Punch & Protect Self Defense

This week we remember Professor Nick Cerio, who passed away on October 7, 1998.

Our Kenpo lineage and techniques are heavily influenced by Cerio's American Kenpo.

Professor Nick Cerio
July 9, 1936 – October 7, 1998
Gone, but never forgotten.

Sooo..join us!

Punch & Protect Fitness Boxing 💪 🥊👊

☎️(401)484-2337


Phone number
(401)484-2337

We had a visitor! Kevin "Lucky" Lewis from Lucky's Boxing Club, Framingham, Massachusetts stopped by for a workout!
🥊🥊 Thank you Lucky! See you soon.

Want real self-defense and safety for your family, more situational awareness and confidence for yourself?
Beginners learn introductory self- defense concepts

Ages 12-Adult
$30.00

RSVP to 401-484-2337

Attend one or all three dates!

Standing still is actually going backwards.

Let us help!

☎️(401)484-2337

New kit. Same grit.

www.punchandprotect.com

Do not miss this opportunity to train with Ran Steinberg 👊

Link is in the comments

Thursday: High-Impact + Bone-Loading Cardio
Warmup:

5–10 minute brisk walk
Marching in place (1–2 minutes)
Ankle hops (light, low amplitude) (10–15 reps)
Workout:

Skipping rope (1–2 minutes followed by 1 minute rest; repeat 3–5 rounds)
Low-impact jumping jacks or progressing to full jumping jacks (2–3 sets of 20–30 seconds)
Bounding or light hops in place (2–3 sets of 10–15 reps)
OR

Recreational sports (e.g., tennis, pickleball, basketball, etc.) for 20–30 minutes
Modifications/Tips:
Keep your movements low-impact if needed and progress gradually. Even small amounts of impact can be beneficial when done consistently.