. It's 50% or more of the energy in the room when you're working out. It's important!

4. Balance

An action-packed workout can put a lot of stress on your body. (In a good way, obviously.)
But too much of a good thing can turn into a bad thing.
So I wanted my workload to be spread out through as much of my body as possible.
Boxing's great. But I don't want all of my energy being processed by my fragile hand bones and wrist.
I want to use my elbows, my knees, my shins, my insteps, the ball of my feet, etc.
To add even more balance, I like to work both sides. So I'll do the combo Orthodox a few times, then Southpaw a few times.
If that's not your thing, don't worry about it. Although the system is very structured, it affords a surprising amount of your own preferences put in. In fact, up to 40%, sometimes more, of the workout is allowing for your input. (More later on that)

5. Muscular endurance, muscle, joint, and bone strengthening, cardio-pulmonary stamina, and power.

I want to train all of the above areas. I needed to make sure the workouts were giving me the cardio and lung capacity I would need in a fight, but without doing so much it uses my muscle for fuel.

I wanted to make sure my bones were encountering enough resistance to harden, and that my joints were able to absorb more force, and my muscles were getting enough resistance to adapt.

Luckily, the very nature of the program, kickboxing and fight training, lends itself to these goals very naturally. I just had to make sure I had the right amount and combination of everything.

6. REAL self defense

I'm sorry, but I ain't down for that cardio-kickboxing namby pamby pitter-patter bullshit!

I don't want to waste my time.
Do you realize for every 3 minutes you're performing some fluff pattern non-fight B.S. on the bag, that's 3 minutes you just deprived yourself at becoming better at actually fighting?

Why would anyone do this?
Well, in fairness, some people don't have a goal of improving their fight game or self defense. That's ok.
But this system isn't for them. Most anything you see in one of those "cardio kickboxing" classes will not be found here.
One of my main goals was to keep things authentic. The techniques are real. The mode of practice is real. The habits and disciplines are fight-centered.
Admittedly, there are a few things you'll be doing in a given month that are more of a "drill" as opposed to actual "fight" practice. But that's ok. It's ok to do a good drill every now and then.

7. Avoiding Overtraining, Burnout, and Overuse Injuries

Almost nothing in your workout system- whichever one you use- is more important than avoiding injury. Overuse injuries, although they come on gradually, can be just as serious.
Tendonitis, shoulder impingement, sore wrists and hands, overuse of the hip flexors, etc.
I can't say this will never happen to you. But it was a primary goal to make sure I systematically decreased that risk down to as low as feasibly possible.

Burnout is a workout enemy as well. It happens when your workouts get stale, uninteresting, uninspiring, and full of the same stuff over and over. You get in a rut. When you combine a rut with intense effort, that is the recipe for burnout.

Overtraining is going too long, too hard, too frequently.
When you don't have a system, you always want to push yourself past where you're comfortable. You can actually feel bad if you didn't do "one more!" "Come on, one more round!" then, "Ok, just one more!, then "One more!"

There's no definitive stopping point. How do you know when to stop? You wing it??? That's not a plan.
(Don't worry. I have a plan. A great plan that will take care of ALL of the above for you.)

8. No bootcamp exercises!

This should almost be #1. When I first tried to develop the perfect "home" exercise program, I found myself not sticking with it. I kept wracking my brain, "WHY am I not sticking with it when I'm designing it myself and can truly create anything I want???"

After a lot of soul searching it hit me: exercise avoidance. I was subconsciously avoiding what I didn't like. I didn't even realize that I didn't like the bootcamp exercises, but wow, when that enlightenment hit, it was life changing.
I realized you can't try to force yourself to do things you don't like doing. To do so pits you in a battle against your own will power. I asked myself, "Is it really necessary to have that struggle? Will I derail my goal of exercising consistently for the rest of my life if I do? Is it worth it?"

No, it's not worth it. Sure, some of the "exercises" are good, but you can accomplish a TON with your body just by doing powerful fight combinations on the heavy bag. You don't need to countless burpees, and mountain climbers, and pushups, and jumping jacks, and running in place, etc, etc, etc, etc.

No one has figured this out yet. Until they do, "it'll be our little secret".

Just wait until you see how much easier it is to keep up your workouts month after month when you're not doing a bunch of boring, energy-expending bootcamp exercises. Why not use that same energy focused on your fight training?

Are you beginning to see the light? You only have so much energy to use. When you're using it ALL to fight with, you get a LOT better at fighting. You've plugged your holes in your energy dispersion. You're no longer wasting time OR energy, and you're NEVER having to do things you dislike! It's AMAZINGLY POWERFUL.

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Frequently Asked Questions

  • Is this a DVD, audio, or what?

No, instead you will use a "System Notebook". That's it! A key to this system is keeping it as simple as possible.
So there are no DVD's to put on.
There are no audio commands pulling you out of your zone.
When you get ready to train, it's as easy as just flipping to the page of your next workout.
You now just follow the System round by round in conjunction with your timer. All you have to do is show up. The System will do the rest.
You will never have to take off your gloves to push any buttons! And you can get fully in the flow of your training experience because no "talking heads" on a DVD are constantly filling your ears with their words and noise. Sooooo much better!!! (as you will see)

  • Is this program better than having a live instructor?

No. A live instructor can’t be beat, but this system is designed to be used at HOME, where its more convenient and can be done more frequently due to not having to travel or coordinate your time with anyone… you could do this workout at 3am if that’s what works best for you. It's also far cheaper. For the cost of two lessons, you've already paid for a LIFETIME of your own home fight camp!

  • What kind of shoes are best for this type of training?

An athletic shoe with no protruding tread. You may consider investing in some form of “fighting shoe” or "boxing shoe", but I think Basketball shoes work great. Anything with recessed tread. Protruding tread might rip your bag.

  • What type of punching bag do I need?

Buy a Muay Thai bag because its longer and you'll need that length for low kicks. (My Thai bag cost $150.)
I highly recommend Combat Sports. They sponsored me. I use (and love) their wraps, gloves, and heavy bag.
You can use a standing bag, but nothing beats a hanging bag. I had to use a standing bag for many months (from Combat Sports) and I was pleasantly surprised that it worked out well. But not as good as a hanging bag.

  • What other equipment is a MUST?

Only 3 things: a Round Timer; Boxing or MMA Gloves; and Handwraps.
The round timer can be had for free on a smartphone or tablet. Wraps are $5, and gloves might run you $40-60.
You’ll also want water to drink, and a sweat towel. Oh yeah, and music!

  • I don’t want to use a timer, can I still do this program?

Not very well. It is a drag not having a timer. If you always have to look at a stopwatch or clock to keep track of the time during the round, it takes a lot of the fun out of the workout, causes you to look in the wrong direction (you should be looking at your opponent!), and adds stress. Don’t do it. Invest in a timer (or better yet, get the free ones on your phone!) Just set one up on your tablet. So easy, and it's nice and big. That way you can turn your phone off!!

  • Hey, I’ve got a great idea… I’m gonna go without gloves and wraps to toughen up my hands! Good idea?

No, bad idea. Do not train this way. Your hands may indeed get “tough”, but when you’re in your Golden Years, you’re going to wish you hadn’t “toughened” them up so much because they will be full of pain and limited mobility. The hands are delicate. Subjecting them to too much wear and tear can cause degenerative disease. Before you pound the bag’s face in, wrap those puppies up! And wear gloves! Train safe.

  • What should I do between the rounds, during the one-minute rest period?

Rest only. Don’t look at the next round combination. Don’t think about the previous round. Just walk around, keep moving, get water, etc. Don’t check your phone for messages, text anyone, or allow any other interruptions. If you want this system to work for you, follow this rule 100%. Its very hard to do in our “multi-tasking world”.

  • Not being a video course, how can I know if I’m doing it right? What’s the #1 thing to keep in mind to make sure I’m performing correctly?

The single-most important thing to do is: treat each Round as though it were a 3-minute fight.
You are FIGHTING until the bell rings.
You must be 100% vigilant of your opponent and his potential moves.
You must be extremely mobile, and ready to move fwd/backwards, side to side, in and out, etc.
Do not allow yourself to be flat-footed (where you can be caught off guard) at any time.

When you move in to throw the combo, think about what your opponent might do.
When you move out, think about how he might be swinging at you, or coming forward with his own attack. Every round is a fight. Strike as viciously as you can. Be quick. Be stealthy. Move around.
Pace yourself. Be always in balance. Aim to have the best technique you can muster.

Keep improving, but do not allow yourself to be frustrated if you seem to be struggling with good technique. It can take a LONG time to get things right, but there is no rush. Along the way you’re getting a phenomenal workout, so don’t stress yourself out about improving too quickly! If you “master” something, you may tend to become bored with it; so pace yourself to improve over your entire lifetime, not in six weeks!

In fewer words, simply do this: (TLDR)

Start from a good stance and guard. Move in, throw the combo. Move back out and get yourself in a good stance again.

  • Will this get me in better shape than P90X, or my favorite Youtube workouts?

No, not necessarily. This program doesn't pride itself on being the "hardest" program. What it is is a great way for someone to get in shape, keep in shape, and increase their health and fitness (and fight skills!), but it is not meant to just push you to the limits. If you train too hard, you can only do that for specific periods of time when you need your body to “peak”, meaning, you have accumulated the maximum amount of training your body could handle without getting sick or injured.

This program is designed to keep you healthy, active, and strong for years and years, not for a short burst of ultimate fitness. You can only train so hard for so long before you accumulate overuse injury and possible burnout. This system is to help you temper those extremes, and keep you injury free and feeling motivated, energetic, and less stressed.

  • I don’t want to use a timer, can I still do this program?

Not very well. It is a drag not having a timer. If you always have to look at a stopwatch or clock to keep track of the time during the round, it takes a lot of the fun out of the workout, causes you to look in the wrong direction (you should be looking at your opponent!), and adds stress. Don’t do it. Invest in a timer (or better yet, get the free ones on your phone!) Just set one up on your tablet. So easy, and it's nice and big. That way you can turn your phone off!!

  • How often should I do this training?

It depends on you and your lifestyle, your body type, your eating habits, any other exercise you do, etc.
Here is my recommendation: three times per week if its your only exercise; two times per week if you’re doing something else or have a very strenuous physical job. Or you may be just using this workout occasionally, for a change of pace. If its your ONLY exercise though, really try to do it 3 times per week. Its a perfect amount!

  • The first 3 rounds are stretching… I was always told you should stretch AFTER a muscle is worked (so its warm), and not before. Why do you do the stretching first?

The reason is not because “that’s the absolute best time to stretch”, you are correct about that. However, it is because its very easy to BEGIN your workout when you’re sitting down on the ground! If its easy to start, you won’t dread beginning because its hard to throw yourself into intense effort. Letting you begin with stretching makes it easy, and also helps prepare your body for the upcoming work. It makes sure every body part has a good range of motion, and can move in all directions without catching, pulling, or straining. This is not designed to be the Ultimate Flexibility Program, it is designed to be a total system that INCORPORATES some stretching, so that flexibility is not ignored or neglected.

  • Why don’t you have rounds of ab work? That is REALLY strange….

Your abs are getting worked EVERY time you hit or kick the heavy bag! You’re doing 6 rounds of heavy bag training, that’s already a lot of ab work! AND, you’re working more of the obliques and “twisting” muscles in your core, which is much more important that just working your rectus abdominus, which is what situps and crunches work. You’re working those too…. but the other core muscles as well… much more bang for your buck! You do not NEED any other ab work. You will already be strongly working those core muscles. You will also be burning the maximum amount of fat off of them. Situps and crunches will not help you lose one more inch of fat than the program will do alone.

  • Why don’t you put in rounds of pushups? Doesn’t that work your chest, shoulders, and arms? I figured that would be important….

You work your chest, shoulders, and arms EVERY time you throw a punch on the bag. The bag is heavy; that is a lot of resistance pushing back on you all the time, THAT’S how you work those muscles. You don’t need push ups too. (You want to avoid overtraining.) Hooks especially work your chest (and biceps and abs/obliques), and we do a lot of those. In fact, one of the combinations in the program is a round of nothing but hooks! – its a fun round, you’ll like it! Your biceps will be sore the next day. But keep in mind, you have "off" days too when you're not training on this system. Feel free to do all the other exercises you like. I do the same thing. I just don't combine them into my fight training!

  • What’s the deal with the “Formula” workouts that come after we do “Workout #10”? Can I just skip those and go back to “Workout #1” ?

Of course you can’t! Although they may sound like fluff, believe it or not, “Formula #2” used to be THE ENTIRE PROGRAM!!! That’s right, it used to be a standalone program. Its how I used to train myself AND my clients, and it worked out great! However, after 6 months or so, I decided that I’d make a few changes in the workout just to have a little more variety, and this new one would be a second workout, and I’d just alternate between the two.

Then, after about a year went by, I decided that there was one thing still not perfect about the system: it still required you to think about what to throw, specifically.
Sure, it might say, “Round 6: Punches and Knees”, but you still had to think about WHICH punches. So that’s when I designed the first workout that told you EVERYTHING to do, EVERY round, having each combination pre-planned. Then I made a couple more, then five more, and eventually had 10 full explicit workouts, PLUS the 2 Formula Workouts.

But its still great to be able to use these Formula’s that require a little bit of thinking. It creates even MORE variety, additional fun, and a change of pace. You’ll like the “Formula” workouts as much as the other training sessions, so don’t treat them as the system’s “red-headed step child”. Not only are they integral, they were “it” for a long time and they can stand on their own as a sole workout program.

Have a question? Send us a message!

Q. “I see that you don’t offer a money-back guarantee or a refund… WTF?”

The reason is because I try to explain the entire program and its requirements very clearly so that any purchaser doing their due diligence knows EXACTLY what they’re getting and how this whole System works before they ever pull the trigger to order it. Definitely read the "Instructions" link so you'll get an even more detailed view of what this System might be like.

Every single person who has ordered my System so far have been awesome people. I have never even received ONE complaint from a single user… that’s a pretty good track record! (Even from beginners, whom I warn not to purchase this system. lol)

I use this exact system for myself and my clients EVERY single time I workout or train someone; there can be no complaint- it simply works perfectly. In fact, there is no system comparable to it ANYWHERE in the world… it surpasses every other training system for giving someone a fun, productive, easy-to-use, easy-to-stick-with workout regimen that they can use for YEARS and still love.

If you have any troubles along the way, even before you buy my system, please reach out and see if I can help you. Or, if for any reason you think this might not be for you, don't purchase it. I do not want you to be dissatisfied. I want you to be happy, healthy, and productive with your workouts and fight training! I don't sell this to make money; it was never designed to sell.

It is my own personal passion project and I want to share it with the world (because it took me SOOOOOOO much time to develop it!!!)


This is just a preview in case you want to see what the Instructions are like. You will get complete, and updated if necesarry, Instructions when you become a member.

These Instructions are only for those who have already purchased the program. If you’re not on the program yet, this page won’t make any sense to you or be relevant to your situation. This is just a sample; you will print out the Instructions with the rest of the program.

This workout program is not necessarily for the competitive fighter. It is for the average (or above average) person who wants a great way to exercise and stay in shape, and at the same time wants a more fun way to do it, and gives them a way to practice fighting so they can be better prepared to defend themselves.

Its hard to make a one-size-fits-all workout program because different people have different needs. But the way I’ve designed it seems to work best for the large majority, and may be tweaked to fine tune it for specific situations.

What you first need to do when you get the program is print all the pages out. There are not that many, and there are no pictures so you will not be wasting ink. Print them all out, in color, put them in a notebook and then read over the Instructions.

Begin by using the program just as its written, with little to no modification. Kickboxing is a lifetime endeavor, so don’t be in a rush; use the program all the way through, once, before you decide to change anything. You see, the program has already been gone thru, hundreds of times, and that’s the reason why it is in the format it is today. If in the future you decide to modify it, you probably have good reason to, so go ahead and change it in any way you feel necessary.

1. Get your workout area set up.
Its best if your exercise space is roomy enough to be comfortable. You’ll also enjoy it more if its perfectly clean. I keep my exercise area spotless, and keep everything picked up at all times. Make sure you have your water; and a straw works great since you’ll have gloves on! Try to make this “sacred space”; ie. space “set apart” for you and your training session. The more conducive your space is to exercise, the easier it will be to remain consistent in your program.

2. Make sure your music player is ready to go.

3. Make sure your Round Timer is set up.
I use one that’s downloaded from the Android Marketplace called “Workout Timer” by “MedNotesMP”. You create the amount of rounds you want (ex. 10), the duration of each round (ex. 3 min), the rest period between each round (ex. 1 min), and when the “round warning bell” sounds (I like mine to chime in when there’s 15 seconds left. Some people prefer 30 seconds. Put it on your phone or tablet. (Sometimes your phone will ring during a workout which really messes things up. If possible, disable your call feature for the session. Better yet: use a tablet.)

Using a Round Timer is imperative. You need something you can see (the Green light is when you’re “working”, the Red shows during “rest”). If you have to keep your eye on a clock or watch, its just not going to work out very well. This will “steal your joy” during the workout; avoid this mistake.

4. Never during the workout allow yourself to be distracted from the outside.
Don’t check your voicemail during your rest period, or your text msgs, or your phone or anything else. Take the WHOLE workout period as a COMPLETE break from the outside concerns.
If you follow this guideline, you will have NO stress at the end of the workout. If you allow yourself to get distracted, your workout will suffer, you won’t enjoy it as much, and your stress won’t be completely dissolved as it otherwise would have been.

5. Turn in your Notebook to “Workout #1”, or whichever one you’re on.
Place it near your heavy bag so you can refer to it as each round starts. Start the timer, you are now on "Round One: Seated Stretches", and for 3 minutes you are sitting down doing stretching exercises.

Which ones? Whichever ones you are familiar with that have you sitting on the floor. (Eg. Hurdler’s stretch, butterfly stretch, etc.). Don’t take the one-minute rest period when it comes up, just keep stretching thru the rest period.

Then when the new round starts (Round Two: Standing Stretches), you perform 3 minutes of any stretches you know to do while standing.
Again, you will need to decide for yourself WHICH stretches you will do. Remember to do a few upper-body stretches as well as lower-body, especially since the first round of Seated Stretches was probably all lower body.

Round 3 is “Dynamic Stretching” which simply means stretching while you’re moving. ....(I give more detail when you get the System, but I don't want that to be too long)....

Round #4 is Shadow Boxing. Either go freestyle just throwing whatever you want, or look at the “List of Combinations” Sheet and follow what I have listed for ShadowBoxing (#39). If you are more advanced, do whatever shadowboxing you want. I like to spend most of the time practicing bobbing/weaving, body movement, etc. This round helps further loosen up your whole body, especially your shoulder and elbow joints, which is important as the Heavy Bag is next.

Rounds #5-10:
Try not to deviate from the below:

– Take your full rest period between each of these rounds. Don’t read ahead to see the next combo. You don’t look at it until the bell rings.
Seriously, rest. Walk/pace around, try not to think about anything. Forget the last round; its over.
– When the bell rings (Green Light), look at your workout sheet and read the combo.

-Practice the combo in the air while reading it over once or twice or three times. Then move to the heavy bag and practice it once or twice.
-Then execute the combo on the bag at whatever intensity, pace, speed you’re comfortable with.
-Keep your hands up the whole time you’re in range of the bag.
– Tip: After executing the combo, step quickly away from the bag (outside the opponent’s punching range); step in range again to execute the combo again, then quickly pull yourself back out of punching range.
– Tip: As you’re moving out, fling a jab out or stick out your arm as a “post” to prevent your opponent from rushing you or following you. This is just a good habit to get into. Probably the single best habit you can develop, although it takes more energy to do this without fail.
-Do not allow your hands to fall towards the end of the round. You may be too tired to throw the combo again, but you’re never too tired to keep your guard up.
-Keep hands up, and a good fight stance, ALWAYS, no exceptions. Even if you’re just using the workout for exercise sake alone, always train like a fighter. You want to keep your training genuine and real, regardless of your reason for training. ALL of my clients are trained to fight, even if they are just trying to lose weight. There is something to be said for purity. Do not dilute your training.

-Never take your eyes off the bag (opponent). If you’re switching to the opposite side of the bag, don’t just walk past it – keep your hands up between you and the opponent as a good habit. Expect him to try to strike you. Keep your footwork real; be ready for defense as you’re walking near the bag (during your rounds only, obviously!).

-Perform each technique and combination with your very best form. Work on your stance and balance. If you’re too tired, put more time between when you throw your next technique, but don’t allow your form or good habits to suffer.
-Always imagine a REAL opponent in front of you. You will fight the way that you train! Bad habits in training will lead to bad habits in the real world. Be a perfectionist, but allow yourself room to grow and improve along the way. Don’t expect too much of yourself, but do expect to always give your BEST! Your best will always be good enough. The workout is not supposed to CAUSE you stress, but to dissipate your stress, so just do the best you’re capable of with no added pressure.

– Tip: Try to always lead with your technique, not with your face or body. Follow your weapon in, don’t move in and then throw your weapon (you are likely to walk right into a punch in your face).

– {Advanced Cardio: use an “in-and-out rhythm” continually during your round, if you have the cardio for it. If not, give yourself PLENTY of time to build up to it, if you wish to use it.}

Timing and Distance:
Don’t feel you have to rush the combinations. Sometimes you may throw the first few strikes, then wait and deliver the remaining strikes. Sometimes the bag may swing out and you need to wait for it to move back into position before you throw, for example, your Shovel Hook to the liver.
Sometimes you might need to follow the bag a step fwd or back in order to be at the right distance to strike. Don’t think because you started your technique at a certain spot that you need to remain there. Be fluid. Do whatever the fight calls for. Use your own best judgment.

Working with a Partner:
If you get a friend involved, either have him hold the bag for 30 seconds, 1 minute, whatever, then switch; OR- you throw the combo, then he does, then you do, and you just alternate back and forth for the round. If that’s not enough exercise for you, change your round time to 4 minutes each, or 5 minutes when working in pairs.

... (I list a lot of detail here in the actual Instructions, but have edited out on this page to not go so long, but I'm still trying to give you a good idea of what's in there)...

Frequency of Training:
I really feel that 3 times per week is ideal, but then again, it depends on you, your goals, and whatever else you might have going on in your life that takes a physical toll on your body (like a construction job). Your body needs time to rest, repair, and recuperate. Your nervous system needs to recharge as well to avoid a state of overtraining. You can get away with as few as 2 days per week, or as many as 4, but the heavy bag packs a lot of resistance, so don’t overdo it; and allow your body the necessary rest days. That way, you’ll keep your energy and enthusiasm up and won’t get burned out.

Here is an example of how your training will go:

You will print out all of the Workouts and put them in a Notebook.
(This will now be called your “Workout Notebook”.)

Open your Workout Notebook to Workout #1:

Your Workout sheet will guide you through all 10 Rounds of your training session.

First you’ll get your tunes cranking, wrap up your hands, get your water handy, and get your Round Timer set.
(Have your gloves ready… you’ll need them from Rounds 5, 6, 7, 8, 9,10.)

You’ll be using a round timer to pace every round of the workout.

This will take “time” completely off your mind and let you focus on technique, execution, and performance.
You have to use a timer. This is not optional.

When the bell rings, you look at “Round #1” and it gives you your game plan for that particular round.

The first four rounds have been designed to slowly draw you into readiness for the Heavy Bag rounds. It makes is sooo easy to start your workout that you don’t need to be “in the mood” at all.

As long as you show up, the System will take good care of you. No more need for planning either before or during your workout. Done!

With the first 4 rounds, before you “hit the bag”, you’ll have gotten your flexibility covered and will be able to move all of your limbs in any direction without stiffness or catching.

You will be mentally geared up for additional effort before you have to perform it. (You’ll be amazed how well this works. Trust me. You never have to be "in the mood" to exercise. The system will do that for you. Show up lethargic. Not feeling like doing your workout. You will magically be in the mood before the heavy bag rounds start.)

So the first 3 rounds, as you can see below, are:
Seated Stretches
Standing Stretches
Dynamic Stretches

The 4th Round is "Shadow Boxing"

The final six rounds of every workout are on the heavy bag.
By the time you get to these, you'll be totally ready to go, completely warmed up, and as loose as you'll ever be.

Here's what you will do on these rounds:

Fight the bag using the combination given on each round:

Move around, keep in a good fighting stance, keep proper distance, respect the punching range, and keep fighting until the bell rings.

It’s a three-minute fight using one specific combination.

This is so much more enjoyable than having to think up a new strike to do a hundred times during a round. That is what drains all of your workout energy- which is now going into the "performance" instead of "planning" in your head.

When the bell rings and the light turns red, it’s “break time”.

A real break time. Not "pushups and burpees time". (Hooray! Right?)

Cease fighting, catch your breath, walk around, get water, and really try to relax before the Green bell rings and it’s “Go” time again!

Don’t sit down during this time. Pace around unless you’re stopping for water.

As soon as the light turns green and you hear the next bell to start the round, your guard goes up, you approach the Workout Sheet, and you read the game plan for the this round.

That is all you have to do during this entire training System: wait for the green light and bell and then read the game plan for that Round.

Your mind can finally relax. And this goes session after session, month after month, year after year.

When you join the Kickboxing Underground, all your workout planning is done. For a lifetime.

This System is perpetually renewable and you will love it! It does not become boring or repetitive.

It’s a living, breathing system. Well, feels like it anyway….

Ok, back to the workout…..By the final bell and the end of Round 10, you’ll be exhausted, feel like a champion, have just gotten an amazing workout, and have a lot less stress.

All your energy is going into the workout instead of spinning around inside your head wondering what to throw or do next.

Until you’ve experienced this system, you will never fully understand just how liberating and energizing this is.

Below is the very first Workout you will do in the System. Look at it closely, line by line.

In actual practice, you are only ever looking at one round at a time. No need to pay attention to any of the rest of it.

The key is to clear you mind and only focus on the round at hand.

Here's an actual copy of workout #1.

Kickboxing underground logo


When you return for your next training session, you turn in your Notebook to "Workout #2".

It will be exactly the same format, only the combinations and techniques will be different.

There is a ton of variety. More than you’ll find anywhere else.

Each workout has combinations with punches, knee techniques, push kicks, switch kicks, etc.

When I work out, I want to keep every session challenging and full of variety, as do you.

Admittedly, you will be throwing a lot of right crosses and left hooks…. that’s just the nature of the fight game.

Jabs too. And roundhouse kicks. Get used to ‘em, you’ll be throwing them a lot.

But there’s a ton of different techniques we’ll be using at various times during the workout program, so you get to at least practice a lot of different weapons to keep all your skills sharp and growing.

Besides a heavy load of basics, you’ll have spinning backfists and elbows, Superman punches, clinch fighting, you name it.

Some things don’t get used a lot in life, but that doesn’t mean we don’t want to practice them and become proficient with them.

It adds a lot of spice to your training.

Since the workouts rotate in succession, it will be a month or maybe two before you’ll see the same workout.

This keeps it fresh and interesting. Even after several years the workouts don’t get boring.

Take boxing for example: boxing is the “sweet science” and it’s based off of a small number of punches. But it is interesting enough to last a lifetime.

So when you add in the plethora of techniques that kickboxing, Muay Thai, and MMA give you, you have enough tools to keep things interesting for years and years. Certainly.

Your body is your instrument through which you express yourself.
And like a musician you don’t get bored playing the same instrument.
But you enjoy the challenge of striving towards perfection… all the while being able to express yourself more and more truly as your mastery over your instrument increases.

Self Expression is what Bruce Lee said martial arts were all about.

"Perfection is achieved, not when there is nothing more to add, but when there is nothing left to take away." - Antoine de Saint-Exupery

I have pared a complete exercise method, modality, and philosophy down to its bare essence. There is nothing that needs to be added, and there is nothing that you should take away.

“Simplicity is the ultimate sophistication.” – Leonardo Da Vinci

There is zero fluff at the Kickboxing Underground. Every action in the System was designed for a purpose.

Like a sculptor I chipped and chipped away at this System until there was nothing left that could be removed or changed.

The essence that remained is what I feel is the world’s strongest, most robust comprehensive workout system. Even a pro fighter could use this with complete satisfaction.

Before you buy, PLEASE NOTE this System may not be right for you.

And we do not offer a Refund Policy, so it’s important you choose wisely.

You must know how to throw the techniques, because no instruction is given in them.

Don’t just mindlessly hit the “Buy Now” button. Make sure this is for you.

This is suitable for the home trainee all the way up to professional level with no deviation.

But this is not recommended for beginners.

Perhaps after several months of kickboxing classes.

You really need to know what the techniques are and how they might flow from one to another or you will have no idea how to do the combinations, which is why I pasted the sample workout above.

But above all:

**It is imperative that during your training session you shut out outside concerns for the ENTIRE training session: no phone ringer, no text notifications, no emails or social media, etc.

You say you want to build discipline? Well, nothing tests discipline more than trying to keep the outside world away for one hour!**

10 Ways This Is Superior To A DVD Program


10 workouts in all, and all 10 are for every level. Some DVD sets come with multiple workouts, but most of the time only one or two are usable at your current level. Even after one year of doing this program, you will probably have only seen the same workout 10 times. This prevents burnout and helps keep you interested and enthusiastic about working out. We also spread out the workouts to cover your entire body, not devoting a whole workout to “abs”, or “legs”, or any other specific muscle group. No one needs THAT much work done at once to any body part.


The first 4 rounds are open to the addition of your own material, so you can decide what seated stretches, standing stretches, dynamic stretches, and shadow boxing you want to do. Sure, you may want to use the same warmup stretches over and over again, but should you happen to come across a book or video that is showing you something new that you want to try, you simply add it into your stretching rounds, whether its seated, standing, or dynamic. If its a technique, you can add it into your shadowboxing round. This way your program can continually grow or evolve according to your needs or desires. With a DVD, you’re stuck with what they give you, EVERY single time!


Music is 50% of your workout energy! With DVD’s, you are stuck to listening to THEIR generic terrible music EVERY single time you workout. At the Kickboxing Underground, you are the DJ to your own workout! One day you might want rock, the next day hip hop, the next time acid jazz or fusion or funk, or whatever… Being able to put on the music that YOU like and are in the mood for EACH and every time is a huge plus. HUGE! With the right music, you’re halfway there already!


DVD’s always have someone talking, introducing things, instructing, etc…. It might be good for the first time, but what about 6 months into the program and you’re still having to listen to ALL that annoying stuff EVERY single time you want to work out??? No way! (Read the Amazon reviews from people who have been on a program for a while and you’ll see.) The cute little comments and banter they put in there… gets old quick!


"No bag" means no resistance behind your strikes. You are at risk of hyper-extending your joints and causing injury. (Why are these people in DVD programs wearing handwraps and gloves??? They're only hitting the air!)
But the best part about having a heavy bag is that the resistance it adds is what’s going to build muscle, increase bone density, strengthen joints, activate your core.
PLUS, that’s the most fun thing about hitting and kicking: IMPACT!!! Am I right??? Of course!


Because when punching the air, your weight is not being transferred into any object, your stance and weight distribution upon impact is not quite as realistic and your muscle memory and neural pathways are being developed in a manner different than a fight situation. And with cardio DVD’s, you don’t have a target, and you aren’t visualizing an opponent. With our System, you are impacting a heavy bag. That will give the kind of balance and coordination you’re going to need in an actual violent confrontation for self defense. You have the weight of the bag pushing back against your fist, and that force is transferred into your arm, your shoulder, THRU YOUR CORE, into your legs, and into the ground… MUCH more effective for toning and building strength!
(In all fairness, I do have some friends like Sean Fagan "The Muay Thai Guy" and Trav over at "Fight Smart" who make excellent material. Get their stuff too. You can apply anything you learn, from any good teacher, to your workouts on this System.


Burpees, mountain climbers, jumping jacks, sit ups, running in place, pushups, and all sorts of other exercises that are NO FUN to do. Our System has been designed to work these same muscle groups, but by doing something fun and interesting on the heavy bag. This gets your mind off the “workload” and puts it into the “fight”, where time passes much more quickly, and with a lot more excitement and fun. Typical exercises can create “exercise avoidance”, where you dread your fitness routine so much that you can no longer force yourself to do it. Our program has you LOOKING FORWARD to working out!


DVD’s teach you to look at a screen when your eyes should be laser-focused on your opponent. When you’re trying to watch an instructor, yet your technique is moving your body with momentum in a different direction, this can cause you to crane your neck unnaturally and lead to neck injury and headaches. Our System has you ALWAYS looking at your opponent, and NEVER taking your eyes off of him. Not even for a second. If there is ONE crucial habit to form for self defense and fighting, this is it.


A DVD has constant INPUT into your brain thru your eyes and ears (“noise”). It doesn’t allow you to relax and escape into the workout. It doesn’t allow you to think about your fight and your technique; your thoughts are constantly interrupted by the “talking heads” pulling you out of your zone and distracting you. The Kickboxing Underground System will take your stress level from an 8,9, or 10 and bring it all the way down to a 1,2, or 3, EVERY single time you workout. This has been anecdotally proven thru countless uses and training sessions and has never failed. Following the Instructions as written will lead to a perfect workout every time. Remember, this program was created to be the perfect workout system. It was never designed to be a “product” to sell. Its all about SUBSTANCE, and no fluff or hype.


With the Kickboxing Underground Workout System, you are either working out at a gym, in your garage, or in a basement, and hopefully you’ve turned the entire area into a workout room so that it feels motivating and energizing. Maybe its just me, but I can’t workout in a bedroom or in the family room; the atmosphere just isn’t right. I don’t want to see all of the distractions of daily living. I want an ESCAPE from my daily life, at least for an hour! No TV, no computer. Just the heavy bag, my System, and my music. Now THAT’S a workout!!!

About the Kickboxing Underground Program

The Kickboxing Underground is a system you can use for the rest of your life, and if you did nothing else, you would be fit, healthy, active, stronger, and more athletic.

It's time to take a look at your exercise program and make sure it's doing everything you want and need, and doing it efficiently and effectively.

There are a lot of great short-term exercise programs on the market, and they really will get you in shape.
But after people have used the program a month or two, they grow disinterested, bored, or burned out. You can only push yourself so hard for so long before you enter a state of overtraining, which is your enemy in exercise.

Using a kickboxing workout on the heavy bag allows you a lifetime of gradual improvement in both your physical body and in your kickboxing technique.

Being able to continuously make small improvements, year after year, keeps you motivated and feeling good about your exercise program.

The most important thing is doing exercise that you enjoy doing. This cannot be stressed enough. The more you actually enjoy what you’re doing while working out, the less self-discipline and motivation you have to possess.

This program has been designed to make exercise fun, and it has been wrapped in an overall “System” that lets the program be used to its maximum benefit.

It guides you through your whole workout session, like a group class. It tells you what to do, how long to do it, when to start and stop each aspect of the training session, and--much like a personal trainer--alleviates your need to pre-plan any aspect of your workout program, almost like an autopilot.

I decided that I didn’t like doing the calisthenics exercises like jumping jacks, running in place, push ups, mountain climbers, burpees, etc.

I would get a little demotivated to do my workout because I hated doing those boring arduous exercises, so I decided to remove them!

Yes, I know it seems blasphemous not to perform the calisthenics, even the sit-ups and crunches, but I did it because I learned a way to incorporate all the muscle groups and elements I needed for a perfect exercise program, right on the heavy bag!

And you’ll see as you learn more about the program and system, but when you only do things you want to do during your exercise regimen, it makes it a lot easier to stick with.

And the icing on the cake? You can do it all right at home! You don’t have to go anywhere, coordinate your schedule, pack your bags, be around other people at the gym staring in the mirror. No. It's just you.

And your music is blaring and your blasting that heavy bag with all your might, for short bursts of 3-minutes each!

Each round you’re told exactly what to do. No thinking! You’re only thinking about your form and technique.It's fun.
It's dynamic.
It's effective.
And it's easier to stick with than anything you’ve ever done because the system simply takes you along for the ride. You just show up.

The primary purpose of this program and system is to help people develop a lifestyle of exercise while improving their self defense and fight habits and techniques.

How To Stay Consistent In Your Home Exercise Program

Here are a few simple tips I give others (and myself) about how to really maintain CONSISTENCY in an exercise program.

Rule #1. Don't fool yourself.

If you're not maintaining as regular of a workout schedule as you might like, write down or mark on a calendar every time you work out. Then you can look back over the previous month and see just how many times you actually did. Sometimes it might feel like every other day you've been doing your exercise, but when you see it written down, you realize its only been averaging twice per week.

Rule #2. Don't procrastinate.

If you have a choice to workout today or tomorrow, always choose today. You never know what might happen tomorrow. You could have something come up, you could have a headache, you may not have been able to fuel your body up enough, you might be too tired, .... the list could go on and on.
The easiest way to make sure you get THREE sessions in per week is: don't put it off. Even for a few hours. Sometimes I might be ready to workout in two hours, and someone might call and say, "Hey, you wanna work out later with me?". Experience has taught me to always WORKOUT SOONER RATHER THAN LATER. I've been burned many times by delaying a workout only to have something come up to prevent that later workout.

Rule #3. Pick a frequency that's right for you.

Don't think a certain number of times per week is right just because you read it in a magazine article somewhere. It all depends on YOU. How much are you eating? What else are you doing that's taxing your body. If you REALLY need to lose weight, then maybe 3 sessions of kickboxing per week, along with 3 days of walking or something else to keep your metabolism up is best suited for you.
If you're a construction worker whose lifting heavy items all day long and stressing your body (especially your joints), then maybe two days per week is best.
The point is, there is a correct amount for everybody, or should I say "every BODY", depending on the person's needs and circumstances. You don't want to do too little, but truthfully too much is probably the worse of the two.

Rule #4. Don't get sick or injured.

Injury prevention is Job #1 when training, so always be "safe rather than sorry". An injury can derail your workouts, and therefore your results, for weeks or even months.
Also, your immune system takes a dive for the 12 hours or so after a hard workout, and slowly recovers from there. After training, make sure you focus on recuperation. Don't go visit a friend in the hospital; if someone else is sick, don't get around them. Getting "under the weather" can steal many days from your workout routine, so protect your health and your vitality to your best ability.

Rule #5. Stay with the program.

Don't try to make any modifications unless you really have a good reason.
One of the keys to the power of this system is its mindless simplicity.

If you have to constantly be thinking of what you're going to change, how long you're going to make your rounds, if you're actually going to use your timer, etc, etc., it adds a lot of thought and decision into a plan that did not require it of you. This causes stress, steals some of the fun, and can derail your path. Don't do it.

Just show up in your training area, and after getting your timer and music hooked up, look at your workout sheet and just begin "Round 1", which is Seated Stretches.

Its SOOOOO easy to begin this way, and once you've begun, the rest is a cake walk!

Another very important aspect of "staying with the program", is the REST between rounds.

This cannot be stressed enough.

If you are trying to multi-task between rounds (like checking your phone for messages), then you are not on "the program".

The Program calls for complete rest between each round, which also means letting your mind take a break.

Just get water, walk around and catch your breath.

This is the ONLY way to experience the powerful stress-reduction effect of this program.

If you can reduce your stress, you'll feel much more refreshed after your workout, much more at ease, and with much less on your mind in the form of worries and anxieties.

When this takes place, it makes you look forward more to your workouts.
It helps you recover most completely, and it helps you feel better about yourself and life.

And because of this, its much easier to stay consistently involved in your program.

If you do not follow this advice, then your workouts can become just another "thing" you have to try to cram into your already busy schedule, and that's FAR different than the overall goal we're trying to achieve: optimum health, strength, vitality, resilience, and peace of mind.

We Train to Fight at the Kickboxing Underground

  • You are performing real Kickboxing, Muay Thai, Boxing, and MMA techniques.

  • You are "fighting" the bag (your opponent), not merely using it as an "exercise apparatus". We never do that during our training.

  • The strikes, techniques, combinations are authentic. We're not using some watered-down b.s. like rapid-fire little one-two's that have no power and would NEVER fly in a real fight.

  • This isn't "cardio kickboxing". You don't train in this manner, and that means when you should have to respond to a violent confrontation, your entire preparation has been centered on real combat, not cardio fluff.

  • You are developing fight habits and disciplines every session. The 3 habits are: "never take your eyes off your opponent", "fight time is fight time", and "be hyper vigilant for your opponent's response". We train like this. 100% of the time.

  • You train with respect for the punching range. You must never be "comfortable" in the punching range. Your opponent can hurt you without moving his body. This is dangerous territory with little time to regroup if you get caught.

  • We train without respect to rules. The groin is sometimes a target for a kick. The eyes are not off limits. We can do all and must be cognizant that are opponent can also do all. Watch for takedowns!

  • You are sometimes too tired to attack; however, you never have the luxury of being too tired to defend. That is not your choice. It is your opponent's. Develop a tight guard and a plan for "oh shit!" moments.















Why SIX Rounds?

A question I frequently get is, "Why are all of the workouts 6 rounds on the heavy bag?
Is this some sort of magical/optimal number?"

The reason there are six is:

A. If you're not at your best that day, 6 is short enough that you can see the light at the end of the tunnel. After 4 rounds and you're really feeling fatigued, you can console yourself with the thought of, "Ok, there's only 2 more rounds left; I can do this!"

B. If you're full of energy that day, 6 still gives you plenty of opportunity to get all of your energy out. It will almost never feel too short. If you still have gas left in the tank, good! That unused energy will help you recover. It’s not good to push yourself 100% all the time. I think it’s ideal to go about 90%, and use the extra 10% to recover with. Recovery is key to avoid getting sick or injured.

C. Cardio wins fights. But rarely would a self-defense situation go longer than 6 rounds! So, if you can give 6 rounds your FULL energy and go non-stop during each round, you've developed such a level of cardio that you will be prepared for ANYTHING that should come up in life. No one needs to be in better shape than this.

D. This definite number keeps you from overtraining. It’s easy to think, "Oh, I should push myself one more round..." or, on some days, you might not have much energy and wouldn't know how many rounds to do. This gives you a definite stopping point each and every workout and keeps you balanced (avoids both laziness AND overtraining).

E. Not going past 6 rounds helps you avoid unnecessary wear and tear on your joints. The heavy bag puts a lot of stress on your body; you don't want your enthusiasm to get the best of you and push your body past the point it can properly recover. If you want to sustain a lifetime of training, 6 rounds just seems to work out perfectly.

The Paradox of Choice... and how it affects your workout

Type "Paradox of Choice" into Google and you will find, "The paradox of choice is an observation that having many options to choose from, rather than making people happy and ensuring they get what they want, can cause them stress and problematize decision-making."

The paradox of choice tells us that when we have a lot of decisions to make, we feel less happy.

This is closely related to its brother, "Decision fatigue".

There is an article called: "Decision Fatigue: What it is and how it’s killing your focus, motivation, and willpower" that may be found on the RESCUE TIME blog.

I would encourage you to read on the subject. It is interesting and may help you in other areas of life.

But if you train on the heavy bag, I can tell you with certainty: your workouts have been suffering because of decision fatigue. Too many choices (the paradox) and too many decisions made (fatigue).

For most people, the heavy bag is fun for the first several times they use it but their training routines end because of boredom, repetition, monotony, and the mental drain that goes with deciding what to do during every round.

This is where decision fatigue rears its ugly head and it's a real drain on how much you’ll enjoy your workout.

Decision fatigue is such a detriment that people like Steve Jobs and Mark Zuckerberg decided to wear the same thing everyday just to avoid it!

Small decisions accumulate and erode your mental satisfaction.
A heavy bag workout might be made of a thousand decisions! Yuck. No wonder you thought your workout sucked. It did. Literally. It sucked your mental energy and drained your nervous system.

When you constantly have to think “What should I throw next?”, you can’t exercise in the moment.

Your brain has to always be "on the edge of its seat" trying to plan your next action.

What's the point?
The point is you can't start training without a thorough plan. It can't be "in your head" either. An instructor has to tell you what it is, a video needs to be pulling you through, or an audio workout needs to be giving you your commands.

Of course, there are reasons we're not going with those above options and instead are training powered by our unique system. (Those reasons are delineated elsewhere on the site).

(In fairness, there are some "audio workouts" that are good. I've tried a few out and felt I could label them "good". But they weren't nearly as good, or enjoyable, or as stress relieving, as the System we train on.

If you become a member you will see. After I created this, I never wanted to train any other way again. Every now and then I'll try someone else's workout and I'm always disappointed I just didn't do my System instead. Soooo much better. Seriously.)

When you train with the Kickboxing Underground, all you need to do is show up. Heck, you don't even have to be in the mood. (the System takes care of that as well)

Just show up, put on your tunes, wrap up your hands, and follow along, round by round.

There are a few decisions you have to make (like what stretches your going to do), but after a while you'll get into your own groove there and it will be very very easy to flow from one stretch to another without wracking your brain.

How to Have Flow in your Exercise Program

To have a successful, happy, consistent workout program you must have more than just the equipment… you need to have a plan.

Your plan needs to work for you long term. It needs to be much more than a list of things to do; it needs to make you happy. You become happy in exercise when you lose yourself in exercise. (Queue “Lose Yourself” by Eminem)

This is what psychologists call a flow state. Flow is when you are not distracted by outside thoughts, but are able to focus on an enjoyable task at hand. You lose track of time; you feel good, fulfilled.

The Kickboxing Underground system has been carefully designed to help you experience a flow state during exercise. It does this like no other workout system.

Being lost in a flow state is good for your mind, your emotions, and nervous system. It gives your worries a break and reduces stress dramatically.

Distractions, however, are sure flow killers.

You can’t answer the phone, respond to texts, or anything else during the training. You must constantly bring your mind back to the present. You need to carve an hour out for yourself, your body, and your mental well-being. This is how you get recharged and rejuvenated.

The anti-stress benefit achieved with this program is quite significant. And this will happen every single time you workout with my System. Every. Single. Time.

So stay in the flow and enjoy your own personal “training camp”. Each session feels like you’re preparing for an upcoming fight.

How This System Grows With You

This is more of an "FAQ" kind of thing, rather than an article. But I thought it was important information for some of you to understand, as it really applies in some peoples' situations.

It might first be helpful to ask and answer the question: "What do I even mean by the System growing with you? What kind of growth am I referring to?"

By "growth", I mean "learning something new".

There are a lot of great instructors out there, both in person and by video.

They might be teaching you different kicks, different hand techniques, or any kind of different strikes.

If these strikes are not already part of a combination in one of the workouts, how are you going to do them?

Believe it or not, there are many places during the workout where you can strike as you see fit.

For example, there is one round on one of the workouts where it simply says, "Hooks or Kicks". That means you decide whether or not you want to throw and practice Hooks, or if you want to practice Kicks.

If you've been dying to do the "Tornado Kick", or some sort of crazy flying upside down twisting kick.... well... here's you round. Do it to your heart's content.

There is also "Shadow Boxing" during Round 4 of every workout (1-10). You can do ANYTHING you like during this round.

That means you can do any punch, and kick, any strike whatsoever. You can also just practice footwork, or evasion drills like Bobbing and Weaving.

A teacher may give you a footwork pattern you want to try, or you may be trying to get better at your Slipping. Ok. Perfect time to do it.

Let's look at something completely different than strikes of their various stripes and colors and take this in a different direction.

Suppose that you have been learning new flexibility techniques. Maybe different stretches, or even Yoga.

Well, those stretches are either going to be when you're on the ground, when you're standing, or when you're moving.

That means they fall into either Round 1, 2, or 3. Every workout.

There will never be a stretch or flexibility technique that you won't be able to add into your training session seamlessly.

When you train at the Kickboxing Underground, you never have to stop learning, stop growing, stop accumulating new techniques, new combinations. If anything, really, this training system will HELP you make sure you actually practice what you learn.

It gives you the opportunity, the structure, the platform. Without the program, you would likely have the desire to practice the new things you learn, but just as likely to not get around to it.

I should know. For many months, I practiced these various evasion patterns I was learning from Fran Sands (a great boxing coach on Youtube). I did them during "Round 4: Shadow Boxing".

They made a perfect fit.

You will see as you getting rolling and acclimated to the training, there is room enough to grow!

But if you're not so inclined to pick up and want to practice new things, no worry. The System will also guide you along perfectly without you ever having to bring anything new to the table. But the option is always there for you if you want!


Thank You For Enrolling In The System!

The Download Button will give you a link taking you to the files you need to download. Make sure you then print them off- in color!
I tried to make sure that they use only minimal ink by having no pictures, no backgrounds, no fillers, nada! Only the pure essence of what you need to have the greatest workout and fight training program on Earth!

If for any reason the dowload button does not give you the System, no worries. Simply email me at kickboxingunderground@gmail.com
Let me know what happened and the best email address to send the files to you. I'll get them to you as soon as I see your message.
I want you to be a happy, productive trainee and I'll help you any way I can, so never be shy about reaching out and asking a question on any aspect of the System or your training!

The Brand Ambassador Program

Apply to be part of the 10 Founding Members


  • You will receive the $100 Kickboxing Underground System at no cost

  • Simply fill out the Founding Member application

  • You must meet the below qualifications

  • First familiarize yourself with the entire site so you can determine if this is something you really want to do.

  • Read the "Requirements" to make sure you're comfortable with what you'll need to do.

What You Need:

  • A training area with a Heavy Bag (Muay Thai bag)

  • If you do not have the Muay Thai bag yet but want to get one to qualify for this opportunity, see the "Product Links" button at the bottom of the website

  • Gloves: either boxing gloves or MMA gloves. If MMA gloves, you will be happiest if they are "bag gloves" - they have a little bar in the palm to give your hand more support. That is the only kind I have ever used and highly recommend you do the same.

  • Hand wraps: almost any kind will suffice

How to Qualify:

  • Send an email to kickboxingunderground@gmail.com and put "Founding Application" in the subject line

  • Send a picture of your above "must have" items to show that you are fully prepared to be an active member

  • You must be able to start immediately (within the week)

  • You must be able to train 2 or 3 times per week until you have gone thru the entire System (12 sessions)

  • Attach a short video just telling about yourself and your interest or experience in training. This is simply to show that you can record video, since that will be necessary later.

  • Either in the video or in the email, tell me what your goals are.

  • That's it! Basically you just need to be ready to go and have the right stuff to do it!!

  • This program will close to new applicants after 10 Founding Members have started.

What's In It For YOU?

  • You get to train on the world's premier heavy bag training program. This is your own personal "Fight Camp"!

  • You will achieve all the benefits that come from this type of training in terms of skill development, cardio and endurance, muscle strengthening, flexibility, and most importantly: fight skills!

  • As a Founding Member - you will be a "thought leader" in the space. You will know what you're talking about and be able to help others start their own personal fight camps at home.

  • You will learn a complete and total body workout System that can be used the rest of your life. Once you understand how the System works, your training gets set on "autopilot" where you're training is set and you'll never have to prepare or plan what you're going to do. This will save you so much frustration and wasted time.

  • The other benefits are up to you to discover along the way. The improvements you make to your life and health are priceless.

Your Requirements Along The Way:

  • First you will need to apply and have the necessary training gear.

  • I am going to ask you to record your thoughts after you have gotten everything set up and are ready to go, but before your first session. Post it on social media, preferably Facebook. I'm not going to coach you, just say whatever you want.

  • After your 3rd Workout, I want you to record your thoughts again, this time with feedback about how it's going so far.

  • Do the same thing after Workout #8.

  • Then one more time after you've gone through all 12 workouts.

  • That's 4 short videos total. Over the course of a month or so.

  • That's it. I just want your honest opinion on how the workouts went, what you thought of the quality of each session, how your body felt when you got done, if you were glad you went thru the program, etc. Stuff that you think YOU'D want to know if you were just hearing about the program. Keep it honest. Everything about the Kickboxing Underground is centered around authenticity and being real. There is no fluff, hype, or exaggeration. Let's keep it 100.

Privacy Policy

What information do we collect?
We collect information from you when you register on our site, subscribe to our
newsletter, or fill out a form. Any data we request that is not required will be specified as voluntary or optional.

When ordering or registering on our site, as appropriate, you may be asked to enter your name, e-mail, address, phone number for Kickboxing Underground Workout Program or Kickboxing Underground Personal Training.

You may, however, visit our site anonymously. Like most websites, we use cookies to enhance your experience, gather general visitor information, and track visits to our website. Please refer to the ‘do we use cookies?’ section below for information about cookies and how we use them.

What do we use your information for? Any of the information we collect from you may be used in the following ways:
• To personalize your experience
(your information helps us to better respond to your individual needs)
• To improve our website
(we continually strive to improve our website offerings based on the information and feedback we receive from you)
• To improve customer service
(your information helps us to more effectively respond to your customer service requests and support needs)
• To send periodic emails
How do we protect your information? We implement a variety of security measures to maintain the safety of your personal information when you submit a request or enter, submit, or access your personal information. These security measures include password protected directories and databases to safeguard your information, SSL (Secure Sockets
Layered) technology to ensure that your information is fully encrypted and sent across the internet securely, or PCI Scanning to actively protect our servers from hackers and other vulnerabilities.

We offer the use of a secure server. All supplied sensitive/credit information is transmitted via Secure Sockets Layer (SSL) technology and then encrypted into our database to be accessed only by those who are authorized with special access rights to our systems and are required to keep the information confidential. After a transaction, your private
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Do we use cookies? Yes. Cookies are small files that a site or its service provider transfers to your computer’s hard drive through your Web browser (if you allow) that enables the site’s or service provider’s systems to recognize your browser and capture and remember certain information.

Do we disclose any information to outside parties? We do not sell, trade, or otherwise transfer to outside parties your personally identifiable information. This does not include trusted third parties who assist us in operating our website, conducting our business, or servicing you, as long as those parties agree to keep this information confidential.

We may also release your information when we believe release is appropriate to comply with the law, enforce our site policies, or protect ours or others’ rights, property, or safety. However, non-personally identifiable visitor information may be provided to other parties for marketing, advertising, or other uses.

Third-party links

Occasionally, at our discretion, we may include or offer third-party products or services on our website. These third-party sites have separate and independent privacy policies. We, therefore, have no responsibility or liability for the content and activities of these linked sites.

Nevertheless, we seek to protect the integrity of our site and welcome any
feedback about these sites.

Children’s Online Privacy Protection Act compliance
We are in compliance with the requirements of COPPA (Children’s Online Privacy Protection Act); we do not collect any information from anyone under 18 years of age. Our website, products, and services are all directed to people who are at least 18 years old.

CAN-SPAM compliance
We have taken the necessary steps to ensure that we are compliant with the CAN-SPAM Act of 2003 by never sending out misleading information.

Online privacy policy only
This online privacy policy applies only to information collected through our website and not to information collected offline.

Your Consent
By using our site, you consent to our privacy policy.

Changes to our privacy policy
If we decide to change our privacy policy, we will post those changes on this page, and/or update the Privacy Policy modification date below. Policy changes will apply only to information collected after the date of the change.
This policy was last modified on August 15, 2020

Privacy policy customer pledge
We pledge to you, our customer, that we have made a dedicated effort to bring our privacy policy in line with the
following important privacy laws and initiatives:
Federal Trade Commission Fair Information Practices
Children’s Online Privacy Protection Act
Privacy Alliance and Marketing Act
Trust Guard Privacy Requirements