Litesport 101 · Workouts · Aug 24, 2023

July’s Top Ranking Workouts: 15 Popular Litesport Punch Tracks & Classes

Welcome to our monthly fitness roundup! If you're on the lookout for a fresh and exciting new workout to add to your routine, you've come to the right place. In this blog, we’re featuring the top-ranking Litesport workouts of July, including all categories of Litesport fitness: Boxing, Total Body, and Strength. Each workout is designed to challenge your body, spark your motivation, and unleash your inner athlete. 

Ready to get started? Here are the top workouts from last month:

Punch Tracks

With Punch Tracks, you can find your flow with the latest charting music as you choreograph your punches to the beat of a single song. They’re perfect if you’re short on time and want to sneak in a workout or if you just want to lose yourself in the music. So what have we been boxing to in July? Here are the top tracks: 

  1. "Dynamite" by Taio Cruz
  2. "Annihilate (Spider-Man: Across the Spider-Verse)" by Metro Boomin, Swae Lee, Lil Wayne, & Offset
  3. "Don't Cha" by The Pussycat Dolls

Trainer Classes

In Trainer Classes, you can improve your boxing form, find your limits, and get all the support and motivation you need to power through your workout. Each class features professional trainer instruction, top-charting music, and endless options to sweat it out. But of the hundreds of Trainer Classes available to you in the app, these July releases were the most popular: 

15 min Dance Pop with Lissa (released 7/22/23)

Bring the dance floor to your workout in this 15-minute Dance Pop Trainer Class with Lissa. This class is all about building those four-punch combos across the four rounds of this workout. You’ll focus mostly on offensive moves, with some ducks sprinkled in. With each punch, you’ll get a tiny bit stronger than the last. And you'll fuel up with the electric energy of hits from Sam Smith, Calvin Harris, Major Lazer, Lorde, Gryffin, and more. Then when the beat drops in round four, Lissa wants you to give it all you’ve got as you put it all together for an 8-punch combo to end the class. 

10 min Express Artist Series: Lil Wayne with GW (released 7/19/23)

The early 2000s were a great decade for music—and for Lil Wayne. And this 10-minute Trainer Class is all about throwing it back as you throw a few punches. You’ll start by warming up with some jumping jacks and speed squats before getting right into the action. In that first round, you’ll throw double-time boxing combinations to the beat of “Got Money” by Lil Wayne and T-Pain. Then, in rounds two and three, you’ll practice changing levels on those body shots as you turn up the heat with more Lil Wayne hits featuring Kevin Rudolf, The Game, Big Sean, Fabolous, and Jeremih. It’s Wayne’s world, we’re just boxing in it.

10 min Express EDM Advanced with Jill (released 7/5/23)

Turn that brain on and get your body ready because this is an advanced-level class with advanced-level boxing combos. We’ve got 9-punch combos, 12-punch combos, and you’ll finish the last round with 15-punch combos. Jill guides you through every punch and the EDM remixes from artists including Mike Posner, Calvin Harris, Sam Smith, and Lana Del Rey will help keep your energy levels high. But this class is one you’ll have to replay a few times before you conquer it. But that’s what makes this advanced-level class exciting—and we think you’re up for the challenge. 

Mitt Drills

Mitt Drills mimic pad or focus mitt training with your trainer right there in front of you guiding your punches and coaching you on correct form as you box to the beat. It’s the next best thing to a trainer in the room with you. And these three July workouts were the most popular: 

2 Song Mitt Drill EDM with Max (released 7/11/23)

Get ready to have some fun in this 2-song Mitt Drill class with Max! It’s a remix battle in this workout, with Galantis going up against MEDUZA remixed over Dermot Kennedy tracks. As the EDM keeps the beat, you’ll focus on hitting all 6 targets of the Liteshield. But, as with all Mitt Drill workouts, you won’t be using that uppercut pad. Although it’s a short workout, Max encourages you to light up your fight and maximize your time in the ring to try and beat your top score. 

2 Song Mitt Drill Hip Hop FOCUS: Jabs with JD (released 7/7/23)

This year is the 50th anniversary of hip hop, so we’ve been all about the hip hop tracks this summer! And this 2-song Mitt Drill workout brings the energy with “Paranoia” by Dave East featuring Jeezy and “Dangerous” by Kardinal Offishall featuring Akon. So turn up the volume and prepare yourself for a quick-hit workout that’s all about mastering those jabs. And JD keeps you on the beat and having fun the whole time. 

3 Song Mitt Drill Hip Hop Queens with Aliyah (7/14/23)

Keep the hip hop party going with this celebration of the queens of hip hop! In this workout, Aliyah leads you through 3 rounds of boxing and weaving and non-stop combos as GloRilla, Cardi B, Nicki Minaj, and Doechii take charge of the beat. You’ll use all 6 targets on the Liteshield in this class as you get those arms working and muscles pumping. It’s a great way to have fun, get in a quick sweat, and build your boxing skillset. 

Total Body

In Total Body workouts, you take on full-body exercises incorporating exciting and responsive VR elements. You’ll slam battle ropes, rack up points on the speed bag, avoid overhead ropes with ducks and squats, and engage your full body in every workout. And it’s safe to say that these popular Total Body workouts from July have it all:

3 Song Total Body Pop with Max (released 7/24/23)

Join Max for this fun, 3-song Total Body Pop workout. In this class, you’ll work your legs, glutes, and abs with exercises including squats, squat pulses, narrow squats, reverse lunges, curtsy lunges, and oblique standing cross crunches. You’ll also work those arms with big movements on the battle rope as pop hits from Hailee Steinfeld, Ariana Grande, and Tiësto keep the beat. Then, you’ll finish each round by throwing some quick punches on the speed bag. This workout has a little bit of everything, making it the perfect full-body challenge. 

2 Song Total Body EDM with Jill (released 7/28/23)

You’ve got two rounds with Jill to get hot, to get sweaty, and to get that body moving! Expect some squats, Double Dutch battle ropes, reverse lunges, and a nice speed bag finisher. This class might only be 5 minutes, but it’ll feel a lot longer as Jill encourages you to work hard, set the bar high, and give it your all. And remember: the burn is temporary, but powering through a tough workout can leave you feeling good all day long! 

2 Song Total Body Hip Hop with GW (released 7/3/23)

In this 2-song Total Body Hip Hop workout, GW’s got some speed bag, battle ropes, and bodyweight exercises lined up for you, with several surprises in between. It’s only two rounds and less than 7 minutes of work, making this the perfect class to fit into your workout routine. Plus, it challenges the full body with leg work, defensive moves, speed practice, upper body movement, and more. And not only that but you’ve got some great hip hop tracks to keep your energy levels high. 


Strength is a VR dumbbell-based workout that helps you build strength the right way. In these workouts, our certified trainers guide you through tried-and-true strength training exercises, incorporating real dumbbells and weights. And these July workouts quickly became the new favorites:

4 Song Total Strength Dance Pop with Aliyah (released 7/6/23)

It’s time for some full-body strength training! And this 4-song Total Strength Dance Pop workout with trainer Aliyah has got it all. Each round has two sets of three exercises, working your full body from the top all the way to the bottom. You’ll start with legs in round one as you rotate between calf raises, squats, and reverse lunges. Round two is all about the arms with bicep curls, tricep extensions, and dumbbell rows. Then you’ll work that booty in round three with sumo squat pulses, deadlifts, and glute bridge marches. Lastly, finish strong with core work in round four featuring leg extensions, glute bridges, and oblique twists. Grab your dumbbells because you’ll be using them for every exercise. Or go without for a nice bodyweight workout!

2 Song Upper Body EDM with Jill (released 7/2/23)

Looking to focus on your upper body? Trainer Jill has got the perfect workout for you with this 2-song upper body challenge that’s sure to light your arms and shoulders on fire. You’ll start in round one with two rounds of lateral to front raises and tricep kickbacks. Then you’ll pulse with a front raise to finish it out. In round two, you’ll rotate between alternating shoulder presses and kickback pulses. Then you’ll return to those shoulder presses to push those muscles to the max as you fight to the finish. It’s a 6-minute burner you don’t want to miss! 

2 Song Core EDM with Lissa (released 7/13/23)

Join Lissa for this 2-song Strength workout with a focus on your abs. This is a high-energy class with a high-energy playlist featuring remixes by DJs R3HAB and Throttle. And you’ll need the energy for this core burner! In round one, you’ll grab your dumbbells for three rounds and 10 reps of standing crunches, standing marches, and side body bends. Then, you’ll get on the floor and drop those weights for round two with two rounds of in and outs, Russian twists, and plank shoulder taps. Your abs will definitely be sore after this one!

Excited to try these top-ranking workouts? It’s super easy to join Litesport. All you need is a VR headset. Then, download the app on Meta Quest and start your 7-day free Premium trial

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Litesport trainer GW holds battle ropes as a user in VR works out

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