17 Minute 5×5 BB/KB Workout

double kettlebell complex

Yesterday was a particularly busy day.

Had all kinds of stuff going on, fires to put out, etc.

Could have very easily said to myself “I’m too busy to train today – I’ll just skip it, and get it done tomorrow.”

But this is a slippery slope. Skipping one workout makes it a lot easier to skip another one, and before you know it, you’re off your program, and your progress is derailed.

And part of the Invincible Body philosophy is to get it done, no matter what – no excuses!

So I sucked it up and cranked out the workout below – it took me exactly 17 minutes, start to finish … I stayed on track with what I’m working on at the moment (scheduled strength day) … and worked pretty much every major muscle group in the process:


17 Minute 5×5 BB/KB Workout
in the style of the Invincible Body workout

(warm up)

easy jog – 20 sec
squat hold – 20 sec
high plank hold – 20 sec
arm cross – 20 sec
leg swing – 20 sec

repeat 2x


barbell deadlift – 5×5; 1×10

– paired with –

double KB press – 5×5; 1×10

(to finish)

DB curls – 2×20


So there you have a simple strength workout that will work every muscle group in your body, and will take you 17 minutes (or less) to complete, start to finish.

If you want to learn more about my new Invincible Body program, click HERE.

Thanks, train hard, and talk soon –

– Forest Vance, MS, RKC II, PCC

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