Kickboxing Interval Workout & Coconut Cashew Energy Bites

Have you guys been watching the Olympics?  I am totally glued to the TV.  I don’t really consider myself a major sports fan, but when it comes to the Olympics I really get into it!  It’s so inspiring to watch the athletes, to hear their stories, and see their perseverance. This week is the official start of the Olympic Fitness challenge in my boot camp class at the gym.  I am so excited.  It was so fun to see all the activities my class members participated in over the weekend.  There were even a few people dressed in Olympic attire!  

Today’s workout is inspired by boxing (Olympic Sport)!  I wanted to incorporate boxing style drills with my strength training.  This workout can easily be done at home or at your gym.  

Warm Up:  Complete the following exercises for 30 seconds each.  

  • Boxer Shuffle or Jog in Place
  • Bob and Weave
  • Jumping Jacks
  • Jump Rope
  • Air Squats
  • Front Jabs a squat position

The Workout:  Cardio Kickboxing and Strength Interval Workout

Complete each exercise in the rounds 40 seconds each. Repeat 3 times before moving to the next round.  

  • Round 1
  • Burpee with Front Kicks Right and Left
  • Scissors
  • Squat with A Single Upright Row (right and left)

Round 2

  • Alternating Front Kicks
  • Side Jabs Right (optional: holding a small weight)
  • Plyo Push Ups

Round 3

  • High Knees (holding small weights overhead)
  • Squat Jack with a Hook
  • Bicep Curls

Round 4 (core)

  • Plank Punches (optional to punch with a small weight)
  • Full Sit-Ups with Punches at the top (small weights)
  • Scissors Crunch
  • Bicycle

Stretch and Cool Down

After the workout I had a few of my coconut cashew energy balls to refuel (recipe follows).  They are yummy, especially if you like coconut.  I love coconut!  The coconut butter I used in this recipe is really good straight out of the jar!  

On another note, today I got to spend the entire day at a sports nutrition symposium with some awesome registered dieticians including Lesli Bonci who is amazing.  I am so excited to share some awesome information and recipes I learned on the blog soon.  Have a great day!


Coconut Cashew Energy Balls
Serves 15
No bake, gluten free, dairy free snack.
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  1. 1 cup gluten free quick cooking oats
  2. 2 Tablespoons Coconut Butter
  3. 3 Tablespoons Cashew Butter
  4. 3 Tablespoons Honey
  5. 1 Scoop Vanilla Protein Powder (I used vegan pea protein)
  6. 2 Tablespoons Ground Flax Seeds
  7. 2 Tablespoons Shredded Unsweetened Coconut
  8. 1 Teaspoon Vanilla Extract
  9. Water as needed
  1. Combine all ingredients together using a food processor on the pulse setting. Add water slowly as needed to soften the dough. Roll into tablespoon size balls and refrigerate.
  1. *Can sub vanilla whey protein powder
  2. *Can 1/4 cup of dried fruit
  3. Note: Coconut butter is different than coconut oil. It is also called coconut manna.

Pre-Workout Eats: No Bake Energy Bites

One of the most commonly asked questions I get by my participants in my fitness class is about what to eat before a workout, especially since my class is very early in the morning.  This has taken me a long time to figure out.  I had to do a lot of experimenting myself to figure out what worked for me.  I am not the type of person who can go to the gym in a fasted state like my hubby.  He drinks black coffee and is out the door to take my class.  I just can’t do that.  I have tried and I feel like I have more energy and perform so much better with a little something before I workout.  These are merely tips and suggestions of what works for me, but you may want to give a few of these a try.  Here are my top favorite pre-workout or pre-run foods with a recipe included.

  1. No Bake Energy Bites (recipe below)
  2. Rice Cakes with Nut Butter (optional top with sliced banana, drizzle with honey, or sprinkle raisins on top)
  3. Banana with Nut Butter
  4. 1 slice Ezekiel toast with coconut oil, sprinkled with Himalayan sea salt
  5. Oatmeal with Fruit (only when I have more time before my workout 1 hour or more)

This recipe was adapted from a lot of other recipes out there.  It was actually given to me by my mom who is also a fitness fanatic and runner.  For some reason though hers always taste better than mine (doesn’t mom’s food always taste better).  Energy Bites No Bake

Pre-Workout Energy Bites

  • 1 Cup Dry Quick Oats or Crispy Rice Cereal
  • 1/3 cup nut butter
  • 1/4 cup honey (can sub maple syrup or dates)
  • 1 scoop vanilla protein powder (I use Orgain Plant Based)
  • 3 TBS ground flax seeds
  • 3 TBS mini dark chocolate chips or cacao nibs (sometimes I leave these out) 
  • Optional:  Add 1/4 cup dried fruit
  • Mix together (I use my food processor) and roll into tablespoon size balls. You can also roll them in coconut or cocoa powder as well.   Refrigerate.  You may have to add a bit of water or almond milk if it is too dry.