You don’t always need a gym full of machines or a 90-minute block on your calendar to get a killer workout. In fact, sometimes all it takes is a timer, your bodyweight (or a pair of dumbbells), and the right mix of movements to light up your muscles and leave your abs and chest pumped for hours. That’s exactly what this 3-move chest and core AMRAP is built to do.
Whether you’re training at home, squeezing in a lunchtime workout, or just want to feel like you did something real with your day, this 20-minute AMRAP (as many rounds as possible) is going to bring the heat.
Let’s break it all down — how it works, what makes it effective, and how you can get started right now.
What Is an AMRAP Workout?
AMRAP stands for As Many Rounds (or Reps) As Possible within a set time frame. In this case, you’ll go for 20 minutes. The goal is simple: move through a sequence of exercises with purpose and control, taking breaks only when needed.
The beauty of AMRAPs is in the intensity and flexibility:
- You work at your own pace
- You get a mix of strength and conditioning
- You build muscular endurance and mental toughness
Plus, they’re quick. You know when you’re done. And best of all, the structure pushes you to be efficient with every rep.
The 3 Moves That Make It Burn
This AMRAP targets your chest and core, two areas that often get a lot of love in separate workouts but rarely come together this seamlessly. Here’s what you’re going to cycle through for 20 minutes:
- Push-Up to Shoulder Tap – 10 Reps
- Dumbbell Floor Press – 12 Reps
- Leg Raise with Hip Lift – 15 Reps
Repeat these exercises in order, aiming to complete as many rounds as possible in 20 minutes.
Let’s dive into how to perform each move properly and why it works.
1. Push-Up to Shoulder Tap (10 Reps)
Targets: Chest, shoulders, triceps, core
This variation starts with a solid push-up and adds an anti-rotation element with a shoulder tap — forcing your core to fire hard while your chest and arms work.
How to do it:
- Start in a strong plank position
- Perform a standard push-up, lowering your chest just above the ground
- At the top, tap your right shoulder with your left hand, then your left shoulder with your right hand
- That’s 1 rep. Do 10 total (5 taps per side)
Pro tip: Keep your hips steady and avoid twisting your torso. Engage your core to keep everything tight.
Scale it:
- Drop to your knees for the push-up if needed
- Remove the shoulder taps if you’re new, and focus on clean push-up form
2. Dumbbell Floor Press (12 Reps)
Targets: Chest, triceps, front delts
The dumbbell floor press is a safer, shoulder-friendly alternative to a bench press. Because your elbows stop at the floor, you reduce joint stress while still hammering your pecs and triceps.
How to do it:
- Lie on the floor with a dumbbell in each hand, elbows bent at 90 degrees
- Press the dumbbells up until your arms are fully extended
- Lower under control until your upper arms touch the floor
- Repeat for 12 reps
No dumbbells? Use resistance bands or do explosive push-ups instead.
Form tip: Don’t rush. Press with control and squeeze your chest at the top of each rep.
3. Leg Raise with Hip Lift (15 Reps)
Targets: Lower abs, core stabilizers
Leg raises alone are great for your lower abs, but when you add a small hip lift at the top, you introduce an extra level of core contraction. It’s not about momentum — it’s about control and precision.
How to do it:
- Lie flat on your back with legs extended
- Place your hands under your glutes for support
- Raise your legs to 90 degrees, then lift your hips slightly off the floor at the top
- Lower your legs back down with control — don’t let them touch the ground
- That’s 1 rep. Do 15 total
Pro tip: Keep your lower back pressed into the floor the whole time. If your back arches, reduce the range or bend your knees slightly.
The 20-Minute Game Plan
Workout Name: Chest & Core 3-Move AMRAP
Time: 20 minutes
Goal: Complete as many quality rounds as possible
Equipment: Pair of dumbbells (optional), mat
One Round =
- 10 Push-Up to Shoulder Tap
- 12 Dumbbell Floor Press
- 15 Leg Raise with Hip Lift
How to pace it:
- Go steady for the first 5 minutes
- Push harder from minutes 6 to 15
- All-out effort for the final 5 minutes
Record how many rounds you complete — and try to beat it next time.
What Makes This AMRAP So Effective?
This isn’t just a random trio of exercises. It’s been designed for synergy and balance.
- Push-Up to Shoulder Tap hits chest and adds a core twist
- Floor Press isolates and overloads your pecs and triceps
- Leg Raises target the abs, especially the lower portion many people neglect
Plus, cycling between upper-body push and core gives just enough recovery to keep you moving without burnout. And let’s be real — finishing a workout with a pump in your chest and that sore-tight core? It feels good.
How to Make It Easier or Harder
No matter where you’re starting, this AMRAP can work for you.
To scale down:
- Do knee push-ups instead of full
- Swap floor press with elevated push-ups
- Bend your knees during leg raises
To make it harder:
- Add a tempo: 3-second descent on all moves
- Add a pause at the bottom of each push-up or press
- Wear a weighted vest if you’re crazy like that
You can also extend the workout to 25 or 30 minutes for a longer grind.
Bonus Burnout (Optional)
If you want to absolutely toast your chest and core after the AMRAP, try this 2-minute finisher:
1 Minute Max Push-Ups
1 Minute Hollow Hold
No rest between the two. Trust us — it hits hard.
The Takeaway: Fast, Focused, and Fierce
This 3-move chest and core AMRAP isn’t about flash. It’s not complicated. But it is effective.
You’ll walk away feeling pumped, energized, and like you just squeezed every drop of work from those 20 minutes. Plus, it requires minimal equipment, zero guesswork, and it’s easy to track progress week to week.
So set a timer, cue up your favorite playlist, and challenge yourself. You might surprise yourself with how much strength you can build in just 20 focused minutes.
