Ekansh Taneja Fitness 4 Week Muscle Trauma Workout Contact- Ekanshtanejafitness@gmail.com
Ekansh Taneja
Email Id – ekanshtanejafitness@gmail.com
About
Profile Snapshot Category
Details
Father’s Name
Mr. Bhumish Singh Taneja
Date of Birth
22nd APRIL 1998
Hobbies
Body building, Powerlifting , Guitar, Singing, Dramatics ,
Languages
Hindi, English , Punjabi
Nationality
Indian
Gender
Male
Marital Status
Unmarried
Ekansh Taneja “I’ve been a fat kid for 16 years of my life. Had a hard time at school being bullied and was a complete introvert. One day when I reached all my levels of saturation to tolerate all the bullying, I decided to transform myself. I transformed myself from 107kgs to 74kgs in 3 years. This journey not only transformed my body , but also my personality. I explored my various talents such as singing , dramatics and majorly , fitness. Now after all the hardships, I’ve come to a level where I transform people like me in not just fitness but all aspects. I’ve trained more that 1000 people in this field now since 2019. Now I am not just a fitness influencer but also a successful youtuber, blogger and a personal trainer too.”
Academic Profile EDUCATION
INSTITUTION
PASSING YEAR
PERCENTAGE
Class 10 (Secondary)
Shah International School
2014
80.36%
Class 12 (Senior secondary)
Shah International School
2016
74%
Vivekananda Institute Of Professional Studies
2019
Graduation
8.4 GPA
Contact- Ekanshtanejafitness@gmail.com
Qualifications
Experiences
Founder of Ekansh Taneja Fitness ISSA level 2 Certified Fitness Trainer ISSA Sports Nutrition Specialist Certified FSSA Functional and Strength Conditioning coach. • CPR AED Certified by National CPR foundation. • Government Certified Level 4 Fitness Personal Trainer. • Bachelor in Computer Applications.
• 1 Year of experience as a Fitness trainer with FSSA. • 3 years of experience in Powerlifting and Body building. • 2 years of experience in Transforming People by providing Customized Nutrition Plans and Workout Schedules. • 4 years of experience in free lancing singing and instrumental music. • 15 years of experience in stage and street dramatics.
• • • •
Strength
SKILLS
• A strong communicator with the ability to interact effectively with people at all levels. • Ability to acquire knowledge of new methods, technology & industry trends while undertaking projects. • Capable of grasping new concepts quickly and utilising them at a pragmatic stage. • An effective- Neil communicator with strong Armstrong interpersonal and problem-solving skills. • A leader who possesses the confidence to lead any group effectively.
Fitness Consultant and Trainer Nutritionist Influencer Blogger Youtuber Body Builder and Power Lifter Singer Actor
• •
Ekansh Taneja Ekansh Taneja Music
@ekansh_taneja_fitness
Ekansh Taneja Fitness Ekansh Taneja Music
Contact- Ekanshtanejafitness@gmail.com
Lets Get Started… IMPORTANT NOTES
• You are allowed 1 cheat meal per week. This meal should be something you are craving or something that's not on your diet that you feel like but don’t go overboard. • Some Examples would be: a burger (not fast food), a small slice of dessert, home cooked meal. It is to replace one of your meals like meal 5 or 6 • On DAY 1 of your plan, you must take a picture (sports bra for women / shirtless for men in shorts or boxers) front and back holding a piece of paper reading "DAY 1" AND the DATE. • When you complete your plan take the same photos under the same lighting holding a piece of paper reading “WEEK ‘n’ (‘n’ stands for week number)" AND the DATE and then put the original photos for Before and After as your IG story and tag me @ekansh_taneja_fitness and @recovery_ekansh_taneja_fitness .
Actions to be performed as soon as you wake up: -Chug Down 1ltr of water. -Drink lemon n water(warm) -10ml of Apple Cider Vinegar in 200ml water -Green Tea
Note – • • •
Green tea thrice a day ACV (apple cider vinegar) x 4 times a day 6ltr of water a day
No Cheating!!
Contact- Ekanshtanejafitness@gmail.com
Day 1 Things you need• A bag full of books or bottles for weight • A resistance band
Legs
• A towel
Exercise
Sets
Reps
Equipment
Front loaded Barbell squats
10
10
Bag
Leg Extensions
3
18
Resistance Band
Leg press
4
15
Resistance band
Walking Lunges
4
20/each
-
Hyper extension
5
15
Resistance Band
Jogging at MET 8
-
15mins
-
Day 2 Things you need• A bag full of books or bottles for weight
Back Exercise
Sets
Reps
Equipment
Lat Pull Down
4
8
Towel
Db Pronated to Supinated Bent over row
3
12
Water bottles
Wide Grip Lat Pull downs
3
12
Towel
Rack Pulls
4
12
Bag
Deadlift
5
15
Bottle/Bag
One Arm Db Row
4
10
Water bottle
Db Bicep Curl Both Hands
4
15
Bottle/bag
• A resistance band • A towel • Water bottles
Day 3 Things you need• A bag full of books or bottles for weight • A resistance band
Chest Exercise
Sets
Reps
Equipment
Machine Chest Press
8
16
Towel
Pec Dec Fly
8
16
Water bottles
Db Pullover
6
12
Towel
Around the World
6
12
Bottle
Svend Press
5
15
Bottle/Bag
Crossover Decline flyes
4
10
Water bottle
Push up
4
10
-
• A towel • Water bottles
Day 4 Things you need• A bag full of books or bottles for weight • Water bottles
Abs Blaster Exercise
Sets
Reps
Equipment
Half Crunches
5
50
-
Leg raises
5
16
-
Raised Leg isometric crunches
5
25
-
Hanging Leg Raises
5
20
-
Weighted pulley crunch pull down
5
15-20
Bottle/Bag
Mountain Climbers
5
80
-
Heal Touches
5
60
-
Plank hold
5
1 min
-
Do all the exercises in a circuit without rest at all !
Day 5 Things you need• A bag full of books or bottles for weight
Shoulders Exercise
Sets
Reps
Equipment
Overhead Db press
4
10
Bottles/ Towel
Bent over Barbell Rows
4
8
Towel
Incline Db Press
3
12
Bottle
Lat Pull down
4
12
Towel
T bar(negative part in 3 sec)
5
8
Resistance band
Rear delt on Peck deck fly
3
15
Bottle
Barbell Shrugs
4
20
Resistance band
• A resistance band • A towel • Water bottles
Day 6 Things you need• A bag full of books or bottles for weight • Water bottles
Abs Blaster Running for 10 Minutes Exercise
Sets
Reps
Equipment
Half Crunches
5
50
-
Leg raises
5
16
-
Raised Leg isometric crunches
5
25
-
Hanging Leg Raises
5
20
-
Weighted pulley crunch pull down
5
15-20
Bottle/Bag
Mountain Climbers
5
80
-
Heal Touches
5
60
-
Plank hold
5
1 min
-
Do all the exercises in a circuit without rest at all !
Day 7
Bro Split Exercise
Sets
Reps
Equipment
Squats
5
15
-
Things you need-
Pushups
5
15
-
• A bag full of books or bottles for weight
Pendlay Rows
5
15
Bottle
Triple Pause Squat
5
15
Bag
Trunk rotation pushups
5
15
-
Floor Pullovers/Plank to Pushup
5
15
-
Step Ups
5
15
-
Chest Flyes
5
15
Bottle
Reverse Supermans
5
15
-
Sliding Leg Curls
5
15
-
Pike Pushups
5
15
-
Seated Rowing
5
15
Bottle
• Water bottles
Ekansh Taneja Fitness • •
Ekansh Taneja Ekansh Taneja Music
@ekansh_taneja_fitness
Ekansh Taneja Fitness Ekansh Taneja Music
Contact- Ekanshtanejafitness@gmail.com