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5 by 5

Muay Thai Bag Class

Five Rounds


What is five Rounds

Five rounds is the maximum work to the number of rounds in Muay Thai 

Here’s what you can expect

  • 5 x 3 minutes Rounds of skipping 
  • Press, sit-ups, squats, etc in-between each round
    (each exercise based on your fitness level)
  • Stretching 
  • 5 x 3 minutes Bag work Simulating a fight 
  • The trainer shows you how to do each exercise based on your fitness level
  • Every three minute two minutes rest as in a  fight.

What You’ll Accomplish in this class

  • Burn massive amounts of calories during your workout
  • Burn calories for hours after your workout is complete
  • Release toxins as you sweat
  • Strengthen and tighten every muscle
  • Boost your stamina and endurance
  • Relieve stress
  • Strengthen your heart
  • Release feel-good endorphins
  • Increase energy, improve sleep, and much more
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Aberdeen to host all female boxing event on

By Tyrone Smith

BBC Scotland Sport

World champion Denise Castle will headline an all-female professional boxing event behind closed doors in Aberdeen on Saturday, 21 November.

The nine-fight card will be the first show in the UK to be overseen by an all-female team of officials.

Scottish multi-weight world champion Lee McAllister is promoting the event, which is sanctioned by the British and Irish Boxing Authority.

“We are making a stand here for the female boxing world,” he said.

“We are trying to push female boxing to the next level and get them 50-50 rights with the male fighters. How many shows are there with three male judges and a male referee? Every show.

“So we are trying to do it the opposite way round and put pressure on every other promoter, every other manager, every other commission to give the chance to female boxers and boxing officials.”

Former WBC muay thai world champion Castle, 48, secured the Wiba world minimum weight title a year ago with a fifth-round stoppage over Sutthinee Bamrungpao in Bangkok.

Her opponent for the bout at Aberdeen’s Northern Hotel is still to be confirmed.

Nicola Hopewell will meet Tasha Boyes in a rematch after Boyes’ arm injury retirement in their previous encounter.

Elsewhere on the undercard, Caitlin Foran faces Beccy Ferguson and Ellie Coulson takes on Czech fighter Ester Konecna.

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Covid-19 – Tier 3 Update

Dear Members,

I hope you and your family are safe and well.


On behalf of Phoenix Muay Thai Ltd, we would like to thank you for your continued patience and cooperation to date around various arrangements that have been different for us all, as a result of the COVID-19 pandemic.


It has now been confirmed that Greater Manchester has been upgraded to Tier 3, ‘VERY HIGH’ COVID-19 alert level. As our operations and protocols have always been informed by Government guidelines, we are continually working to ensure that we are doing all we can, to provide the safest possible environment for all at Phoenix Muay Thai Ltd.

For now, our existing guidance and protocols remain unchanged.


We would like to please ask for your continued support as we work hard to ensure that we are providing the safest possible environment for all members, staff and families. During times when infection rates are high, then we believe it is vital that we do all that we can to decrease any chance of infection.


In order to minimise the risk posed by COVID-19, then one major adjustment that we continue to ask for your cooperation on, is that we cannot currently allow parents/guardians on site without masks and you may be asked to leave the reception area due to limited space.


Whilst this is very different to how we would typically operate, whilst we would never choose to enforce this within “normal” times, and whilst we understand that this is not an ideal arrangement for yourselves and/or the members, we have imposed this arrangement and will continue to do so – in order to prioritise the minimisation of risk to all posed by COVID-19. We please ask for you to respect this arrangement with everybody’s safety at the forefront, including the need to follow all UK Government guidelines in and around the gym entrance/exit and car park areas when entering/leaving the gym. Any breach of the UK Government Guidelines and Phoenix Muay Thai Ltd Operational Policy on site could jeopardise the continuation of training and classes which will in-turn jeopardise the gyms future and my livelihood. We encourage you to remain familiar with any updates to UK Government guidelines, including “Hands, Face and Space”. The following point is particularly important when you are collecting and dropping off your child at Phoenix Muay Thai:


Stay 2 metres apart from people you do not live with, or 1 metre with extra precautions in place (such as wearing a face covering). 


Thank you in advance for your support and let us know if we can help to answer any questions or provide any further information in order to keep everybody as safe as possible.


Kind Regards


Stay Safe


Kru Rick Lewis.

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Theo gets his Muay Thai Uniform

The children were presented with their uniform in the Saturday class.
Their parents purchased their uniform as they have watched their progression and recognised their commitment to Phoenix Muay Thai over the past 4-8 weeks.
Kru presented the children with their uniform and explained the importance of the uniform and how it represents our club and how they should act respectfully at all times, especially when they are wearing the club uniform.
Welcome to the Phoenix Phamily.

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Uniform Presentation

The children were presented with their uniform in the Saturday class.

Their parents purchased their uniform as they have watched their progression and recognised their commitment to Phoenix Muay Thai over the past 4-8 weeks.

Kru presented the children with their uniform and explained the importance of the uniform and how it represents our club and how they should act respectfully at all times, especially when they are wearing the club uniform.

Welcome to the Phoenix Phamily.

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Gyms in the UK are continuing to control COVID-19 – research

Social Distance Phoenix Muay Thai Boxing Class

By Tom Walker at

Gyms in the UK are continuing to successfully control COVID-19 transmisssion, according to the latest figures released by industry body, ukactive.

There were 22 million visits to fitness facilities during the two months following reopening, with the number of COVID-19 cases per 100,000 visits logged as 0.34, with no community transmission occurring.

Huw Edwards, CEO of ukactive, says the data shows that protocols for monitoring and reporting in the sector are helping to control the virus and ensure the safety of members.

The data came from more than 1,500 facilities in England – measured from 25 July to 13 September.

The UK total, which takes into account different reopening dates in the devolved nations, shows a similar picture, with just 0.35 cases per 100,000 visits.

Importantly, the reported cases represent incidents where authorities have informed a facility that a user, who has had a positive result, attended a facility within a certain time period, rather than indicating transmission in the gym environment.

ukactive’s findings support a growing evidence base from across the globe showing that COVID-19 has a low prevalence in the gym environment.

Earlier this month, an analysis of 49.4 million member check-ins across 2,873 gyms in the US over three months studied the “visit-to-virus” ratio data from health and fitness clubs. It showed that, out of the nearly 50 million visits, only 0.0023 per cent had tested positive for COVID-19 – a result deemed statistically irrelevant.

“These findings show that the number of people with confirmed cases of COVID-19 visiting gyms remains extremely low, which is evidence of the huge efforts being made by gyms to ensure people do not visit if they might have the virus,” Edwards said.

“This shows that the proactive protocols put in place by gyms and leisure facilities to prevent people with the virus from visiting them are working, alongside the highest standards of cleanliness and safety to reduce the risk.

“We must remain vigilant and continue to monitor the situation closely, so that the Government and local authorities are armed with the best possible evidence to inform decisions about the sector.

“Our sector is helping to get the nation fitter and better prepared to fight the virus as we enter the autumn, providing an essential health service to the UK.

“The fitness and leisure sector has a vital role to play in fighting this health crisis, and its role will become even more important over the coming weeks and months.”

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Sergio Student Of The Week

Well done to Sergio for training so good in his lesson today

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Our uniform is our identity.

Dear Members,

Our next stock of uniform is on its way and will be sold on a first come first served basis. Our uniform is sold on a ‘pay upfront’ basis and we will not reserve any uniform without payment.

Dare we say the ‘C’ word?? Christmas is only round the corner, and if you were thinking of buying the uniform as part of a Christmas present, now is the time to order to ensure you have it in plenty of time. Get organised now to avoid the Christmas panic. We can’t guarantee that we will have the next order before Christmas as everything we order is bespoke to Phoenix Muay Thai and has to be printed/embroidered with our logos.

When you train at Phoenix Muay Thai, you are part of our club and you should represent our club in uniform, just like Manchester United or Manchester City have kits, so do we. You wouldn’t turn up to training at Manchester City with a Manchester United kit on and vice versa. We expect the same. We have Champion level trainers at the gym, we have high standards and we provide you with a Champion standard of training.

Boxing gloves should be purchased from us as part of the uniform. If you own your own gloves, they must be red or blue. “Yeah I know this but the black ones were cheaper” isn’t an excuse and you will have to use the communal gym gloves until you have the right coloured gloves. We can ensure the quality of our Phoenix Muay Thai gloves and our team will be able to advise on the right size gloves (6oz, 8oz, 10oz, 12oz etc.) for you.

If you have any questions or need any more information about uniform, please speak with Clare directly.

Click on the ‘Order Now’ button below and order directly from the website or alternatively click ‘Download Order Form’ and give the completed form to Clare.

Many Thanks
Kru Rick Lewis.

Order Now

Download Order Form


T-shirt (Kids/Adult) £10.50/£12.50

Hoodie (Kids/Adults) £20.50 /£30.50

Shorts (Kids/Adults) £27.00

Gloves – Synthetic/Leather £35.00/£50.00

Shin Pads – Foam/Leather £11.00/£50.00