It’s baaaaack!! In case you missed it, I have kicked off a new series – my Sweat & Snack series! This video series will include a workout that you can do ANYWHERE with limited equipment, and it’s paired with a protein-filled snack to enjoy afterwards! Two weeks ago I shared my Loop Band Workout with Greek Yogurt Protein Fudgsicles! And now it’s all about an exercise band workout along with the most delicious brownie energy balls! And guess what? This workout is done in 20 minutes! All you need is 20 minutes and you’ll be nice and sweaty at the end!

PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls

But before I share the workout breakdown, let’s talk about these lovely little balls of joy. These energy balls are some of my FAVORITE snacks to keep on hand. And my husband loves them even more. He said that these are his favorite energy balls that I’ve made so far. And I’ve made some pretty delicious ones in the past. Some of my favorites include Lemon Poppyseed Energy BallsMocha Hazelnut Energy BallsPumpkin Spice Chocolate Chip Energy Balls, and Double Chocolate Energy Bites. And just FYI, for this recipe I used a plant based protein to mix it up a bit, but you can use whatever protein you prefer. Collagen, casein, whey, whatever! It’s completely up to you!

PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls

Now let’s talk about the workout! This workout is performed with one exercise band with handles. I’m using a Fit Simplify band in this video!

So here’s how the workout looks – 

  1. Set a clock for 20 minutes. In the 20 minutes, you’re going to do as many rounds as possible.
  2. Each round consists of 20 banded squats, 15 banded front shoulder raise, 10 banded donkey kicks on both sides.
  3. But keep on eye on the clock because every 2 minutes, you’ll stop what you are doing and complete 5 crossfit style burpees then start back up where you left off in your workout.
    • example – if you begin your workout and get through 3 banded donkey kicks on your first leg by the time the clock hits 2 minutes, complete 5 burpees as quickly as you can, then start back at donkey kick #4 on the first leg before moving onto the next leg and then starting back over with the banded squats.

For modifications and tips –

  • Be sure that you know how to properly squat before every performing a squat with weight or resistance. I briefly review how to in this video, but it’s something that many people have issues with and might not be aware of it. It could be due to strength, hip or ankle mobility or just due to lack of knowledge and experience. To perform a proper squat, put your feet slightly outside of your hips, press back in the heels and keep heels on the ground the entire time, drive the knees out as you sit your hips back into a squat, and if you’re able, squat below parallel (meaning hip joint goes below the knee joint), then squeeze the butt to stand.
  • When performing the donkey kicks, be sure to engage the core the entire time. Pull the ribcage down towards the hip bones or imagine that someone is going to kick you in the stomach and you tighten up to be able to take the impact. Whatever makes sense to you. I see many people overextend while kicking the foot back, meaning they don’t engage their core and they do this stripper style move, dropping their stomach towards the ground. Don’t do that. Don’t be stripper. Unless you want to be, then I fully support you and your choices in your spare time.
  • For burpees, I prefer crossfit style burpees. That’s getting your chest down to the ground and getting back up as quick as possible, jumping once you stand. Be sure to keep the core engaged because it’s easy to strain the lower back if you are not careful. I’ve given three different options for burpees, but I find crossfit style the most challenging because it keeps the heart rate elevated while challenging all muscles.

PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls

Let me know when you’ve tried the workout and be sure tag me in your videos if you share them on social media! I can’t wait to see what you think! It  gives me an idea if you’d prefer to see workout video, recipe videos, or something else! You’re the best.

PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls

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Chocolate Walnut Brownie Energy Balls

  • Author: juli
  • Prep Time: 20 minutes
  • Total Time: 50 minutes
  • Yield: 12-15 balls 1x


  • 1 cup walnut butter

  • 1 cup unsweetened shredded coconut

  • 8 pitted medjool dates

  • 3 scoops chocolate protein powder

  • 2 tablespoons flaxseed meal

  • 2 tablespoons ground chia seeds

  • 1 ½ tablespoon black cocoa powder

  • 1 tablespoon maple sugar

  • 1 teaspoon vanilla extract

  • pinch of salt

  • 1/2 cup mini chocolate chips


  1. Place all ingredients in a food processor (except for the chocolate chips) and pulse until completely combine. Place blended ingredients in a bowl then fold in chocolate chips until combine.
  2. Use a cookie scoopto scoop mixture then press mixture firmly in the cookie scoop. Remove then form ball with hands. Repeat until all mixture is gone, about 12-15 energy balls.
  3. Place in fridge to firm up for about 30 minutes. And store in fridge until serving!

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PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls

PaleOMG Sweat & Snack Series: Exercise Band Workout with Chocolate Walnut Brownie Energy Balls


More Energy Balls!

PaleOMG Mocha Hazelnut Energy Balls

Mocha Hazelnut Energy Balls

PaleOMG Pumpkin Spice Chocolate Chip Energy Balls

Pumpkin Spice Chocolate Chip Energy Balls (+Cooking Video!)


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I may be compensated through my affiliate links in this post, but all opinions are my own. This compensation helps with expenses to keep this blog up and running!

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  1. Michelle says:

    Love this series! Workouts and snacks????????????

    1. juli says:

      two of the very best things!