Full-Body Calisthenics Workout with Dip Bars - Workout Challenge

If you’ve ever thought that you need a full gym to get in a full-body workout - think again. With just a pair of dip bars and your own bodyweight, you can challenge every major muscle group and build serious strength, control, and endurance. 

The idea: keep it simple, effective, and accessible for everyone. All challenges are built around core calisthenics principles and minimal equipment - starting with dip bars, one of the most versatile tools in the game.

Whether you’re training in your living room, a calisthenics park, or your garage gym, this dip bar challenge is designed to push your limits and connect you with athletes from around the world.

Workout Challenge - The Dip Bar AMRAP

This workout is structured as an AMRAP – short for “As Many Rounds As Possible.” You’ll have 20 minutes on the clock to complete a sequence of five exercises, using only your dip bars and bodyweight. Your goal is to go through the full circuit as many times as you can while maintaining good form.

Here’s what the workout looks like:

You’ll begin with five dips – a controlled upper body movement that demands focus and balance. From there, you move into ten knee raises on the dip bars, challenging your coordination and engaging your body through controlled movement. The squats that follow bring your lower body into play, offering a steady rhythm before transitioning into ten Australian pull-ups. These require a strong grip and full-body tension as you pull your chest toward the bars. To finish the round, you’ll hold an L-sit for 10 seconds – a static position that requires focus and stability. It’s a balanced sequence that becomes more demanding the more rounds you complete.

You can rest whenever you need, but the goal is consistency: stay in the zone, focus on your form, and keep going until the 20 minutes are up.

Why Dip Bars Are All You Need

Dip bars are one of the most underrated pieces of calisthenics equipment. Most people associate them only with triceps dips, but in reality, they’re a compact powerhouse. You can use them to train push, pull, core, and even legs – all in a small footprint that fits in any home or outdoor space.

The beauty this workout challenge is that it highlights just how much you can achieve with this one tool. The dip bars give you the setup for dips, L-sits, rows, and knee raises. Even the squats – which don’t need equipment – are enhanced by using the bars for balance or mobility support if needed.

At GORNATION, our dip bars are specifically designed for high-performance calisthenics training. With extra-wide feet for rock-solid stability and matte powder-coated handles for maximum grip, they’re trusted by athletes worldwide and built to handle anything from basic movements to advanced skills.

Make It Count – Tips to Crush the Challenge

Since this is a timed workout, it’s tempting to focus only on speed. But quality always beats quantity in calisthenics. Each rep should be controlled, clean, and full range. Rushing through your dips or pulling halfway in your rows might rack up numbers, but it won’t build real strength.

Pay special attention to the L-sit. Even if you can’t hold the full 10 seconds right away, do your best. It’s one of the most powerful static holds in calisthenics and an incredible core builder. With time, you’ll notice your hold gets stronger, your posture improves, and your overall body control increases.

And don’t forget to pace yourself. This isn’t about going all-out in the first five minutes. Stay calm, breathe deeply between exercises, and keep your mind in the workout. You’ll go further than you think – and the satisfaction at the end is unmatched.

The Right Equipment for the Challenge

If you’re ready to take your training seriously, the right tools matter. The GORNATION Dip Bars are the foundation of this workout. Whether you're practicing dips, rows, or holds, the design and durability of your bars will make all the difference.

Looking to level up the intensity later? Consider adding:

• A weighted vest to increase resistance

• Premium Liquid Chalk to improve grip during pull exercises

• Or resistance bands to scale movements up or down

For more guidance on equipment choices, check out our Calisthenics Equipment Bundle Guide.

Ready? Let’s Go.

There’s nothing to wait for. Set a timer for 20 minutes, grip your dip bars, and get into it. No matter how many rounds you complete – the win is showing up, doing the work, and growing stronger week after week.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!