Shadow boxing is an effective workout that doesn't require any equipment. Shadow Boxing 101: How to Shadow Box Shadow boxing might sound easy, but there's more to the exercises than meets the eye.

From staying grounded to punching with power, learn the basics in this low-impact 20-minute shadow boxing workout.

For 12 rounds of shadow boxing, the 20-year-old disappears into this trance. His hands are covered in sparring gloves and his headphones roared the Dominican Republic's Dembow.

Darren Till displayed violence in the way his fight with Luke Rockhold ended, folding him like a lawn chair in the third round to claim the inaugural Misfits ...