5 sets of 5 repetitions (lowering down as slowly as possible).
In 2011, the fitness world was introduced to a revolutionary new workout program that would change the way people approached exercise forever. The BAR Family 2011 workout, created by celebrity fitness trainer and entrepreneur, Shaun T, took the world by storm with its unique blend of cardio, strength training, and dance-based movements. In this article, we'll take an exclusive look at the BAR Family 2011 workout, its benefits, and how it can help you achieve your fitness goals.
"I want in," Danny said.
Moving the body through space with zero momentum or "kipping."
"I’m not everyone."
Based on classic Bar Family structures, a "solid piece" or workout from that era usually follows this high-intensity format: Rep Range / Time For explosive power Wide Grip Pull-ups 10-15 reps Full range of motion Bar Dips 15-20 reps Elbows at 90 degrees Push-ups 20-30 reps Slow, controlled descent Hanging Leg Raises Core stability
"No."
Published: May 2, 2026