There are a lot of boxing-specific terms flying around in a Liteboxer workout. What’s a jab vs. a cross? Are you Orthodox or Southpaw? And what does it mean when your Trainer calls out double time?
We’re here to break down all of the boxing lingo you need to know in your very own Liteboxer boxing dictionary:
When you hit one of Liteboxer’s punching targets in perfect time with the beat. You’ll know you’ve made an accurate hit when one of the target lights on your Liteshield turns green.
A highly specialized fist-fighting combat sport. It involves only punches, no kicks, take-downs, or use of knees, elbows, or shins to defeat your opponent. But it’s about more than just punching. Boxing requires speed, agility, strength, endurance, and mental toughness to be successful. Learn more about boxing and its benefits here.
Boxing bag or heavy bag:
A free-standing or hanging bag that often has a fabric exterior and sand interior. There are a ton of options to use for boxing training including hanging bags, wrecking balls, body opponent bags (BOB), uppercut bags, maize bags, teardrop bags, and more. Great for landing punches, building strength, and practicing form but their bulky nature often makes them better suited for a boxing gym than a home workout. Learn about different types of boxing equipment here.
Boxing combinations (combos):
A sequence of punches in a row. You can practice boxing combinations by shadowboxing or on your Liteboxer to test your speed and endurance.
Protective pads you wear over your hands while boxing. Even if you plan on starting with shadowboxing, gloves are a must-have piece of boxing equipment. They give extra weight to your punch and help you channel your inner fighter. Plus, if you’re hitting a target like our Liteshield it helps protect your knuckles and wrists from the impact.
When you get “into the flow” of your boxing combos and start falling into a pattern where movement happens naturally without thinking about it. This is what your Trainers mean when they say “get in your rhythm”. They want you to start feeling the music and moving to the beat because getting lost in your boxer’s rhythm is one of the best feelings you can get!
Boxer’s stance or guard position:
Your “default” boxing position; the position you “reset” to after every punch. Every pivot, extension, and rotation starts from this foundation. Snapping back to your boxer’s stance after each punch ensures you keep your “guard” up (or your fists to your chin) the entire time. Plus, it gets you ready to move with speed, power, and precision. Get step-by-step instructions on how to get into your boxer’s stance in our blog here.
Hand wraps that help protect your wrists and knuckles from the impact of your punch, without adding too much extra bulk. These are most often worn in addition to gloves. Even with wraps on, your hands should still fit in properly-sized gloves, it will just feel a bit more snug.
Your chance to join other fighters in the Liteboxer community in completing a set of workouts before time runs out. In our Weekly Round Community Challenge, for example, you must complete a preset playlist of Punch Tracks before the end of the week. These and other Community Challenges change up your workout routine, creating an extra sense of excitement and competition. Learn more about Community Challenges here.
Cross to the body:
A punch to the body that involves a slight squat position and the full extension of your right arm for Orthodox or left arm for Southpaw. Your front fist remains in the guard position. Learn how to throw a cross to the body here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number four.
A basketball-sized ball attached to both the ground and the ceiling. It bounces back at you, giving you the feeling of boxing with an opponent. This movement helps simulate a real fight, offering the chance to practice both attacking and defending against a moving target, without needing a partner. Learn more about different types of boxing equipment here.
The action of moving twice as fast as you were before. When you hear your Trainer call out double time this means it’s time to pick up the pace and throw some quick punches!
Defensive move in boxing where you bend your knees into a squat position to avoid your opponent’s incoming jabs and crosses.
A Liteboxer who’s not afraid to give everything they’ve got in the ring and rise to the top of the Leaderboard.
Classes dedicated to improving your boxing technique and sharpening your form. Whether it’s speed, power punches, strength, or boxing combinations, these specialized classes dedicate time to helping you grow your boxing skills with Liteboxer. Learn more about FOCUS classes here.
The quick movement of your legs and feet both offensively and defensively. You’re never static in boxing; there should always be a bounce to your body so you’re ready to move at any moment. After all, you never want to be a sitting duck for your opponent (even if your opponent is Liteboxer!).
The measurement from one to five of how hard you’re punching your Liteshield. Your force rating factors into the scoring for your Liteboxer workout.
As the name suggests, this is a Liteboxer workout that's all about feeling free and punching as you please. It’s a great chance to practice your form and flow as you punch it out to your own music and combos. There are no lights to guide you—this is your workout and your time.
The punch you throw when you’re giving it all you’ve got—and you’re hoping to knock out your opponent in the process.
You might hear your Trainers call out “make sure you’re in that heel-toe alignment!” This is a call to check your boxer’s stance by keeping your front toes lined up with the heel of your back foot. Here are step-by-step instructions on getting into your boxer’s stance.
Jab to the body:
A punch to the body that involves a slight squat position and the full extension of your left arm for Orthodox or right arm for Southpaw. Your back fist remains in the guard position. Learn how to throw a jab to the body here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number three.
A scoreboard that features the usernames and scores of the top fighters for each Punch Track, Sparring Session, and Trainer Class workout. Punch Tracks will even have separate Leaderboards for easy, medium, and hard so no matter what difficulty you choose to play, you can compete for the top spot.
Lead or front hand:
If you ever hear the term “lead hand” or “lead arm” this refers to the fist that’s farthest forward in your boxer’s stance. This would be your left fist for Orthodox and right fist for Southpaw.
A punch that involves bending your left arm for Orthodox or right arm for Southpaw into a 90-degree angle and driving your fist into your opponent’s cheek. Unlike the jab or cross, you’re not extending your arm and driving forward, you’re coming at your opponent from the side, creating an almost half-circle motion. This punch is not used on Liteboxer.
A punch to the head that involves the full extension of your left arm for Orthodox or right arm for Southpaw while keeping your back fist in guard position. Learn how to throw a lead jab here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number one.
A punch using your left arm for Orthodox or right arm for Southpaw that drives upward as if you’re striking your opponent’s chin. On Liteboxer, you’ll deliver this punch to the uppercut pad below the Liteshield. Learn how to throw a lead uppercut here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number five.
A type of boxing training that involves reacting as quickly as possible to a light flashing. It’s a newer trend in boxing training, but it’s incredibly effective for generating faster reflexes. With Liteboxer’s patented Rhythm Technology, beat-driven light training is built right into the experience.
An immersive, competitive experience that combines cutting-edge hardware, game dynamics, hit music, and expert training into one high-intensity workout. The result is an experience that mimics the physicality, rhythm, and emotion of sparring in a ring with a partner all from the comfort and convenience of your own home.
Compete head-to-head with a family member or friend to compete for the highest score in any Punch Track, Trainer Class, or Sparring Session workout. Learn more about Liteboxer Matches.
Unlimited access to premium content dropping daily in the app, including Punch Tracks programmed to an ever-growing library of the latest charting music and classes led by best-in-class Trainers. With 600+ workouts, there’s something for everyone. You get 30 days of free access to a Liteboxer membership with your purchase of any Liteboxer package.
The force-detecting LED light pad at the center of your Liteboxer workout. It’s an innovative blend of hardware and software, with six targets, force sensors, and over 200 LED lights to detect and track your every move. The LED runway lights originate from the shield's center and tell you where and when to punch. The lights indicate in real-time whether you’ve thrown an accurate hit or not via the green and red light indicators.
The name for a right-handed boxer. If you’re right-hand dominant, you’ll keep your left foot forward and right foot back in your boxer’s stance.
Pad or focus mitt training:
Training with a partner who wears mitts and changes position every few seconds, simulating different attacks to trigger your response. Liteboxer VR offers Mitt Drill workouts with our best-in-class Trainers, designed to mimic this experience. Learn more here.
Workout results stored in your profile in the Liteboxer app. For every hit, our force sensors are tracking your accuracy, punch streak, and force—a combination of how well you can keep up and how much power you pack in your punch. You’ll also find other helpful stats such as calories burned, activities completed, total punches, and total active time across a 7-, 30-, or 90-day period. Learn more about how we calculate your score here.
One-song workouts that challenge you to choreograph your punches to the beat of the music. Liteboxer works with the best labels and artists in the game through our partnership with Universal Music Group. Each Punch Track has a unique hit combination and three different levels of difficulty, allowing you to choose the right level for you. Learn more about Punch Tracks.
A ball the size of a tennis ball with knobs protruding from the surface. These round knobs make the movement of reaction balls unpredictable. Athletes from a variety of sports, including boxing, use these balls to train their reaction time and hand-eye coordination.
Boxing training that helps improve how quickly and effectively you respond to the movement of your opponent. Techniques include mitt training, reaction balls, reflex balls, and light training tools like Liteboxer. Learn more about how to improve your reaction time.
Rear or back hand:
If you ever hear the term “rear hand” or “rear arm” this refers to the fist that’s farthest from the Liteshield or from your opponent. This would be your right fist for Orthodox and left fist for Southpaw.
A punch to the head that involves the full extension of your right arm for Orthodox or left arm for Southpaw while keeping your front fist in guard position. Learn how to throw a rear cross here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number two.
A punch that involves bending your right arm for Orthodox or left arm for Southpaw into a 90-degree angle and driving your fist into your opponent’s cheek. Unlike the jab or cross, you’re not extending your arm and driving forward. Instead, you’re coming at your opponent from the side, creating an almost half-circle motion. This punch is not used on Liteboxer.
A punch using your right arm for Orthodox or left arm for Southpaw that drives upward as if you’re striking your opponent’s chin. On Liteboxer, you’ll deliver this punch to the uppercut shield below the Liteshield. Learn how to throw a rear uppercut here. In a Liteboxer Trainer class, this is what your Trainers want you to do when they call out the number six.
A soft ball connected to an elastic cord that is then attached by a strap around your head. Like the double-end bag or reaction ball, you have to pay close attention to the ball’s movement so you can react effectively and avoid getting whacked in the face. Yes, this is as comical as it sounds, but it is an effective way to build quicker reflexes and better hand-eye coordination.
Liteboxer’s patented beat-synced punching experience that combines lights, music, and programming to create an immersive and effective at-home workout.
Roll (also called “bobbing and weaving”):
Defensive move in boxing that involves a slight weight transfer from one foot to another. Start by getting into a duck position then transfer your weight between your right and left foot to avoid incoming punches.
The term used for a section of your Liteboxer workout that usually lasts as long as a song. In Sparring Sessions, for example, each song you’re boxing to represents one round. So a 4-song Sparring Session has four total rounds.
The LED lights that originate from the Liteshield’s center and travel towards one of the six targets. When the lights reach the center of the target, that’s your cue to punch. You want to follow the light, track the light, and punch the light as it hits one of the targets. This is one of the factors indicative of the difficulty of your Liteboxer workout, with a more advanced class having a faster runway light speed.
Throwing punches in the air without the use of any equipment. Learn more about how you can shadowbox at home.
Defensive move in boxing that involves slight movements of your shoulder and head so that your opponent’s punches “slip” past you without impact.
A boxing training method that involves sparring in slow motion. It might look and feel silly to simulate a fight in slow motion, but it helps improve your reflexes in a real fight by giving you a better understanding of how the body moves, what each movement means, and how to respond accordingly.
The name for a left-handed boxer. If you’re left-hand dominant, you’ll keep your right foot forward and left foot back in your boxer’s stance. The default stance in your Liteboxer app is Orthodox so make sure to switch this in your settings if you’re Southpaw!
A less intense version of a fight between two boxers, primarily used for training in the boxing gym.
A type of Liteboxer workout where your Trainer is the DJ, walking you through different punch combinations before you spar on your own to the beat of the music. Learn more about Sparring Sessions here.
A boxing bag that hangs from the wall in a teardrop shape. It quickly bounces back with every punch, making it a great tool for training speed and hand-eye coordination. Learn more about different types of boxing equipment here.
When you get in the flow of your Liteboxer workout and nail multiple accurate hits in a row. The longer you’re able to maintain a streak, the better your score for a workout. Check your profile in the Liteboxer app to keep track of your daily and weekly streak totals.
Strength Training (previously called “Build + Restore”):
Liteboxer workouts where our Trainers help you take time away from the ring to focus on building power and strength off-Liteboxer or on a more restorative experience. They include warmup and stretching classes, restorative yoga, total body conditioning, and more. Learn more about Strength Training classes here.
The shelf that allows you to securely place your phone or tablet while you’re working out on Liteboxer. If you have a Liteboxer Floor Stand, the tablet shelf is located right below the Uppercut pad. If you have a Liteboxer Wall Mount, the tablet shelf is located to the side of your Liteshield.
A game in the Liteboxer app that mimics the Liteboxer experience, but instead of punching with your fists, you press with your thumbs. It’s a great way to get familiar with the rhythm and timing of a Liteboxer workout.
Workouts led by one of our world-class Trainers. These classes involve rounds of boxing on Liteboxer interspersed with cardio and strength training exercises. Trainers also incorporate active recovery warm-up and cool-down stretches, ensuring you get a full workout from start to finish. Learn more about Trainer Classes here.
The hyper-absorbent pad located right below the Liteshield. This is where you’re directed to throw lead and rear uppercut punches—or “uppercut city” as Trainer Anthony likes to call them!
Virtual reality (VR):
The use of computer technology to create a simulated environment that feels like the real deal. With a head-mounted display, you can step into almost any experience as if you’re really there. With Liteboxer VR—now available for download in the Meta Quest store—you can enter a virtual boxing ring for a full sensory workout without ever leaving your living room. Learn more about Liteboxer VR here.
A wall-mounted Liteboxer that is installed into your wall—similar to a TV mount—to allow for the same Liteboxer experience in a smaller footprint. Learn more about the Liteboxer Wall Mount vs. the Floor Stand.
A type of heavy bag that’s usually hung from the ceiling and, as the name implies, is filled with water instead of sand. Usually requiring minimal maintenance and coming in a wide variety of sizes and options, they're a great piece of boxing equipment. However, their price tag, installation, and risk of water leakage might not make them the best for your home. Learn more about different types of boxing equipment here.
Now that you know all about Liteboxer-specific boxing lingo, you’re ready to step into the ring for the ultimate at-home boxing workout. Learn more about a Liteboxer Membership and get started by choosing your Liteboxer package today. Or, if you have a Meta Quest VR headset, download the Liteboxer VR app in the Meta Quest store.