4 Week Muscle Trauma Program| Ekansh Taneja Fitness

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