5-Minute Pump 'n Shred Challenge w/ Coach Myers

Three dumbbell movements. One sprint. Five rounds for time.

If you’re short on time but still want to get after it, this one’s for you.

The 5-Minute Pump 'n Shred is a challenge that hits your upper body and lungs in one shot. Whether you’re squeezing in a quick workout at home, adding a finisher to the end of your lift, or just want to break a sweat, this one is for you.

Here’s how it works:

Grab a medium-weight set of dumbbells and find a 100-meter stretch (track, street, driveway, whatever you’ve got).

Do the following for 5 total rounds, as fast as you can:

✔ 5 Dumbbell Presses
✔ 5 Dumbbell Curls
✔ 5 Dumbbell Overhead Tricep Extensions
✔ Run 100 meters

Your goal: finish 5 rounds in under 5 minutes.

It’s straightforward but not easy. The time cap keeps you moving. The simplicity makes it for everyone. The intensity makes it highly effective in a short amount of time

This one works whether you’re a seasoned lifter, a busy parent, or someone trying to build consistency through short, impactful sessions.

💧 Brought to You By: NDR HYDRATE

You can’t afford to gas out early when your training demands this much. That’s where NDR Hydrate comes in.

Designed to keep you feeling sharp and recovered, it delivers clean hydration without the chalky aftertaste or sugar crash. Perfect for high-output workouts, summer heat, or anyone who trains hard and sweats harder.