TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
6:00-7:00
7:00-8:00
8:00-9:00
9:00-10:00 KIDS CONDITIONING/ KUN KHMER/ KICK BOXING/ BOXING
10:00-11:00 MMA / BJJ / GRAPPLING
11:00-12:00 BJJ/ GRAPPLING
12:00-13:00
13:00-14:30
14:30-15:30 CONDITIONING / KUN KHMER / KICK BOXING / BOXING CONDITIONING / KUN KHMER / KICK BOXING / BOXING CONDITIONING / KUN KHMER / KICK BOXING / BOXING
15:30-16:30
16:30-17:30 KIDS CONDITIONING/ KUN KHMER/ KICK BOXING/ BOXING
17:30-18:30
18:30-19:30
  • CARDIO/ CONDITINING/ CROSS FIT
  • BEGINNER / KUN KHMER / KICK BOXING / BOXING
  • CARDIO/ CONDITINING/ CROSS FIT
  • BEGINNER / KUN KHMER / KICK BOXING / BOXING
  • CARDIO/ CONDITINING/ CROSS FIT
  • BEGINNER / KUN KHMER / KICK BOXING / BOXING
  • CARDIO/ CONDITINING/ CROSS FIT
  • BEGINNER / KUN KHMER / KICK BOXING / BOXING
  • CARDIO/ CONDITINING/ CROSS FIT
  • ZUMBA
  • BEGINNER / KUN KHMER / KICK BOXING / BOXING
18:30-20:00 MMA / BJJ / GRAPPLING MMA / BJJ / GRAPPLING MMA / BJJ / GRAPPLING
19:30-20:30 KUN KHMER / KICK BOXING / BOXING KUN KHMER / KICK BOXING / BOXING KUN KHMER / KICK BOXING / BOXING KUN KHMER / KICK BOXING / BOXING KUN KHMER / KICK BOXING / BOXING

+855 11 231 117‬ / +855 98 373 952‬ / +855 66 606 000

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Welcome to prokout !

We welcome you in the first fitness and fight center of its kind in the center area of Phnom Penh.
Prokout offers you modern facilities, lots of space and a professional and helpful team of instructors devoted to help you reach your goals.
Because your Health worths it, Prokout cares.

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About us

Prokout is a new fitness & fight center in town and is the answer to your needs.

In Khmer, the word « prokout » means fight.
Because life is a fight, a personal fight.

At Prokout, we aim to help you reach your goals and to excel through fitness and fighting.
You can be new to exercise, a fitness veteran or a fighting sports addict, you will find your place at Prokout.
We know that workouts mean hard work, which is why we designed our 1,000 square meters in a pleasant place, clean and modern.

You will find ample space for fighting sports training (Kun Khmer, Muay Thai, Kickboxing, Boxing, MMA, Brazilian Jiu-Jitsu, Grappling, Self-defense), and also fitness & cardio & crossfit equipments, complemented by dedicated personal trainers.

Membership at Prokout isn’t just about losing weight. People attend our fighting sports and fitness classes or come to practice on their own because they look and feel great after our workouts.

Prokout is committed to providing the best Fighting & Fitness facilities to its members.
Be prepared for the best workout experience possible.

Lastest News

La remise en forme du site Prokout !

Tout comme vous, le site Prokout avait besoin d’une remise en forme Read More

Kun Khmer

Kun Khmer (គុនខ្មែរ) or Pradal Serey (ប្រដាល់សេរី) is an unarmed martial art and Read More

Muay Thaï

Muay Thai (มวยไทย) or Thai boxing is a combat sport of Thailand Read More

Brazilian Jiu-Jitsu

Brazilian Jiu-Jitsu is a martial art and combat sport system on the Read More

MMA

Mixed martial arts (MMA) is a full-contact combat sport that allows both Read More

Our gym features

At Prokout, our mission is to provide you the best equipment and services.

The Fitness corner provides diet, weight training, cardio exercises, fitness classes (Cardio, Crossfit, Zumba, Yoga, Pilates or personal training).

You can choose a personal training with a personalized meal plan, or a class with a general meal plan.

You will work with Kettle bells, monkey bars, crossfit rack, battle ropes, etc.

At Prokout you can practice several kind of fightsports like Kun Khmer, Muay Thai, Boxing, MMA (grappling or Brazilian Jiu-Jitsu), and self-defense (Krav-Maga).

Fight corner amenities include: a heavy bags station, a competition ring for Kun Khmer, Muay Thai, Kickboxing, Boxing and MMA, and a 30’ competition cage (octagon) for MMA, Brazilian Jiu-Jitsu and Grappling.

Because you need to hydrate your body and to refresh yourself during training, Prokout has a Healthy Bar with : protein and vitamin drinks, fresh coconut juices, shakes/smoothies and sports drinks with Electrolytes.

To complete your training or just to get fit, the gymnasium offers you all the facilities you need: cardiovascular and weight training equipment (free weights, treadmills, bikes, exercise machines, etc.).

Your kids can also workout ! It will be good for their personal development and to increase their self-confidence as well.

Kid Boxing, Brazilian Jiu-Jitsu and Fitness classes will be available for kids from 4 to 13 years old.

Our classes

Cardio training

Cardio training aims at raising your heart rate and making your muscles stronger for a more efficient and healthy body.

Sample cardio workouts would be walking fast or running, bike riding and aerobic workouts.
Cardio exercises are very good to lose weight quickly.

Conditioning

A gym is the area in the fitness club where you will find all the facilities to workout.
It primarily consists of free weights such as dumbbells, barbells and also lots of exercise machines, treadmills, stationary exercise bikes, elliptical trainers…

This area has often lots of mirrors so that you can monitor and maintain correct posture during your workout.

Cross Fit

Invented in 2000, CrossFit is known as a strength and conditioning program with the aim of improving cardiovascular/respiratory endurance, stamina, strength, power, speed, coordination, agility, balance, and accuracy. It is excellent to get fit or lose weight.

Crossfit is a mix of varied influences: aerobic exercises, gym (body weight exercises), and Olympic weight lifting.

CrossFit requires equipment from multiple disciplines like barbell, bumper plates, gymnastic rings, jump rope, Kettlebell, medicine ball, resistance band, rower and abmat.

Kun Khmer (Kick Boxing)

Also known as Pradal Serey, the Kun Khmer is an unarmed ancient martial art from Cambodia.

Kun Khmer is considered as one of Cambodia’s national sports. It is a kickboxing form descended directly from early forms of khmer fighting techniques (Yuthakun Khom).

Kun Khmer is above all well-known for its kicking technique, which generates power from hip rotation rather than snapping the leg.
You will find four types of strikes in Kun Khmer: punches, kicks, elbows and knee strikes.

Boxing

Boxing is a fight sport between two people throwing punches usually with gloved hands against each other in a contest. It requires strength, speed, reflexes, and endurance.

At Prokout, you can practice boxing training in order to get more fit.
If you are a beginner, you will have to follow a minimal training routine which might consists of learning how to hit bags, as well as doing shadowboxing in front of a mirror, skipping rope and jogging every day.
Occasionally, you will practice bout inside the ring for a sparring.

MMA (BJJ/Grappling)

MMA stands for Mixed Martial Arts.
MMA is an unarmed full-contact combat sport that allows the use of both striking and grappling techniques. Fighters can fight both standing and/or on the ground, using a variety of other combat sports and martial arts.

It depends on the action and the needs:
– Striking may require boxing, kickboxing, Muay Thai, Karate, Taekwondo, Capoeira…
– Clinch may require Freestyle, Greco-Roman wrestling, Ju-Jitsu and Judo
– Ground may need Brazilian Jiu-Jitsu, Submission Wrestling, Judo, Ju-Jitsu, and Sambo

The techniques utilized in MMA are “striking techniques” (kicks, knees, punches and elbows) and “grappling techniques” (clinch holds, pinning holds, submission holds, sweeps, takedowns and throws).

Self defense (Krav Maga)

Nowadays, self-defense techniques can be very useful, and not only if you are a woman, a kid or an elder.

If many styles of martial arts are practiced for self-defense or include self-defense techniques, some are only dedicated to self-defense, such as Krav Maga for example.

You can learn how to escape from a gun situation, how to avoid to be strangled or how to avoid a punch.

Frequently Asked Questions

What kind of information do I need to disclose to the trainer?

Your trainer will need your medical information first.
Tell him if you have/had any injuries (back pain, ankle sprain), health issues such as high / low blood pressure or diabetes.

What do I need to bring with me to the gym?

Your motivation for sure!
But, a towel and a bottle of water will be a good start.
And a strong padlock to keep your stuff secure.

What do you recommend to wear to the gym?

Don’t bother to be fancy, prefer the basics.
Wear comfortable, breathable clothing and good running shoes.

Is exercise during pregnancy recommendable?

Being active during your pregnancy is recommended to help you adapt to your body’s changing shape, your weight gain. It also may help reduce problems in late pregnancy and labour.

It is not dangerous for the growing baby, but you have to adapt to the type of exercise chosen.
Better to ask advices to our professional staff.
If your doctor does not see any inconvenient with your state, you can be sure that regular exercise during pregnancy can improve your posture and alleviate some common discomforts (backache). It also may prevent gestational diabetes, relieve your stress.

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Get 30 minutes free Personal Training

Start today with our 30 MINUTES FREE PERSONAL TRAINING!
Prokout offers you a 30min Personal Training to evaluate your needs and goals!

Get a free Guest Pass

Start today with our free guest pass!

Prokout is pleased to offer you a one day free guest pass, whick allows you to test our boxing and fitness center!