Dynamic HIIT Studios

16/09/2026

💪 BICEP CURLS & REVERSE BICEP CURLS 🔥

Two simple but effective exercises for building stronger, more defined arms!

🎯 BICEP CURLS The classic bicep curl primarily targets the biceps brachii, helping build strength and muscle in the front of the upper arm.

🎯 REVERSE BICEP CURLS Using an overhand grip shifts more emphasis towards the brachialis and brachioradialis, while still working the biceps. It’s great for developing overall arm and forearm strength.

💪 Targets: • Biceps
• Brachialis
• Forearms
• Grip strength
• Elbow stability

🔥 CONTROL THE MOVEMENT. SQUEEZE AT THE TOP. BUILD THE STRENGTH.

JUST SHOW UP. WE’LL DO THE REST.

📍 Dynamic Studios | Watercrest Mall, Hillcrest
💚 Trainer-led HIIT & Personal Training
📲 WhatsApp: 082 518 1259
🌐 www.dynamicstudios.co.za

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14/09/2026

💪 TRICEPS PUSHDOWN 🔥

One of the best exercises for building and strengthening the back of your arms!

The triceps pushdown machine primarily targets the triceps brachii — the large muscle group at the back of your upper arm. It also challenges your elbows, wrists and shoulders to stabilise throughout the movement.

🎯 Targets:
• Triceps — all three heads
• Upper-arm strength
• Elbow stability
• Arm definition 💪

Why we love it:
Controlled, simple and effective — perfect for building stronger, more defined arms. Keep your elbows tucked close to your body and focus on squeezing your triceps as you push down.

🔥 JUST SHOW UP. WE’LL DO THE REST.

📍 Dynamic Studios | Watercrest Mall, Hillcrest
💚 Trainer-led HIIT & Personal Training
📲 WhatsApp: 082 518 1259
🌐 www.dynamicstudios.co.za

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09/09/2026

💪 PULL-UPS 🔥

One of the ultimate bodyweight exercises for building upper-body strength, control and muscle!

Pull-ups primarily target your latissimus dorsi (lats) — the large muscles in your back — while also engaging your biceps, shoulders, upper back and core to stabilise and control your body throughout the movement.

🎯 Targets:
• Lats & upper back
• Biceps
• Rear shoulders
• Forearms & grip
• Core & stabilising muscles

Whether you're working towards your first pull-up or building strength to do more reps, consistency is key! 💪🔥

Train strong. Train together. Train at Dynamic Studios.

📍 Watercrest Mall
🌐 www.dynamicstudios.co.za
📲 WhatsApp: 082 518 1259

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07/09/2026

🍑🔥 BULGARIAN SPLIT SQUATS 🔥🍑

One exercise. BIG lower-body results! 💪

Bulgarian Split Squats are a powerful unilateral leg exercise that primarily targets the quadriceps of the front leg, while also engaging the glutes and hamstrings.

With the rear leg elevated, you’ll challenge your balance, stability, mobility and lower-body strength — making this a serious leg-day burner! 🔥

🎯 Targets: • Quadriceps
• Glutes 🍑
• Hamstrings
• Balance & stability
• Lower-body strength

Ready to get stronger? 💪🔥

📍 Dynamic Studios — Watercrest Mall
🌐 www.dynamicstudios.co.za
📲 WhatsApp: 082 518 1259

Train hard. Get strong. Feel amazing. 🔥

23/08/2026

🔥 1 DAY TO GO! 🔥

Summer body season starts TOMORROW! ☀️💪

Our 8-Week Challenge kicks off 24 AUGUST at Dynamic Studios, Watercrest Mall — and there’s still time to get on board! 🚨

🏋️‍♀️ HIIT classes
🔥 Burn fat & build strength
💪 Expert coaching & accountability
📸 Track your transformation
🏆 WIN R10,000+ IN PRIZES!

💚 WOMEN’S MONTH SPECIAL:
Women pay just R2,400 and receive UNLIMITED CLASSES! 🙌

Packages:
➡️ 2x per week – R1,600
➡️ 3x per week – R2,400
➡️ Unlimited – R3,000

⏰ ONE DAY LEFT. DON’T WAIT FOR MONDAY — START NOW!

📲 WhatsApp Denya: 082 518 1259
🌐 www.dynamicstudios.co.za

Tag your workout partner and let’s get summer-ready together! 🔥

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21/08/2026

🔥 THE NEXT 8-WEEK CHALLENGE IS HERE! 🔥

A HUGE shoutout to The IV Bar Watercrest Bar Watercrest Mall for sponsoring our next 8-Week Challenge, kicking off Monday, 24 August! 💚

Get ready to transform your body, challenge your limits and feel stronger, fitter and more confident! 💪🔥

🏆 AMAZING PRIZES TO BE WON!
💥 Expert coaching
💥 HIIT workouts
💥 Accountability & motivation
💥 Results that you can SEE and FEEL!

☀️ Don’t wait until summer to start working on your summer body — START NOW! Your future self will thank you! 😍

👉 SIGN UP NOW:
🌐 www.dynamicstudios.co.za
📲 WhatsApp: 082 518 1259

8 weeks. One challenge. One stronger YOU.
Are you in? 🔥💚

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19/08/2026

18/08/2026

Mom Dynamic strength!!!