Boxing movements that undo what your desk does to your body. 15 minutes per day. At home. No gym, no equipment, no excuses left.
Your physio charges ₹1,500 per visit to tell you to “move more.” This costs ₹23/day and actually gives you the movement.
Larry doesn't care about your form. Show it done badly. Your worst jab is worth more than their best highlight reel.
The damage report
You sit 8-10 hours a day. Sometimes more. You know this. You've read the articles. “Sitting is the new smoking.” You nodded, read it while sitting, and went back to your spreadsheet.
But your body isn't reading articles. It's keeping score. Silently. Precisely. And the invoice is starting to arrive.
Your body's damage report — current status
Lower back
Locks up every morning. Some days you need 5 minutes before you can stand straight. You've tried memory foam mattresses, lumbar cushions, standing desks. Still there.
Neck
Clicks when you turn. Forward head posture from years of leaning into screens. The muscles at the base of your skull are constantly tight.
Shoulders
Rounded forward. Permanently. You haven't put your arms above your head with full range in years. Reaching behind your back to scratch — that used to be easy.
Hip flexors
So tight your physio winces when they test you. Your pelvis tilts forward because your hip flexors have shortened from 8 hours of 90-degree sitting, every day, for a decade.
Core
Non-existent. Your abdominal muscles haven't fired with purpose since... when? The chair does the holding. Your core stopped being needed.
Cardiovascular
Two flights of stairs and you're breathing harder than you should be. Not gasping — just enough to notice. Enough to take the lift next time.
You've tried fixing this. You've googled “lower back pain exercises” 47 times. You bought a foam roller that's now a doorstop. You downloaded a stretching app, did it for 3 days, and it joined the graveyard of deleted fitness apps on your phone.
You tried a standing desk. It helped for a week. Then you stood in the same hunched posture you sit in, because the posture is the habit, not the furniture.
The problem isn't your chair. The problem is that you haven't moved with intention in years. Everything you've tried treats the symptom. Nothing treats the cause.
WFH was supposed to give you more time. Instead you stopped moving entirely. No commute walk. No office stairs. No walking to the meeting room. You go from bed to desk to couch to bed. Your Fitbit says 1,800 steps. That's less than the walk to your car used to be.
Your body is not designed to live in a 10-foot radius. And it's telling you. Loudly. Every morning. Every flight of stairs. Every time you try to pick up your kid.
The fix
First Jab is 30 days of boxing movements designed specifically for desk-wrecked bodies. Not generic fitness. Not “stretching for office workers.” Actual punching movements that force your body out of the chair position.
Why boxing? Because boxing movements target exactly what sitting damages:
Rounded shoulders →
The jab forces your shoulder through its full range of motion. 20 jabs per day = rotator cuff maintenance your physio would charge you ₹1,500/session for.
Locked thoracic spine →
The cross rotates your torso. The hook rotates it laterally. Two movements that undo 8 hours of sitting in a single plane.
Tight hip flexors →
The boxing stance loads your hips in a neutral position. The uppercut drives from the hips upward. Your hip flexors start remembering what extension feels like.
Dead core →
Every punch is a core movement. You can't throw a jab without your core firing. After 30 days of punching, your core reactivates — not for aesthetics, but for function.
Collapsed posture →
The fighting stance — chin down, hands up, weight balanced — is the single best standing posture correction a sedentary person can practise daily.
5 rounds, 2 minutes each, 1 minute rest. About 22 minutes. Before the laptop opens. Or during lunch. Or after the last Zoom call. Whenever you have floor space.
You don't need more stretching apps. You need 15 minutes of movement that forces your body out of the shape your chair has moulded it into. Boxing does that. Daily.
And no, your form won't be pretty. Larry — our punk dog mascot who has zero respect for gym culture — would tell you that's exactly right. A sloppy hook in your pyjamas at 6:45am does more for your spine than a perfect one you never threw.
The energy shift
Now
7am — alarm. tired already.
8am — chai. awake-ish.
10am — peak. this is all you get.
12pm — lunch. crash incoming.
2pm — dead. coffee #3.
5pm — still at desk. nothing left.
7pm — kids want to play. you negotiate.
9pm — couch. phone. sleep by 10:30.
After 2 weeks
6:45am — 5 rounds of boxing. ~22 min. blood flowing.
8am — actually alert. not faking it.
10am — strong. still going.
12pm — lunch. no crash.
2pm — dip, but manageable. no coffee.
5pm — energy left. actual human energy.
7pm — playing with kids. not negotiating.
9pm — tired in the right way. earned it.
This isn't a dramatic transformation promise. It's what happens when you move for 15 minutes before your body settles into chair-mode for the day. Your blood circulates. Your muscles fire. Your nervous system wakes up. The 2pm crash doesn't vanish, but it stops running your afternoon.
Most members report the energy shift by week 2. Not because boxing is magic — because movement before sitting is better than sitting all day. That's it. That's the science.
15 minutes before the laptop opens changes the rest of your day
Join First Jab — ₹699/mo →The math
You've spent more on things that didn't work than First Jab costs. The gym you don't go to. The physio you visit once and then skip for 6 months. The foam roller, the ergonomic mouse, the standing desk you now lean on in the same bad posture.
₹699/mo for daily guided movement with 99 other desk-wrecked people watching you show up. That's ₹23 per day. Less than your daily Swiggy order. And unlike Swiggy, this one actually fixes something.
Desk workers in the room
I do 10-11 hour days staring at VS Code. My back was so bad I was considering those 15k ergonomic chairs. Started doing the morning jab-cross combo before standup calls. Two weeks in — I'm not joking — the back pain is maybe 60% less. I think the stance and guard hold are forcing my shoulders back in a way that sitting never does. Also my 3pm energy crash is gone. I used to need two cups of chai to survive post-lunch. Now I need one. Small thing but it's real.
Karthik R.
Software engineer, 37, Bangalore
Standing desk — bought it, used it for a month, now it holds my plants. Physio — went 8 times, stopped. Yoga YouTube — we don't talk about that phase. First Jab is Day 13 for me. Why? Because every morning I open the app and see 50 people have already posted their videos. I physically cannot be the person who didn't show up. The community posts are like a WhatsApp group that actually makes you do something instead of just forwarding good morning messages.
Meera P.
Product manager, 42, Mumbai
I thought 'online fitness community' meant motivational quotes and before-after photos. Was ready to ignore it in 3 days. But this is different — you post a video of yourself doing the movement, and people actually watch it. My shoulder mobility is noticeably better. I couldn't reach behind my back to tuck in my shirt properly — now I can. My wife said I'm standing straighter. I didn't even notice until she pointed it out. The accountability is weirdly real for something on a screen.
Nikhil D.
Founder, 39, Pune
These people sit 8+ hours a day. They also punch the air for 15 minutes. Badly. Larry approves.
The daily loop
1
Join the room
Sign up. Your seat is yours from day one. Premium gives you access to all communities and every challenge. Cancel anytime — no lock-in.
2
Watch the day's movement
Every day, Vinay posts a short video teaching one boxing movement. Day 1 is orthodox stance + jab. Day 6 is hooks. Day 19 is bob and weave. Each lesson breaks the movement into rounds — 5 rounds × 2 minutes with 1-minute rest. About 22 minutes total. Clear instructions for people who've never thrown a punch.
3
Film your attempt
Do the movement. Film yourself. Post it in the community. Your form will be bad. Your timing will be off. Your face will look confused. That's the point. That's step one.
4
See everyone else's
Once you post your attempt, you unlock the community feed. See how badly everyone else started. Watch 40-year-olds throw terrible jabs. Feel the relief of realising you're not the worst. Or maybe you are. Either way, you posted.
5
Show up tomorrow
Repeat. Day after day. The movement gets slightly harder, but your body gets slightly better. By Day 7 you're throwing a 1-2 combo. By Day 15 you're slipping punches. By Day 30, you'll do a full 5-round simulation and your body will be a different machine.
Your host
This is what Day 240 looks like. Still not great. Still here.
I'm 38. I started boxing because I was tired of feeling 55. I sit at a desk most of the day. My back hurt every morning. My shoulders rounded forward. I used to be active and then life happened and I stopped.
I started doing boxing movements at home. 15-20 minutes a day. Not to become a boxer — to undo what my desk was doing to me. And it worked. Not dramatically. I'm not posting before-after photos. But my back doesn't hurt when I wake up. I can play with my kids without being winded. I stand straighter without thinking about it.
My kid said “baba you're fast now” and I almost cried. None of this is remarkable. Remarkable is what fitness Instagram sells. I'm selling 15 minutes of mediocre movement that quietly changes how your body works.
I built First Jab because my desk was destroying my body and I couldn't fix it alone. I tried. For years. What fixed it was 15 minutes of boxing movements every morning and 99 people who'd notice if I stopped.
I'm in the community with you. I post my attempts daily. I'm in the chat. I watch submissions. This isn't a course you buy and get abandoned in — I'm doing the program alongside you.
Based in Bangalore · Running this from my living room
But
“I work 10-12 hour days. I don't have time.”
15 minutes. Before the laptop opens. You don't have time for a gym. You don't have time for a 45-minute class. But you have 15 minutes between waking up and opening Slack. That window is currently occupied by scrolling your phone. Replace it.
“I have back pain. Is boxing safe?”
Shadow boxing is zero-impact — you're punching air, not a bag or a person. The jab, hook, and stance all encourage spinal rotation and hip mobility, which is exactly what physios prescribe for desk-related back pain. The movements are gentler than running, squats, or burpees. If you have a specific diagnosed injury, check with your doctor first.
“Can't I just do stretching?”
You can. And you've tried. How many stretching routines have you started and stopped? Stretching treats the symptom. Boxing treats the cause — it forces your body through full-range, full-body movement that sitting has been systematically shutting down. Plus, nobody has ever been “accountable” to a stretching app. Here you show it done badly, on camera, and 99 people cheer you for it.
“My company has a gym benefit. Why not use that?”
How long have you had that benefit? And how many times have you used it? The gym is 20 minutes away. You need to pack a bag, commute, change, work out, shower, commute back. That's 90 minutes for a 45-minute workout. First Jab is 15 minutes in your living room. Right now. In your pyjamas if you want.
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Investment
₹23/day. That's less than your daily Swiggy snack order. But this one actually fixes the back pain instead of adding to the post-lunch crash.
$19.99
$9.99
/month · cancel anytime
Subscription · Cancel anytime via Stripe
Secure payment via Stripe · Cards accepted
₹699/mo. Cancel anytime.
No long-term commitment. If you bail after Day 4, just cancel. Your back might keep charging you, though.
Ready? Enter the room.
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Questions you might have
I have a herniated disc. Can I do this?+
If you have a diagnosed spinal condition, check with your doctor or physio before starting. The movements are low-impact shadow boxing — no jumping, no weights, no contact — but every body is different. Bring this page to your physio and ask if the movements described are appropriate for you.
I work weird hours (shifts/nights). When do I do this?+
Whenever you want. The daily movement is posted by Vinay in the morning, but you can do it at any time. 6am, noon, 11pm — it doesn't matter. The community is asynchronous. Post your attempt when you do it.
Will my company reimburse this as a wellness benefit?+
Some companies reimburse health and wellness expenses. ₹699/mo is a small enough amount that most wellness budgets cover it. We can provide a receipt — ask your HR if it qualifies.
I'm out of shape. Is this for me?+
Out of shape is the prerequisite, not the disqualifier. Day 1 is 5 rounds × 2 minutes: orthodox stance, then your first jab. If you can stand, you can start. Show it done badly — every movement is scaled for people who haven't moved in years.
What if I don't want to post videos of myself?+
You post yours to see others. That's the deal — show it done badly, that's all we ask. Videos are private to the community. Nobody on Instagram, nobody on the internet. Just the people in the room. And everyone in the room looks as bad as you do in Week 1.
What if I quit partway through?+
Cancel anytime from your Stripe dashboard — no questions asked. But here's the thing — people who post Day 1 and see everyone else's Day 1 almost always come back for Day 2. The community pull is real.
Do I need a punching bag or gloves?+
No. Shadow boxing — punching the air — works for the entire program. If you have gloves or a bag, great, use them. If not, your hands and the air are fine. Zero equipment required.
Will I get punched?+
No sparring. Ever. You punch air or equipment. Nobody hits anybody. This is boxing as movement, not boxing as combat.
Is this for women too?+
Yes. Mixed community. The movements, longevity concerns, and pain points apply equally. The back pain doesn't care about gender. The community is welcoming to everyone.
How long do I have access?+
As long as you're subscribed. The program follows a 30-day guide, but the community stays open. Go at your pace. Some people do a movement a day, some do 3 a week. Cancel when you want — resubscribe when you're ready to come back.
Is this only for people in Bangalore?+
Focused on India, but it's fully online. You can join from anywhere. You just need floor space and a phone.
What does the program include?+
Daily challenges that progress over time. Month 1 (Beginner): 5 rounds × 2 min. Stance, jab, cross, hooks, combos — ends with a graduation test. Month 2 (Intermediate): 5 rounds × 3 min. Rhythm drills, pivots, southpaw, combo chains. Month 3 (Advanced): 6 rounds × 3 min. Shoulder roll, stance switching, 8-punch combos, sparring simulation. Each phase builds on the last. New content added regularly.
You've tried the desk accessories. The apps. The ergonomic everything. None of it changed the fundamental problem: you sit all day and nothing in your life forces you to move.
First Jab is 15 minutes of movement and 99 people who notice when you show up. ₹699/mo. Try punching instead.
Show it done badly. Larry's watching, and he's already proud of you.