Tenrounds

29/09/2026

💪 HYPERTROPHY — LET’S BUILD! 🔥
This week, we’re adding HYpertrophy training to your workouts — and yes, that means we’re giving those muscles a little extra attention! 😉
🏋️ WHAT IS HYPERTROPHY?
Hypertrophy is training specifically to stimulate muscle growth. Through controlled movements, challenging weights, and progressive overload, we challenge your muscles to adapt, grow and get stronger.
WHY ARE WE ADDING IT? 👇
💪 BUILD LEAN MUSCLE
More muscle = a stronger, more capable body.
📈 GET STRONGER
We want you lifting better, moving better and becoming stronger week after week.
🔥 IMPROVE BODY COMPOSITION
Building muscle helps create a stronger, more defined physique.
🦴 SUPPORT LONG-TERM STRENGTH
Resistance training helps build and maintain strength as you progress.
🎯 TRAIN WITH PURPOSE
It’s not just about lifting heavy — it’s about quality reps, good technique and progressive improvement.
And ladies… NO, YOU WON’T “GET TOO BULKY” FROM ONE HYPERTROPHY WORKOUT! 😂
Building significant muscle takes consistent training, nutrition and time. What you will build is strength, confidence and a stronger body.
This is another piece of the TenRounds puzzle. 🧩
COMBAT. POWER. HYBRID. HYPERTROPHY.
Different training focuses. One stronger you. 🧡

27/09/2026

**TOMORROW STARTS TODAY. 🔥**

Sunday is usually when we tell ourselves:

“I’ll start tomorrow.”

So why wait?

If getting fitter, feeling stronger and getting back into a routine has been on your mind, **this is your sign to start.**

# # # JOIN TENROUNDS NOW & OCTOBER IS ON US. 🥊

Join by **30 September** and get **October FREE** on all **6 & 12-month memberships.**

30 minutes.
10 rounds.
Trainer-led HIIT.
No hours in the gym.

Just show up and put in the work.

📍 Pretoria East
🔥 All fitness levels welcome

**Start today. Feel the difference tomorrow.**

👉 **Book your FREE trial:**
https://tenrounds.co.za/free-trial

**30 Minutes. 10 Rounds. All Heart.**

27/09/2026

🔥 WEEK 2 → WEEK 3: STAY STRONG, KEEP BUILDING! 🔥
You’ve put in the work. You’ve learned the moves. Now it’s time to level up! 💪

Week 3 isn’t about being perfect — it’s about progress.
A little more challenge. A little more intensity. A little more confidence. 😎

🏋️ Lift a little heavier.
🔥 Push a little harder.
🎯 Keep your form sharp.
🧠 Trust the process.

And remember… muscle isn’t built in one workout. It’s built by showing up again and again — especially on the days when your motivation decides to take the day off! 😂

So keep showing up. Keep challenging yourself. Keep getting stronger.

Week 3, we’re coming for you! 🚀

SAME DIRECTION. DIFFERENT FOCUS.
STRONGER EVERY WEEK. 🧡

25/09/2026

⚡ POWER TRAINING — IT’S TIME TO TURN IT UP! ⚡
This week, we’re adding POWER TRAINING to your workouts — because being strong is great, but being able to use that strength quickly and explosively takes your fitness to another level. 💥
💥 WHAT IS POWER TRAINING?
Power training focuses on explosive movements where you produce force quickly. Think jumps, throws, Olympic-style movements, explosive lifts, sprints and dynamic exercises.
It teaches your body to move with speed, strength and purpose.
WHY ARE WE ADDING IT? 👇
⚡ BUILD EXPLOSIVE STRENGTH
Learn to generate more force, faster.
🏃 IMPROVE SPEED & POWER
Move quicker and become more reactive.
💪 BOOST ATHLETIC PERFORMANCE
Develop strength that carries over into real movement and everyday life.
🎯 IMPROVE FUNCTIONAL STRENGTH
Train your body to work as one — not just individual muscles.
🔥 BREAK OUT OF YOUR COMFORT ZONE
Power training is fast, dynamic and challenging. It’s going to make you work!
And don’t worry — you don’t need to be an athlete to benefit from power training. These movements can be scaled to your fitness level while still challenging you to move with intent.
This week isn't about simply lifting heavier.
IT'S ABOUT MOVING BETTER. MOVING FASTER. MOVING WITH POWER. ⚡
POWER UP. LET’S DO THIS! 🧡

21/09/2026

🥊 COMBAT CONDITIONING IS BACK! 🥊
This week, we’re turning up the heat with a workout that combines boxing, kickboxing, functional movements and high-intensity conditioning.
Expect to punch, kick, move, sweat and push your limits — all while building the fitness and resilience to keep going when it gets tough. 🔥
💥 WHAT YOU’LL GET:
🥊 Improved cardio fitness
🔥 A serious calorie-burning session
⚡ Better speed, coordination & agility
💪 Full-body conditioning
🧠 Greater mental toughness
It’s fast. It’s challenging. It’s seriously fun.
COME READY TO MOVE. COME READY TO SWEAT. COME READY TO FIGHT FOR YOUR FITNESS. 🥊🔥
COMBAT CONDITIONING — MORE THAN A WORKOUT.

20/09/2026

☀️🔥 **SUMMER BODY STARTS NOW... AND SEPTEMBER IS ON US!**

Missed Day 1?

**DON’T WORRY. 👊**

We’re giving you the **REST OF SEPTEMBER FREE** when you join TenRounds. 🥊🔥

That means you can jump straight into our **12-Week Summer Body Challenge** and get your first weeks of training **on us.**

💪 Get stronger
🔥 Get fitter
🏋️ Build lean muscle
☀️ Get beach-ready
🥊 Have fun doing it

And you still get the full TenRounds experience:

**10 ROUNDS.
2½ MINUTES.
KEEP MOVING.**

No complicated gym routines.
No standing around waiting for equipment.
Just turn up, get your workout in and get on with your day.

🔥 **JOIN NOW & TRAIN THE REST OF SEPTEMBER FREE.**

👉 Book your FREE trial here:
https://tenrounds.co.za/free-trial

**September is free.
Summer won't wait.** ☀️👊

Your first coach-supported 30-minute HIIT session in Garsfontein is on us. No experience required. No class times. No pressure to join.

20/09/2026

💪 WEEK 1 → WEEK 2: WHAT CHANGES?
Week 1: We lay the foundation. 🧱
Learn the movements, nail your technique & find your rhythm.
Week 2: Now we BUILD. 🔥
Same movements, but more intent, more intensity & a little more work.
You know the drills. You know the form.
Now it’s time to turn up the effort! 🚀
Week 1 got you started. Week 2 makes you stronger.
Let’s build that summer body! ☀️💪

20/09/2026

🔥 NEXT WEEK IS BRINGING THE HEAT! 🔥
We’re switching things up and giving you FOUR different training focuses — each designed to challenge your body in a completely different way.
Expect to move faster, lift stronger, work harder and leave feeling like you’ve accomplished something BIG. 💪🧡
🥊 01 — COMBAT CONDITIONING
Get ready to PUNCH • KICK • MOVE • SWEAT!
Expect:
🥊 Boxing combinations
🥋 Kickboxing-inspired movements
🔥 HIIT conditioning
🏋️ Kettlebell & functional movements
💨 Fast-paced cardio work
Heart rate up. Gloves on. Game face ready.

14/09/2026

💪🔥 LADIES & GENTS… IT’S TIME TO BUILD! 🔥💪
We’re kicking off the first 4 weeks of our 12-week journey with BUILD — and yes, that means MUSCLE. 😏
👊 GENTS, THIS ONE’S FOR YOU:
Summer bodies aren’t built by flexing in the mirror… although we fully support the occasional flex. 😂💪
More muscle = more strength, more shape, more confidence… and that T-shirt is about to start fitting a little differently. 👀
Because let’s be honest — the beach isn’t going to pose itself. 🏖️😎
👑 LADIES, BEFORE YOU PANIC…
“Nooo, I don’t want to get TOO muscular!” 😳
Relax, girl. 😂 You’re not going to accidentally wake up looking like The Hulk because you picked up a dumbbell.
Building muscle takes consistent training, progressive overload, nutrition and time. What you’re much more likely to notice is a body that feels stronger, firmer, more defined and more capable. 🔥
And the bonus? 💁‍♀️
More muscle = a higher metabolic demand, better strength and a body that works harder for you.
So whether you’re chasing bigger muscles, stronger muscles, more definition or simply feeling bloody amazing in your body…
👉 BUILD is where we start.
Because you don’t skip the foundation and expect a strong house. 🏠💪
12 weeks. 4 phases. 1 stronger you.
Let’s BUILD. 🔥
Summer is coming… and your future beach-self is watching. 👀🏖️

13/09/2026

🚨 **1 DAY TO GO.**

You've now seen the pieces.

Here's the whole picture.

**12 WEEKS.**

**60 TRAINING DAYS.**

**600 ROUNDS.**

And behind those rounds:

🔥 Conditioning
💪 Strength
🏋️ Lean muscle development
🥊 Boxing & combat fitness
⚡ Power
🎯 Core & stability
🔄 Push + Pull supersets
🧩 Structured muscle-group programming
📈 Progressive training phases
🏆 Weekly challenges

We start with a greater conditioning emphasis.

Then progressively shift the balance towards resistance training, strength and muscle development.

We deliberately combine opposing muscle groups.

We manage primary and secondary muscle exposure.

We vary the exercises and training stimulus.

We use strategic repetition so you can actually improve.

And we build towards a final week where you can put the work to the test.

All while keeping the thing that makes TenRounds...

**TenRounds.**

🥊 **10 ROUNDS**
⏱️ **2½ MINUTES**
🔥 **KEEP MOVING**

This isn't about finding the perfect workout.

It's about giving you a **structured programme you can actually stick to for 12 weeks.**

And the research supports the fundamentals we're building around: consistent resistance training, progressive training, combining resistance and conditioning, and using resistance exercise to help preserve lean mass while pursuing fat loss.

Tomorrow...

**we stop talking about it.**

**ROUND 1.**

☀️🥊🔥