Duplicate Course of Weekly Archives

Welcome To ALIEN Weekly! This is a resource that was created by Chief ALIEN Brian Devlin to bring you KILLER training ideas, tactics, strategies and systems. Its "just programming" nothing else. No marketing. No business advice. No guru BS. Just straight up ALIEN workout ideas you can plug into your current fitness programming today for instant client satisfaction, increased retention and more referrals.

We will post a free and premium video each week with cheat sheet and clear instructions. The world has never seen this type of resource before so we know you will love the ride!

The Completion Level of Your Training.

0%

Free Training

Old dog new tricks

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I want to show you a few variations for classic exercises like the plank and lunge. Also included is a great core challenge for outdoor bootcamps or beach training, and an advanced roll back variation for you to try.

Have fun with these!


Downloads:

Unique Treadmill Exercises

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I want to show you some awesome ways to implement a treadmill into a resistance training program. Treadmills have always been a symbol of cardiovascular exercise, but this video will demonstrate some unique functional exercises that can blast your clients’ training to new heights.

Try these out this week!


Downloads:

Explosive Chest Challenge

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a circuit for you to create some more healthy competition within your clientele. Use this circuit to push your clients to their limits. Note this is an advanced circuit so be mindful of your clients’ capabilities. Create a challenge board and time your clients to see who can progress through the circuit in the fastest time (but add time for sloppy form and don’t count repetitions that aren’t full range of motion).

Have fun with this one!


Downloads:

Float like a butterfly

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a series of exercises that are all designed to increase speed and power. These exercises are also great compound movements to add to your programming after your heavier lifts to achieve higher levels of EPOC. Your clients will be burning calories for hours after they leave the gym when you plug these exercises in as finishers! Get after it!


Downloads:

Total Body Rotational Circuit

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a series of exercises designed to work the entire body while placing specific demands on the core. These cable exercises are great to put in a density ladder or reverse ladder. Start with 2 repetitions of each exercise and perform them sequentially while increasing the rep scheme by 1 repetition every round, until you reach 10-15 repetitions. Another great way to implement this circuit is by using an AMRAP (as many reps as possible) program. Put 1 minute on the clock for each exercise and have your clients perform as many reps as they can. Keep a record of how many they get and you can track their progress through each round!


Downloads:

6 Pack for Summer Challenge

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a challenge circuit for you and your clients that will help you get those abs ready for summer! Bringing out a little, healthy competitive nature from your clients will motivate them to push harder in their workouts ;) Consequently, they will experience better results when they are pushing past their comfort zones. Create a leaders board for this challenge and list your top 3 clients’ times somewhere in your facility. Finding ways to bring out the best performance from your clients is perhaps one of the most vital aspects of being a good trainer. Motivation is what drives everything we do!


Downloads:

Unique Oblique

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week features a few unique exercises designed to target the internal and external obliques. In the video, I will demonstrate a few progressions. Pick the right progressions for your clients’ capabilities and plug these in today!


Downloads:

The exercise you’ve never seen

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week features a few unique exercises designed to improve dynamic scapular stability. The feature exercise this week is called the reverse renegade press; your clients are going to love this one! Try these out yourself to experience the challenging nature of each exercise. Add some variations with cables, weights, and more compound movement for your advanced clients.

Happy training!


Downloads:

Total Body Domination

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I am demonstrating a high intensity trifecta circuit that will work the entire body and incorporate exercises from every plane of motion. Plug this in to your programming and keep the intensity up!


Downloads:

Med Ball Madness

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I am demonstrating a few med ball exercises that are not only fun to do, but very functional and efficient at challenging the entire body.

Get outside and have some fun!


Downloads:

Better Posture, Better Life

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I am demonstrating a few exercises designed to stimulate the posterior chain of the body, specifically the scapular stabilizers. These exercises are great for improving posture, and their unique movements make them really fun to do!

Happy training!


Downloads:

Are You Ready to Rumble?

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a few functional bodyweight exercises that will get your clients in fighting shape. Once your client has established a functional foundation, have them perform these exercises at a high intensity for durations of 1 minute or more! Each of these exercises are also great mobility exercises, and modifications can be made very easily. For more innovative exercises like these, check out this weeks premium video!

Happy training!


Downloads:

Progressional Transverse Lunges

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I want to highlight a very under-utilized movement in functional training: the transverse lunge. Transverse movementsare vital components to any training program, whether you’re training a professional athlete or just your average de-conditioned client. Use these progressions to incorporate a transversemovement into your programs TODAY!

Happy training!


Downloads:

Intermediate Push/Pull Calisthenics

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a few calisthenic exercises to shake up your programming. Weight training is always a great way to get great results, but nothing shreds fat and builds lean, functional muscle like some good old fashioned calisthenics…yet these exercises are anything but old fashioned…

Happy training!


Downloads:

Barbell Blast Training

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week we’re taking the barbell down off the rack and blowing up your multi joint movements with these intense power exercises. Check out the video and plug these in ASAP!!!

Have some fun!


Downloads:

Mobility Strength

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week contains three exercises designed to increase mobility in the shoulders, hips, and core. Perform these exercises with greater intensities and/or add loads to continue to develop greater strength in your clients.

Have some fun!


Downloads:

Top End Resistance

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week contains three unique twists on a few popular exercises. Each of these exercises utilizes a superband for top end resistance and variable proprioception. Plug these in for new specific adaptations that your clients can experience.

Happy training!


Downloads:

Transverse Domination

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week contains three exercises that all utilize the transverse plane of motion. Plug these in as a triple-set complex, or pick your favorite ones and add them to your own programming.

Focus on proper form and get after it!


Downloads:

Iron Man Get Up

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week contains three distinct exercises, each of which will place a very specific demand on the body. Use these exercises together, or pick and plug them in individually. Focus on keeping the core tight for each once, and watch for proper form.

Have fun with these!


Downloads:

Bosu Complex

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a 3 move complex using only a bosu ball. This is a great complex to program as a ladder or reverse ladder. Do each exercise for a pre-determined number of repetitions (12 for example), then continue to work through each exercise as you count down the reps (count by ones or twos, so the next set would be 10 repetitions for a reverse ladder). This is a great way to ensure that a metabolic adaptation will occur, in addition to increased muscular strength and endurance!

Happy training everyone!


Downloads:

3 Move Annihilator

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have 3 moves that will absolutely demand the best from your clients. Plug them in as a continuous superset, or pick your favorite ones to include in your own programming.

Have some fun with these!


Downloads:

Inter-muscular Assault

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a few exercises I want to show you that will challenge your clients on multiple levels. These exercises involve recruiting two separate muscle groups to perform compound movements simultaneously. These exercises will place a high demand on the inter-muscular coordination that occurs between the cerebellum and the body, and as a result these will be challenging from a cognitive standpoint as well!

Happy training!


Downloads:

Total Body Barbell Strength Complex

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I’m going to show you how to get a complete total body workout in under 5 minutes using only a barbell. The goal of this circuit is to never put the barbell down. Load the barbell with weights for your stronger clients and keep the intensity up.

Happy training!


Downloads:

How can PVC turn your clients into Ninjas?

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I want to show you how you can implement a PVC pipe into your flexibility training, and develop ninja-like flexibility in your clients.

Check out this week’s video and plug these in today!


Downloads:

Explosive Evolution

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week we’re experiencing the evolution of explosive exercise. Check out these dynamic explosive exercises, and plug them in to your clients’ workouts for specific adaptations that they’ve never experienced before!

Happy training!


Downloads:

Multi-planar Lunges and Push-Pull Challengers

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I am demonstrating three dynamic and unique exercises: a multi-planar lunge that will also challenge your clients’ cognition, a med ball push up variation with increasing resistance from a superband, and the stability ball renegade row variation for beginners. Try these out and plug them in to your programming. Let us know what you think!

Happy training!


Downloads:

Beginner Level Pull Up Modifications

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week we’re demonstrating a few beginner level pull up variations. Use these for your more de-conditioned clients to help promote better posture and functional strength. Focus on proper form and squeezing at the top.

Happy training!


Downloads:

Ring Around the Box

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a few unique exercises that will mix up your clients’ routines. Check them out, try them yourself, and be creative with how you implement them into your programming. Drop us a comment if you have any questions. Get after it and have fun!

Happy training!


Downloads:

Posterior Chain Training

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week we’re focusing on exercises that challenge the posterior chain of the body. These exercises are great for those of your clients who spend hours sitting down or driving every day. Plug these in to fight against muscular imbalances in the body. Focus on a higher volume of efficient contractions to increase the neuromuscular coordination in the posterior chain.

Happy training!


Downloads:

Oblique Burners

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I have a few unique exercises for you that will dynamically challenge the obliques. Focus on proper alignment, paying close attention to the pelvis. Always focus on engaging the core, drawing the belly button in to engage the deeper transverse abdominals. Modify the exercises as needed and plug them in!

Get after it!


Downloads:

Unique Compound Push-Pull Exercises

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I want to show you a few unique exercises that implement a push and a pull within the same exercise. These are great exercises that will challenge the core as well as increase intermuscular coordination and overall neuromuscular efficiency. Be sure to use appropriate loads and watch for proper form.

Happy training!


Downloads:

Furniture Dolly Total Body Workout

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week I am demonstrating how you can use a furniture dolly as a piece of fitness equipment that will give your clients an incredible total body workout. Plug these in to your workouts and mix up the weekly routines! Sometimes all your clients need is something fresh and new to motivate them to perform at a higher level and challenge themselves in new ways to keep their body’s adapting.

Happy training!


Downloads:

Athletic Endeavors

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$! If your clients want to look like an athlete, then they must train like an athlete!

This week’s blog post features athletic exercises that will really challenge your clients’ inter-muscular coordination. Modify these to fit your client’s individual abilities, and make sure they maintain proper form. Use smart exercise selection and be safe!

Happy training!


Downloads:

Circus Pull Ups

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This weeks blog post features a unique exercise that will turn your world upside down. Literally! The circus pull up is reserved for your more advanced clients, and always make sure your equipment is safely attached. This exercise will challenge your clients’ pull strength and absolutely shred their core! Best of all, they’ll have fun in the process ;)

Happy training!


Downloads:

Dodging Bullets

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This weeks blog post features a few unique core exercises that will dynamically challenge the entire body. These exercises can be performed at a high intensity and modified as needed. Plug these in to your workouts and let your clients get after it!

Happy training!


Downloads:

Down Under

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post features a few unique exercises that will challenge the entire kinetic chain and will place a high demand on core stability. Always stress proper form on these and use appropriate loads.

Happy training!


Downloads:

Snow Climbers

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post features even more unique exercises. Plug these in to your programming to keep your clients adapting to new and specific demands. Add your own variations and have fun with it!

Happy training!


Downloads:

The Vortex

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post features some unique exercises. Plug these in to your programming to keep your client’s adapting to new and specific demands. Add your own variations and have fun with it!

Happy training!


Downloads:

Speed Punches

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post features a few exercises that combine speed, strength, core stability, and will power to give your clients an intense workout that will challenge them on multiple levels. Plug these in to your workouts and push your clients to keep the intensity levels up! As always, use proper exercise selection and be safe.

Happy training!


Downloads:

Special Forces Core 4

Hey everyone!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post is a series of exercises with a military theme. Try using a cadence for some of these exercises to ensure your clients are taking their time and getting the most out of every movement they make. Don’t forget those eccentric contractions!

Have fun and be safe!


Downloads:

Gut Check Workout

Hey everyone, welcome back!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post is a special, double super set circuit for your more conditioned clients. Try running your clients through this circuit to get maximum output. Focus on getting the most your clients’ can give for each exercise. This is their “gut check” workout that will challenge them to perform at their highest level; no excuses, just results.

Have fun, and remember to stay safe!

Happy training!


Downloads:

TRX Presses

Hey everyone, welcome back!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog post features some TRX exercises that you’ve probably never seen before. Check out the sample video below to see a few different press exercise variations using the TRX and join Alien today to get the full TRX workout video!

Happy training!


Downloads:

Glute Recruiters

Hey everyone, welcome back!

My name is Chris Robinson and I want to personally welcome you to Alien Training. We are an online blog service that provides you with all the resources to make killer programs for your personal training and boot camp business! Check out our free sample videos and learn how you can become a member of Alien Training today for just 1$!

This week’s blog is about increasing the neuromuscular activity of the glutes. In today’s society, we see a lot of de-conditioned individuals who suffer from imbalances in their hips, particularly in their ability to perform proper hip extension. This video will show you a program that will increase the neuromuscular efficiency in the glutes. Over time, this program will correct the imbalances that cause quad dominance and under-active ability in hip extension.

Happy training!


Downloads:

Cliff Scalers

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I want to show you guys a cool trifecta circuit composed of 3 crawling exercises that will push your clients to the limit. Use these exercises in a continuous flow superset, and encourage your clients to “scale” the cliff that lies before them ;)

Happy training!


Downloads:

Burning Bridges

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re taking a different look at the bridge exercise. Bridges are great exercises to use for beginner clients. They are also very useful to train anyone with hip or knee dysfunctions. Over time though, your clients will adapt to the same bridge variations. In order to keep them progressing, you will need to challenge their muscles in a way they’ve never experienced before. That’s where this video comes in. These bridge variations will challenge the entire body and will leave your clients feeling the burn for days!

Have fun and happy training!


Downloads:

Plyometric Chest Blaster

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I’m showing you guys a few upper body plyometric exercises that will leave your clients’ upper bodies smoking! These exercises require a lot of shoulder stability so save these for your advanced clients. Pick and plug them individually in to your circuits or use them all together in this crazy superset circuit.

Have fun and happy training!


Downloads:

Body Weight Bench Circuit

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re going to bare bones training. If you’re short on equipment or if you just want to take your boot campers to a park, find a nice looking picnic bench or two, and use these exercises to get your clients working hard! These are all body weight exercises that you can flow through at a steady pace to keep the heart rate up and really maximize your workout time efficiency.

Have fun with these y’all. Happy training!


Downloads:

Grapple Training: Sneak Peek

Hey everyone, welcome to Alien Training!

This is Chris Robinson, I will be your coach for our journey together.

Today we’re previewing our premium video content that demonstrates different exercises and movements that are used in mixed martial arts training: specifically grappling exercises. These exercises are great for developing total body control and conditioning. I mean come on, have you seen those guys on TV? They’re ripped! Getting serious, these exercises will place a high demand on neuromuscular efficiency and core engagement. Not to mention, these exercises are just really fun and exciting to do! Plug these in and let us know what y’all think.

Happy training!


Downloads:

A Journey Through the Transverse Plane

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re exploring a few exercises that involve movement in the transverse plane of motion. These exercises are great for challenging your core and improving neuromuscular efficiency throughout the entire kinetic chain. The transverse plane often gets neglected, and the best workouts will incorporate exercises that involve all three planes of motion. Mix it up and modify these accordingly.

Let us know what y’all think and have fun.

Happy training!


Downloads:

TRX Challenge

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I have a few really tough exercises that implement the suspension trainer. I am using a TRX, but any type of suspension trainer should work for these exercises. These exercises are fairly difficult, and require a lot of neuromuscular efficiency and strength to perform. I would definitely recommend trying these yourself before asking your clients to do them, and save them for your most advanced clients who want that extra push for something challenging they’ve never seen before ;)

Happy training!


Downloads:

Treadmills are NOT just for Cardio

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I’m going to show you a few unique exercises that implement the treadmill in ways you may have never experienced before. These exercises can be tricky so use them at your discretion, and always be sure your clients are properly conditioned for the appropriate exercises.

Have fun with these y’all!

Happy training!


Downloads:

Drop and Pop

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I have three different exercises that can be plugged in individually or in a crazy gnarly superset circuit. These exercises stress movement efficiency and neuromuscular coordination, as well as work capacity at the end of the circuit. Have fun with these y’all, and stress form over speed. Once the form is satisfactory, step it up a notch and get your clients to really push the pace!

Happy training everyone!


Downloads:

Superband reverse ladder circuit

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I have a reverse ladder circuit for y’all that will challenge the entire body. These exercises only require a superband, a stop watch, and a fired up client ;)

The reverse ladder is a great high intensity circuit that starts with every exercise being performed in a circuit for 10 repetitions, then immediately continues with no or minimal rest with each exercise performed for 9 repetitions and so on until all the way down to 1 repetition for each exercise. Time these circuits and strive for your clients to beat their times every week.
Make it a competition circuit and have fun with it!

Happy training!


Downloads:

Lateral Flexion Infection

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I want to show ya’ll some cool moves you can do with your clients to fire through a movement that often times gets overlooked: lateral flexion. In the video I will show you different levels of progressions for each exercise and talk about the importance of these movements.

As always, leave your comments below and we’ll get back to you with any questions or requests!

Happy training!


Downloads:

Look mom, no hands!

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I want to show you guys some unique exercises that involve virtually no use of your hands. These all make great boot camp exercises, and you can plug them in to your personal training sessions as well. I’ll go over the coaching points of each movement in the video, plug these in and let us know what you think.

Happy training!


Downloads:

Archer Training

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re getting down and dirty with some crazy exercises that will turn your clients into deadly assassins (okay not really, but it’s a catchy name isn’t it?)

The archer aspect of some of these exercises implements isometric contractions while moving from one side of the body to the other. These are great exercises to use for your moderate level clients and can really prove to be what they need to take their training to the next level.
We hope you guys enjoy these, try them yourself and see what all the fun is about ;)

Happy training!


Downloads:

Slam It

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I have a few cool exercises that implement the slam ball, or a heavy medicine ball. These exercises will challenge the entire body in multiple planes and at different levels of progression. Mix and match them into your circuits or perform them all together as a superset, these ideas are yours to use as you please! Get creative, get motivated, get after it!

Happy training!


Downloads:

The Roll Back Burpee Circuit

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week I have a few select exercises I want to show you that can be implemented into almost any training program. These are just a few different exercises that your clients have probably never seen before. They can offer a new and unique way to challenge their bodies and have fun in the process. Turn your workouts into a personal journey for your clients and try to connect with them as you encourage them to take the reigns and get after it!

We hope you guys enjoy, happy training!


Downloads:

Prone Plateau Busters

Hey everyone, Welcome back!

This is Chris Robinson, I hope you all had a great week.

Today I want to show you guys some awesome moves you can implement with a medicine ball. These exercises use a lot of proprioception and will really challenge your clients by requiring a lot more neuromuscular input for the exercises. Start them off with the more basic exercises and progress them accordingly to shock their bodies and keep them adapting every week!

Let us know what you guys think, Happy training!


Downloads:

Total Body in 3 Moves

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

Today I’m going to show you 3 exercises that you can use as a circuit or individually that will work your entire body. These are great core synergistic exercises and really emphasize the obliques. Plug these in and let your clients feel the burn!

Happy training!


Downloads:

Metabolism Meltdown

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great weekend.

We’re making preparations for summer this week with our “Mt. Metabolism” circuit. The keys to great looking abs are having a shredded core, but also having minimal body fat around the stomach. In order to see the definition of the core, there can’t be a lot of fat lying on top of that. This circuit is a great way to work the core muscles, and spike the metabolism at the same time. Turn it into a competition and watch your clients go hard!

Happy training!


Downloads:

Around The World

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great weekend and a happy Easter.
Today I want to show you a killer trifecta superset that will work the entire body in multiple planes of motion and challenge your clients in various progressions of resistance. This is a great trifecta to plug into your bootcamp circuits or use it in your personal training workouts; it makes a great metabolic burnout ;)

Tell your clients to strap in, and we’re taking them around the world!

Happy Training everyone!


Downloads:

Bazooka Barbells

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great weekend.

Today I have a few cool exercises for you using a barbell. A barbell can be a great tool to implement a proprioceptive environment by using it in unconventional ways. We’re going to start off with power twist variations and then I will show you a great exercise called the Bazooka Split Squat.
I hope you guys like it, leave your comments below.

Happy Training!


Downloads:

Reverse Renegade Press

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great weekend. Today I want to show you a few exercises that I like to add to my workouts to switch things up and make the workouts more interesting. These are a few fun exercises to do with almost any client, and they will demand a great adaptation from the body as well.

I hope you guys enjoy!


Downloads:

Scapular Swipers

Hey everyone, welcome back to Alien Training!

This is coach Chris Robinson, I hope you all had an awesome weekend!

Today we’re going to cover a few exercises that work the scapula. Scapular depression is one movement that a lot of people struggle with. Often times their depression activators are very weak, and they will compensate or rely too heavily on the pec minor. These exercises will show you a few dynamic ways to challenge the scapula and implement some core stability as well. Let us know what you think, as always leave any questions and comments you may have.

Happy training!


Downloads:

“Walk the Dog” Trifecta

Hey everyone, welcome back!

Coach Chris here, hope you all had an awesome weekend! Today I want to show you this really cool trifecta. It’s a great total body conditioning trifecta and you can mix up the order of exercises to get different adaptions. The highlight exercise of this trifecta is the “Walk the dog” core battle!

This exercise is tough y’all! It requires a ton of neuromuscular efficiency and will really challenge the core in some dynamic movements. Add the extra variations I mention in the video for your most advanced clients and really give them a challenge ;) Hope you guys like this one, as always feel free to leave your comments or let me know if you have any questions.

Happy training!


Downloads:

Medicine Ball Tosses

Hey everyone, welcome back!

This is coach Chris, I hope everyone had a great week. This week I’m going to show you a few really awesome medicine ball toss exercises. These exercises are great for utilizing the core and developing strength and power in the entire body. They are also a great way to spike the heart rate and deliver a metabolic blast in your workouts! I hope you like them, feel free to leave some comments!

Happy training!


Downloads:

Crazy Crawling

Hey everyone, welcome back!

This is coach Chris, I hope everyone had a great week. This week I have a pretty cool crawling circuit for you. It will work your entire body and you can use these exercises in any sequence. Make them a circuit themselves or add them to your own circuits. These exercises are very dynamic and fun! Be sure to follow the proper levels of progression.

Happy training!


Downloads:

Stability Ball Training

Hey everyone, welcome back!

This is coach Chris, I hope everyone had a great week. This week we’re getting into some stability ball training. Stability balls are an essential tool for every personal trainer. They can add a unique element of proprioception into any exercise. Performing a number of exercises on stability balls will help to improve neuromuscular efficiency and proper muscle recruitment patterns. I’ve outlined a few exercises for you in this video, but let this serve as inspiration for you. The possibilities for stability ball exercises are endless.

Leave your feedback and let us know what you’d like to see in the future!

Happy training!


Downloads:

Hip Mobilizers

Hey everyone,

Welcome back! I hope you all had a great weekend; for those of you who are Ravens fans, congratulations on a big win!

This week we’re going to talk a little bit about hip mobility. It is imperative for any person to train themselves in multiple planes of motion; the body does not move like a robot. It is one giant symphony of neuromuscular cohesiveness and should be trained accordingly. Keeping that in mind, it is important that mobility of every joint should be as free as possible. One of the most frequent places where immobility occurs in todays society is the hips. Here are a few exercises that will help your clients increase their hip mobility in all planes of motion. Be sure to watch for stability of the lumbo-pelvic-hip complex and always stress proper form.

Happy training!


Downloads:

Proprioception Rows

What’s up everyone?!

Welcome back to another week of Alien Training! This is coach Chris, I hope you all had a great weekend.

This week we’re taking a new spin on performing row exercises by adding a little proprioception. Proprioceptive exercises are a great way to challenge structural stability in the joints. They will challenge the core and force the client to use proper form, as well as train and improve the best neuromuscular efficiency available to your client. Be sure you keep the exercises appropriate for your clients’ ability levels, and always focus on proper form first and foremost.

Happy training everyone!


Downloads:

Hulk Arms

What’s up everyone?!

Welcome back to another week of Alien Training! This is coach Chris, I hope you all had a great weekend.

This week we’re taking a different approach into some old school bodybuilding training. For a lot of guys, they want bigger arms. A lot of women want more tone arms. This exercise is going to be a great way to get both! For those who want bigger arms, just use heavier weight and perform 8-10 repetitions. For those who want more tone arms without bulking up, perform this exercise for 15-25 repetitions with lighter weight. I would save these for the end of a workout because they will make your client’s arms feel like noodles! Stay tuned next week for another awesome edition of Alien Training!


Downloads:

The Core Crushers

Hey everyone! I hope y’all have had a great weekend!

This week we’re focusing entirely on core synergistic exercises. I have 10 different exercises that will challenge your clients in every plane, with every type of movement that can be made through the core. Use these exercises individually, or see my notes at the end of the video to see how you can make a superset circuit out of them for a great ab blasting workout! Mix it up and make appropriate adjustments for your client’s ability levels. Have fun with these, happy training!


Downloads:

Cardio Core Progressions

What’s up everyone?!

Welcome back to another week of Alien Training! This is coach Chris, I hope you all had a great weekend.

This week we’re going to get down and blast some gut wrenching core work! Today’s video has a few different levels of progressions, but each exercise is great for challenging the core and spiking those heart rates! Use these exercises for a warm up, a circuit station in your bootcamp, or a finisher at the end of the workout. These exercises will challenge almost the entire anterior kinetic chain! Make sure to use the proper progressions with your clients abilities and always make it safe. As always, let us know what you think and feel free to contact me! Hope you guys enjoy!

Happy training!

Gnarly Supersets!

Hey everyone! Welcome back to the starship!

This week we’re coming at you with 4 gnarly supersets. Yea thats right, I said gnarly ;) These supersets are a great way to build your clients’ strength and muscular endurance, and will force their bodies to adapt to a whole new level. Let’s get started! The first superset is a pushup superset. Start off with spider man pushups, make sure your client is using their oblique, getting there thigh parallel to the floor and knee all the way up to their elbow without anything touching the ground. Perform 10-15 each side. Use the stability ball for an advanced version by introducing a proprioceptively challenging environment. These are awesome, but make sure your client is functional and ready for them before you get them on the stability ball!
The second part of the superset is the plyometric push up progressions. Make sure your client’s chest never

touches the bench/floor and keep them progressing through the different levels. The next superset is a pull superset. The first exercise is a row-scarecrow. Be sure they keep their elbows elevated without elevating the shoulder blades. Perform 10-15 reps then move right into the rotational one arm rows. Be sure they use their core as well, rotating their hips and torso when they reach during the row. Again 10-15 reps then move right back into the row-scarecrows after completing one side, then hit the other side. The last exercise in the superset is a modified version of a bent over row, called heavy pants. Be sure they use their legs to begin the movement and watch their shoulders to be sure they are fully retracting their shoulder blades. 10- 15 reps here as well. Moving on to the next one, the backwards lunge L raise. Watch their hips to be sure their core is stabilizing their movements properly. Mix up the variations that I show you in the video to keep challenging them in different ways. The next exercise is the rotational squat thruster. I show you how to do it on a bosu but start your clients off on the floor first and when they are ready introduce the bosu later on. As always with the bosu, watch to be sure they are stabilizing and keeping it as level as possible. 10-20 reps here, keep it an even number so they do both sides evenly.

The last exercise, the squat jump-full tilt, is for your most advanced clients. It requires a lot of core strength and shoulder stabilization. Perform 5-10 reps to finish off that superset. The last superset starts off with a side plank row. You can add a few variations with the leg abduction and/or hip tap. Perform 10-15 reps each side then switch sides. The next exercise, the kettle bell deadlift-row/curl to press, will challenge the core, single leg stability, and shoulders. Perform 10-15 reps each side then switch side. The last exercise is a great power exercise. The split squat rotational row is a great exercise on its own; I use it to train rotational athletes. Be sure they explode from their hips and don’t over-use their arms or back to pull the weight. Their hips should rotate into their hand thats holding the cable so that it goes right into their belly button and the hip rotation is what will pull the weight. Don’t be afraid to load this exercise up with some heavy weight ;) You can do 6-12 reps of this one, I really like to use this exercise to develop power so keep the weights heavier and the repetitions lower. As always, your feedback is welcomed and appreciated, let us know if you have any questions! Happy training!

Superband Squat Punch

Hey everyone! My name is Chris Robinson, I am a personal trainer at Synergy Fitness and I’ve been working personally with Brian Devlin for over 3 years. You may recognize me from some of the X file videos, but I am excited to be joining all of you on this journey in Alien Training.

Let’s get rolling! Today I have a really sweet exercise for you, and we’re gonna plug it in to a trifecta to demonstrate how it can be used effectively in a workout or bootcamp. The highlighted exercise is called a superband squat punch. Your clients will love this exercise and will have fun, not even realizing how great of a workout they’re getting! My favorite way to incorporate this exercise is within a trifecta. A trifecta is three exercises performed in succession that will fire the same muscle groups, but from different positions or in different planes. The example trifecta for this video is a single leg burpee, followed by the superband squat punch, then finished off with a mason twist variation.

In the video I give you a few different variations for each exercise, find one that will challenge your client in the most appropriate way. You can also use the superband squat punch as a burnout at the end of any workout! Have your client perform the exercise for 30-60 seconds on each side for a great metabolic finisher!

Have fun with this one, and happy training!

Competition Training: The Neverending Circuit

Hey everyone! Welcome back to the starship!

This week in Alien Training, we’re taking off with the Never-ending Circuit! This circuit is highly specialized to be performed in a “flow” environment where one exercise can be succeeded by the next exercise with literally no time in between.

It will challenge your clients like never before! The circuit also implements a competition theme. Competitions are great to include in your personal training or bootcamp business. You and your clients will be amazed at how much their workout can be effected by a little competitive edge ;) Your clients will be more motivated and push even harder, feeling great about themselves and proud to see their names on your leader board. It is one of the best motivational tools I have ever experienced as a personal trainer.
The competition aspect of this circuit is created by timing your clients as they work through the circuit. Record the time it takes your client to complete one total round of the circuit and then have them repeat the circuit 1-3 more times and encourage them to see if they can beat their best time. Give them a minute to recover between each set of the circuit, but encourage them to push as hard as they can, reminding them they’re competing as they progressing through the circuit.

Keep them moving and give them goals to reach in the future. They will love it, and they will keep asking for more! Let me know if any of ya’ll — yes I’m from the south ;) — have any questions. Find me on Facebook or shoot me an email.

Happy training!

The Density Ladder Circuit!!

Hey Alien Training Disciples!! Happy New Year!!

This week we have an awesome circuit to kick off the New Year. We are utilizing the Escalating Density Protocol to really get your clients off to the right foot with a Total Body Blast.

With the repetition ladder format your clients will be training hard to try to climb as high as they can up the ladder before the 6 minute time frame is up. There are 3 total rounds with 2 exercises in each round. Each time you perform this circuit with your boot camps or group classes your clients will push themselves to climb even higher on the Density Ladder! Density training is such great way for your clients to build some great strength in a short period of time. Throw on one of the finishers that we put on earlier for a metabolic blast!!

All the best success to you and your businesses in 2013!!!!


Downloads:

Dynamite Dynamic Warm Up and “The Beast” EMOTM Circuit!!

Hey Alien Training Coaches!! Happy New Year!!

This week we have two great videos to kick off the New Year. The first video is a 10 minute dynamic warm up that is guaranteed to get your clients ready for any training session. This circuit will also improve their movement patterns to help keep them resilient against potential injury. The warm up emphasizes both Mobility and Activation exercises from the ground-up! You won’t be disappointed with this effective warm up.

The second dose of New Year cheer is in the form of a “Beast Mode” circuit. This circuit will be run in the “Every Minute on the Minute” format. For each 10 minute round your clients will push themselves to finish the three exercises in each round as quickly as they can with great form. It can be scaled down or up depending on the fitness

levels of your clients by adjusting repetition ranges from 4, 6 or 8 reps. This is a guaranteed Total Body Blaster that will get your clients rolling into 2013 feeling great and well on their way towards achieve all of their fitness goals.
All the best success to you and your businesses in 2013!!!!

Part 1:

Part 2:


Downloads:

The “ARM-ageddon” Killer Circuit

This week we have an awesome upper body arm circuit for you in theme with the Mayan calendar prediction. However we are going to destroy some flabby arm muscles and rebuild some tight and toned arms.

With each exercise we are utilizing a corrective lower body component by putting the body in a variety of positions starting prone and finishing in a squat. This will challenge your clients’ core control and stability while performing the dynamic upper body exercises. They are definitely going to feel some major upper body pump after this circuit.

The majority of our clients want to have great looking arms and shoulders and this circuit is guaranteed to deliver!

Have a great week and if you are looking for even more awesome content then join us as a member of Alien Training.


Downloads:

Partner “I Go, You Go” Density Training

We have a great Partner based density circuit this week. When you partner your clients up not only do you build rapport and camaraderie between your clients but they are also more highly motivated training with a peer, which will give them even greater results. Try to partner off people of similar fitness levels and have everyone pick a different partner
each time you run this session.

Each station will last for 5 minutes. The clock will run continuously as Partner 1 completes all the exercises and repetitions at their station as quickly as they can. During this time Partner 2 is resting. As soon as Partner 1 finishes it is time for Partner 2 to start the exercises. Both partners go back and forth in this format trying to complete as many rounds as possible within the 5 minutes. Everyone rests for 1 minute in between each station.

This week is a great chance for you to get even more effort and intensity from your clients and all you have to do is partner them up. They will be cheering each other on and will leave the session with smiles on their faces with a metabolism shooting through the roof.

Have a great week Aliens and see you again soon!!!


Downloads:

Killer Kettlebell Finishers!!

This week we another set of great finishers to top off all of your workouts. Our weapon of choice this week is the Mighty Kettlebell. Throwing these finishers at the end of your sessions take all of your clients’ results to the next level. These are personally my clients’ and my favorite finishers!!

We have three different KB variations and finisher formats to choose from and this can be used with beginner to advanced clientele. The goal is to make sure your clients have the right weight to keep them challenged throughout the finisher. Progress your clients through any of these finishers throughout the month to keep them coming back for great results.

Rock out the week and see you all soon!!


Downloads:

Strength and Power Bomb Combos

This week we have another awesome circuit that combines a strength move followed immediately by a explosive exercise. This killer combination will WOW your clients and leave them metabolically disturbed for hours and days after your Boot Camp or PT session. This makes for a dynamic and challenging session.

For beginners trainees start with the time of 40 seconds of work (20 seconds each movement) and 20 seconds of rest, performing 2-4 rounds with 1 minute rest after each round. To further progress your clients you can use the time frame of 60 seconds of work (30 sec each movement) with 30 seconds of rest. As your clients advance you can cut the rest time to 15 seconds. Perform 3-4 rounds of the advanced levels. Challenging your clients by encouraging them to pick a challenging weight or resistance level for the strength exercise and a great tempo for the power move!

It is time to Drop Some Strength/Power Bomb Combos Alien Members! Let us know how it goes!


Downloads:

Leg Blaster Finishers!!

This week we have two great leg finishers that are going to be the perfect way to finish each session. You can throw these end after a PT or Boot Camp session to really elevate your clients post-workout “afterburn!!”

There is no better way to complete a workout than by adding a finisher. Your clients’ legs will remind them of these finishers for days afterwards.

You can pick either one of the finishers to do on their own or you can choose to do both to really leave a lasting impression.

Progress your clients through these each week by adding more reps and more rounds.

Have a great week and see you next week!!


Downloads:

Man or WO-Man Maker Circuits

This week we have a calorie scorchin’ total body circuit. There are some new moves thrown into this circuit which will challenge your clients mentally and physically.

This is more of an endurance based circuit as the interval format is 60 seconds of exercise followed by 30 or 15 seconds of rest. Progress your clients or campers through this circuit each week by adding rounds or decreasing the rest periods. In the later weeks you can also add a fabulous finisher for the needed cherry on top of the workout!!

Have a great week Aliens and see you next week!!!


Downloads:

Partner Up and Play!!

This week we are going to partner up and have a lot of fun with some play-based training

We have several different partner exercises that you can pick and choose from to make a both fun and challenging session for your clients. You can also include these into your warm ups or sprinkled into any of your PT sessions. Either way your clients are going to have smiles on their faces while getting an excellent workout. A lot of these movements will also challenge balance, proprioception, mobility, endurance and strength.

Pick 5 or 6 of the exercises and mix them into a circuit with about 1-2 minutes of each exercises, with both partners working. After you finish one round have everyone change partners for a new experience of camaraderie as well as a new training effect.

Put these exercises into your next boot camp class of PT session and let us know how it goes!

Have a great week and if you are looking for even more awesome content then join us as a member of Alien Training. Play On!!


Downloads:

Partner Play-based Training

This week we have a great module that will guarantee to put smiles on your clients’ faces while give them an awesome workout. We are partnering up this week as well to help build great camaraderie and rapport with you and your clients and amongst your clients. These exercises can be used as warm ups, finishers or entire sessions. The best thing is your clients will absolutely love it and be physically spent but energize at the same time. Putting play into your sessions is a great way to de-stress your clients and help push them through mental barriers and plateaus. Play based training is equally effective with children as well as adults.

Pick 5-10 of the exercises and make them into a circuit with a time frame of 1-2 minutes, with each partner taking turns. After you run through the first round of exercises have everyone find new partners for a whole new experience and training effect.

Go have some fun with your clients and let us know how it goes! “Play is the Way!!”

Part 1:

Part 2:


Downloads:

Tabata Burpee Bomb Finisher!!

This week we have a booty kicker of a “Finisher” with our TabataBurpee Bombs!

We have 4 burpee exercises that have beginner to advance variations so you can cater to your clientele no matter their fitness level. The TabataBurpee Bomb is a great way to finish any workout. Your clients’ hearts will be pumping hard and their muscles screaming for more. It is time to take your clients to “Burpee Park” and have some fun. Finish both your PT sessions and your Boot Camps with this Bombshell of a circuit.

Your clients’ love and hate relationship with you will continue to flourish after you put them through this “Bad Boy.” You can periodize this throughout the month by starting the time frame of 10 seconds on and 20 seconds of rest, progress to 15/15 and finish the month with 20/10, all for 8 total rounds! The best part is there is no equipment necessary!!

Throw this into your next session and leave your comments and feedback below or on Facebook!

Have a great week and if you are looking for even more awesome content coming to you weekly then join us as a member of Alien Training. Flow On!!


Downloads:

“Kettlebell and Dumbbell Flow” Density Training Part 2

This week we have our second part of our KB Density Flows. The “Flows” this week are even more dynamic combining standing kettlebell exercises with ground-based exercises. For your beginner clients your goal is to chop down the “Flows” into different sections so that your clients can master each of the challenging movement patterns before combining them together. The “Flows” this week are really going to blow your clients away and will continue to challenge them in a Total Body, Sweat Dripping workout session. Remember these can be plugged in as finishers or as an entire workout, especially if you have PT sessions that last only 30 minutes. Power, strength, endurance and mobility are being challenged the entire time, which will get your clients better results and you more referrals.

Continue to set yourself apart from all of the other trainers and coaches in your area and deliver your clients some amazing results and fun with these KB Density Flows!! Flow On Alien Training members!


Downloads:

Dumbbell Density Flows

This week we have two great “Dumbbell Flows” that are going to challenge your clients each and every round performed. These Flows link together several different exercises into a smooth and fluid series of movements. A Kettlebell can easily be substituted into either one of these Flows.

The training format that you are going to use is Density training. You have a timed work period, i.e. 5 minutes, to get as many rounds in of the Flow as your clients can. You can use this as in your 30 minute PT session, as a finisher, or combine several of them together for a power packed density Boot Camp session.

Your clients will both love you and hate you for these challenging “Flows.” They are both fun and challenging at the same time!
Plug and play and let us know how it goes!

Have a great week and if you are looking for even more awesome content coming to you weekly then join us as a member of Alien Training. Flow On!!


Downloads:

“Kettlebell and Dumbbell Flow” Density Training

This week we have something a bit different. Our tool of the week is the “Kettlebell and/or Dumbbell”. With these two dynamic tools we have put together several “Flows.” These “Flows” combined several different exercises into a smooth and fluid series of movements that will challenge your clients. The “Flows” are dynamic and your PT clients and Boot Campers are definitely going to feel muscles that they didn’t know existed. The format that we are going to use is a Density Format. The goal is to try and get as many rounds of the Flow as possible within a given time frame. I like to use 5-10 minutes per Flow and make sure that my clients are challenging themselves throughout the timed density round. These can be plugged in as finishers or as an entire workout, especially if you have PT sessions that last only 30 minutes. Power, strength, endurance and mobility are being challenged the entire time, which will get your clients better results and you more referrals.

The “Kettlebell and Dumbell” Flows will set you apart from the other trainers in your area and should spark some creativity in creating your own Flows for your clientele. Throw these into your sessions this week and let us know how it goes.

Have a great week Alien Training members and see you soon.

Part 1:

Part 2:


Downloads:

Arm and Chest Blaster

This week we have an excellent mini-circuit that will effectively work your client’s upper body, primarily the chest, with 3 simple moves. The only requirement is a spherical object like a med ball or basketball. If for any reason you don’t have access to a ball you can use an elevated surface like a box or a stair.

There are both beginner and more advanced versions so you can customize this to your clientele. This Blaster can be used as a pushing section of a workout or to challenge your clients as a finisher. Your client’s will dramatically increase their upper body and core strength with these 3 simple moves. Aim for 2-3 rounds of 4-8 reps of each of the moves and prepare your clients for some sore arms and chest muscles.

Plug and play and let us know how it goes!

Have a great week and if you are looking for even more awesome content coming to you weekly then join us as a member of Alien Training. Rock on!


Downloads:

The Valslide Medball Total Body Circuit

This week we have another great 6 exercise total body blasting circuit. This circuit uses two awesome tools, a valslide (or anything that slides) and a medball. Both of these tools add variety and new levels of difficulty for a wide range of the exercises. Dynamax balls or jam balls are great options of the medballs. Frisbees, towels, paper plates and furniture movers are all great alternatives to the Valslide. The interval format is going to change throughout the month. Pick a day of the week to do this workout and change the interval time each week. Perform 3-5 rounds in the first 3 weeks using the format of 30/30 for week 1, 40/20 for week 2, and 50/10 for week 3. On week 4 use a tabatas format of 20/10 for 8 rounds. Changing the interval time each week allows you to vary the workout while simultaneously keeping some consistency with the movements.

Your boot campers and PT clients are going to definitely feel like their entire body has become a fat burning, muscle-building furnace after this workout. Implement this format into the month of November please let us know how it goes down. Have a great week Alien Training members and see you soon.


Downloads:

The Whole Enchilada Warm Up

Everyone knows the importance of a great workout but sometimes we are pressed for time and are not sure what to do. If you have only 30 minutes to train a group or a personal training client then you will love this week’s video. We have an awesome all in one warm up that we like to call the “Whole Enchilada” of warm ups. This warm up addresses the whole body into a dynamic and flowing series of movement. It will simultaneously work on mobility and dynamic flexibility in the critical areas where most of your clients have restrictions, i.e. the ankles, hips, t-spine and shoulders. You can have your boot campers or clients run through this warm up anywhere from 3-5 minutes. For some of your clients this warm up could also double as a mini-workout. Have a go yourself and then implement it right away and leave us your feedback!

Have a great week and if you are looking for even more awesome content coming to you weekly then join us as a member of Alien Training Rock on!


Downloads:

Maniacal Metabolic Minute Circuit

This week we have big bang for your buck 18-exercise circuit. This is a bodyweight-based circuit which is going to blast fat and sculpt your clients muscles. The interval format is 60 seconds of exercise with 60 seconds active rest and recovery. Each station is split between 3 different exercises with 6 total stations. So that means that for each exercise within the station there is 20 seconds of work. The 60 seconds of rest can be an active rest period where you are taking your clients through some mobility movements to help them recover quicker between stations.

The beauty of this circuit is that it can be done anywhere. If you run boot camps or group classes this is an excellent addition to your arsenal and can also be easily added to any personal training sessions. The goal is to progress your clients through 2-4 rounds of this circuit. Plug this circuit into your next boot camp or PT session and leave us some feedback about how much your clients were rocking! Have a great week Alien Training members and see you soon.

Part 1:

Part 2:


Downloads:

Bodyweight Boot Camp Tabatas

ALIEN Bodyweight Tabatas into your next boot camp or personal training session. Tabatas are an excellent way to bring the pain, increase the release of growth hormone, speed up your metabolism and make your boot camps stand out in a sea of “me too” businesses. This tabata circuit is 100% bodyweight so it can be performed anywhere without restriction. Great programming brought to you by ALIEN Training.


Downloads:

Myofascial Release Secrets

Myofascial Release Secrets will give you awesome techniques you can teach your clients to give them immediate relief from muscular tension and pain. Your clients will recover faster, move better and get better results by implementing these simple but effective techniques.

Killer Tabatas

This Killer Tabata circuit is a great way to finish any workout or use as a stand-alone workout if you are short of time. You have 4 explosive exercises that will get your clients’ heart rates elevated and is the perfect “cherry” on top of any group or PT session!

Metabolically Disturbed 4

Our last Metabolically Disturbed Circuit is a Bodyweight only version that you can use with your clients anywhere. This is another Total Body Blaster that will challenge your clientele all the way to the end of the session! Be prepared if your clients’ beg you for mercy and thank you at the same time!


Downloads:

Metabolically Disturbed 3

Metabolically Disturbed Circuit 3 is jam packed full of explosive combination exercises using Medicine Balls. It is a 30/30 6 exercise circuit that will enhance your clients’ power, speed and strength. This is another “Fat Burner” of a workout as well!


Downloads:

Metabolically Disturbed 2

Another Disturbingly Metabolic Circuit with a 30/30 interval format. This circuit utilizes the Valslide for an extremely powerful total body circuit. If you don’t have a Valslide then you can use towels, furniture movers, paper plates or Frisbees (if you are outside). Fat will definitely be screaming after this circuit!


Downloads:

Metabolically Disturbed 1

We have pulled the Metabolically Disturbed Circuits from the Underground 3.0 archives and are happy to present it to you. This first circuit is a 40/20 interval circuit utilizing 6 big bang for you buck, combination exercises. Aim for 4 total rounds with 1 minute rest between each round to get your clients “rocking!”


Downloads:

Members Only

Advanced Instability Training

Welcome back to Alien Training! This week’s video demonstrates an advanced instability circuit that will target the entire body and place a high demand on neuromuscular efficiency. This circuit is great for de-load weeks or for your clients who prefer calisthenics. Use this circuit to develop stability, strength, and explosiveness all in one workout! Use different variations and make your own to mix it up and keep the body guessing. This is a great circuit on its own but you can also use any of these exercises in your other programs as warm ups and burn outs.

The possibilities are endless!


Downloads:

Train your core like never before

Welcome back to alien training!

This week I have a circuit designed to target every angle of your core without doing a single traditional core exercise. These exercises engage the functional stability of the core in ways that aren’t achieved by doing crunches, sit ups, leg lifts, etc. Train your core the way it is meant to function, and keep it multi-planar!


Downloads:

The most crucial part of any program

Welcome back to alien training!

This week we’re highlighting the importance of the dynamic warm up for resistance training. It is perhaps the most important part of your clients’ workout. The active warm up will help to prepare the body for the rest of the workout by increasing local blood flow and neuromuscular efficiency. Without the warm up, your clients risk injury or creating improper movement patterns. Always be sure to include an active warm up before resistance training, and avoid static stretches (holding a static stretch inhibits the muscle spindles within the muscle, creating a neuromuscular imbalance that will negatively effect muscle contraction during exercise. Save these stretches for after completing the workout).


Downloads:

Progressive Training with Sandbags

Welcome back to alien training!

This week I have a selection of unique exercises to demonstrate using sandbags. Sandbags are a great tool for you to use for your boot camps because they provide a quick and effective way to program an entire bootcamp using just one piece of equipment. Use your favorites of these exercises for your programming and break away from the conventional free weight training every once and a while ;)

Happy training!


Downloads:

Shred with your board!

Welcome back to alien training!

This week I want to show you two underutilized pieces of equipment, and how you can implement progressive exercises into your programming using these unique training tools. In the video you will see demonstrations of exercises that range from beginner level to advanced. Pick appropriate exercises for your clients’ abilities and always stress proper form. Use some of these fun and challenging exercises to break away from your routine, and give your clients a new challenge to conquer.

Happy training!


Downloads:

Advanced Bosu Training

Welcome back to alien training!

This week I am demonstrating some unique and challenging exercises that incorporate the bosu ball. The bosu is an excellent proprioceptively challenging tool that you should use for every single one of your clients! Progress your clients to performing bosu exercises by building up their lumbo pelvic hip complex (LPHC) stability and strength. Performing assisted single leg exercise, progressing to unassisted single leg exercises, then progressing to assisted bosu exercises will help your clients develop their stability to the point where they can do advanced bosu exercises under your strict supervision. Always use proper progressions and exercise selection for your clients. Plug these in to develop your clients’ stability, and at the same time they will be scorching away calories as their body fights hard to stabilize every movement.

Try these out yourself and you will see that they are no joke! Don’t forget your towel, you’re going to need it ;)


Downloads:

Progressional Plyometrics

Welcome back to alien training.

This week demonstrates some progressive programming that will implement plyometrics into your circuits. Plyometrics are a vital component of almost any training program (minus clients with back/severe leg joint issues). Using proper progressions of plyometrics will allow for increased neuromuscular efficiency, increased metabolic rate, and kinetic chain sequential firing throughout the body. Plug these in this week!


Downloads:

Multi-joint Scapular Training

Welcome back to alien training.

This week features a selection of compound exercises that all implement a scapular stability or strength movement. Use these exercises to make scapular training not only more interesting, but also more effective and challenging. The transfer of force from lower body to upper body will challenge the core from a functional standpoint, and the multi-joint movements will place a higher metabolic demand on the body. Plug these in as one continuous circuit or pick your favorite ones to make your own.

Happy training!


Downloads:

A Motivational Tool

Hey everyone, welcome back!

This week I want to reveal to you a programming style that will increase your clients’ motivation for their workouts. These programs are fun to do, and they give your clients concrete objectives to keep their minds occupied so they can push past their mental limits.

Try this program out and watch your clients soar!


Downloads:

Cable Supersets

Hey everyone, welcome back!

This week I want to show you a few of my favorite cable exercises that make great superset exercises or finishers for your circuits. Each one of these exercises involves multi-joint progressions that will challenge the central nervous system’s ability to coordinate movement patterns throughout the entire body. These are great for auxiliary exercises if you are following a strict push-pull-core-cardio program. You can also plug these in at the beginning of your circuits to optimize neuromuscular efficiency for the rest of the workout.

Mix up your programming and have some fun with these!


Downloads:

Hypertrophy Training in 30-60 Minutes

Hey everyone, welcome back!

This week I have a few programs that are tailored for those of your clients that want to build a considerable amount of muscle. The key to increasing skeletal muscle size is to create a large amount of tension during each exercise, and use a large volume of sets for each muscle group. Now most of your clients don’t have time to stay in the gym for 2 hours every day, but you can still help them gain that muscle mass by using high intensity training. The higher intensity will also cause their endocrine system to release more growth hormone and testosterone and their body will be primed for maximum hypertrophy! Just be sure you are including the proper high protein diet for your clients as well, that is quite possibly more important than the training itself.

Happy training!


Downloads:

Look Like a Fighter

Hey everyone, welcome back!

This week I have a selection of innovative exercises that will not only increase functional mobility, but will also push your clients to get into the best shape of their lives! Use any of these exercises every week in your programs (mix it up), and watch your clientsget into fighting shape. These exercises are all very unique and really fun to do!

Happy training!


Downloads:

Multi-Planar Madness

Hey everyone, welcome back!

This week I have a specially designed program that will hit areas that don’t get activated very often. This program is designed for your more intermediate or advanced clients, but modifications can be made for your beginner clients as well (perform exercises unloaded and/or no impact). This program includes movements in every plane of motion, as well as some incredible neuromuscular-boosting plyometrics. The program consists of 3 phases. Perform the exercises in the first phase all in a row then move to the second phase. Perform the exercises in the second phase all in a row, but then repeat that circuit for a total of 2-3 rounds. Rest no more than a minute between rounds. Use this same template for the third phase as well. Stay focused, and stay intense.

Happy training!


Downloads:

FUNdamental Athletic Training

Hey everyone, welcome back!

This week I’m showing you a selection of exercises that can help anyone increase athletic performance. These exercises are all unique in their own way and will introduce a new challenge for your clients to conquer. Help them rise to the challenge and have some fun on their way to better health and fitness.

Happy training!


Downloads:

Tabata Time

Hey everyone, welcome back!

This week I have a selection of heart pounding tabatas for you to plug in to your programs. Your clients can no longer say that they don’t have time to train! Use one of these Tabatas to get an incredible workout in 10 minutes or less!

Happy Training!


Downloads:

Back to Basics

Hey everyone, welcome back!

This week we’re going back to basics. Even your strongest and most capable clients need maintenance every once and a while. A good rule to follow is train hard for 3-4 weeks then take a week to focus on proper mechanics and joint maintenance. Here are a few maintenance exercises for the anterior chain. These exercises are also great beginner exercises for those of your clients that are very deconditioned.

Happy training!


Downloads:

Core Crushers Volume 2

Hey everyone, welcome back!

This week we’re back with more killer core programming. Use these exercises to plug into a program that contains at least one of each of these movements: hip flexion, torso flexion, isometric contractions, lateral flexion, rotation, and hip/lumbar extension. This video has examples of each, so pick your favorite and have some fun!

Happy training!


Downloads:

Unique Mountain Climber Variations

Hey everyone, welcome back!

This week I want to show you some variations of one of the best core exercises that you can do. The mountain climber is a great way to work the core and burn a lot of calories at the same time. The high intensity nature of the exercise creates a higher metabolic response, while the hip flexion and pelvic stabilization fire up the musculature of the core like no other exercise will.

Plug these in to your next workout and help your clients get their “bathing suit abs” by summer!


Downloads:

Circuit-Complex Training

Hey everyone, welcome back!

This week I have four specifically programmed complexes, each of which will challenge the entire body in only 3 moves. These are great to keep your clients motivated and working hard. Use one of these for a quick workout, or pick and plug two or more of them in and make an entire session dedicated to circuit-complex training.

Have fun with these!


Downloads:

Scapular Integrity Programming

Hey everyone, welcome back!

This week I have a selection of exercises that are all designed to increase scapular strength and integrity. The shoulder is the most dynamic joint in the human body. Almost every prime mover muscle in the upper body attaches in the shoulder, allowing for the most range of motion of any joint in the body. Therefore, it is imperative to train the shoulder using a balanced and integrated approach. Too much of any specific movement or plane of motion will cause imbalance. Use this program as it is now with the exercises in order, or pick some individual exercises that would be appropriate for your clients. Always use smart exercise selection and appropriate loads. Watch the shoulder and always strive to keep joint integrity with the humeral head stabilized within the joint.

Happy training!


Downloads:

Strength Training for Runners

Hey everyone, welcome back!

This week I have a special program for your clients that love to run competitively or for fun. Take them through this workout as you focus on helping them maintain proper kinetic chain alignments and movement efficiency. Keep them motivated to perform at their best, and have some fun with them.

Happy training!


Downloads:

Stability Ball Programming

Hey everyone, welcome back!

This week I have a program that implements the stability ball to optimize neuromuscular efficiency. The stability ball is perhaps one of, if not the greatest, piece of equipment you could own. Plug this circuit in for your beginner and intermediate level clients, and guide them through each exercise to focus on stability and proper kinetic chain alignment.

Happy training!


Downloads:

Beginner/Intermediate Balance Training

Hey everyone, welcome back!

This week I have a few balance training techniques that are great for deconditioned clients, elderly clients, post injury, or clients of any level. These exercises can all be modified to increase or decrease difficulty. Balance training is often overlooked in today’s industry, but it is a key component to any training program. These exercises can help to decrease risk of injury, increase neuromuscular efficiency, increase mobility, correct kinetic chain imbalances, and much more. Use this circuit in its entirety in this sequence, or pick and plug any of these individual exercises into your programming. Always focus on quality of movement, and strive for proper and safe progressions.

Happy training!


Downloads:

Isometric Burnout Training

Hey everyone, welcome back!

This week we’re taking a look at some killer programming that will evoke everything your clients can give. These isometric burnout programs consist of two-three phases. The two phase programs consist of two compound exercises. The first phase will challenge one portion of the body in an isometric fashion while challenging the rest of the body with concentric/eccentric contractions. The second phase will flip those roles and challenge the body in the same way with each portion of the body performing the other type of contractions. The three phase programs are the same as the two phase programs, but with an extra “burnout” phase designed to place a high demand on your clients’ work capacity. Save these for your more conditioned clients. Check out our video for 4 of each program, and use the template to make your own.

Happy training!


Downloads:

Knockout Fitness

Hey everyone, welcome back!

This week we’re demonstrating how to implement some basic kickboxing techniques into your programming. These exercises are incredibly metabolic. Use them in your boot camps or as finishers in your circuits. They can also be very dynamic, and they will demand a high level of stability and inter-muscular coordination. In the video, different modifications are also demonstrated for various levels of difficulty. Mix and match your favorite exercises and add your own twists! Plug these in and have some fun.

Happy training!


Downloads:

Floor based functional exercises (great for bootcamps)

Hey everyone, welcome back!

This week’s video features some masterful functional exercises, all of which are floor based. These exercises are great for bootcamps, and only a few of them require equipment. These exercises are great for strengthening joint stability and increasing overall inter-muscular coordination throughout the entire body! Use these wisely ;) I would recommend programming them as stations in a boot camp or circuit to be performed for 1 minute in duration (30 seconds each side for unilateral). Try creating some competitive motivation by seeing which of your bootcampers can perform the most repetitions.

Happy training!


Downloads:

Sports Specific Programming Drills

Hey everyone, welcome back!

This week we’re talking about athletic training and how to include it into your everyday-client’s programs. Check out the video where we’ll explain some of the keys to functional sports specific training. We’ll also show you a few select drills that you can include in any of your client’s programming. Pay close attention to their form and keep a high energy level to help them stay motivated.

Have fun!


Downloads:

The Ultimate Medicine Ball Workout

Hey everyone, welcome back!

This week we’re going to pump up the tempo and really get after it with a highly dynamic medicine ball workout. This is a total body workout, and we’re going to come out swinging with a high intensity super set that will get your clients’ heart rates going and their attitudes right. Strive to perform the entire circuit with little to no rest. Once you get through it, rest for 30-60 seconds then it’s time for round 2. Help your clients stay motivated with a high energy attitude, and keep pushing them to be more than they’ll settle for. I hope you and your clients are ready, because here comes the bell. It’s on…


Downloads:

Take The Stairs

Hey everyone, welcome back!

This week I wanted to use one of the most basic pieces of equipment, but put a new spin on it. In almost every good sports movie, you will see clips of athletes running up stairs… and there’s a good reason why. Stairs have always been one of the best training equipment assets in existence. Check out these unique stair climbing exercises that will put a new spin on your clients’ training programs.

Happy training!


Downloads:

Plate Flow Circuit

Hey everyone, welcome back!

This week I have a flow style circuit that is great to plug in for boot camps or high intensity workouts. This circuit is programmed specifically to work the entire body in every plane of motion with dynamic movements. Time each of these exercises to be performed for 1 minute (or 30 seconds each side for one sided exercises) and encourage your clients not to stop during the exercise. They can rest as needed, but you want to motivate your clients to flow through this circuit with a high intensity. Pay attention to their form and modify the weight/exercises as needed.

Have fun and happy training!


Downloads:

My Favorite Advanced Plyometric Exercises

Hey everyone, welcome back!

This week I want to show all of you some of my favorite plyometric exercises. Plyometrics are a key part of any training program. Implementing plyometrics in your programming will create the high demands on the central nervous system that are required for increased neuromuscular efficiency. Increased neuromuscular efficiency is the key to making progressions no matter what your clients’ goals are. Be sure to modify the exercises as needed based on your clients’ individual goals and abilities. When performing plyometrics, always be sure proper kinetic chain alignment and joint stability are obtained. Also you want to be sure your clients land as soft as possible to decrease the stress on the joints. Be smart with your exercise selection and have fun!

Happy training!

(p.s. towards the end of this video my microphone broke and I was not able to re-film the segment with audio. We will have this fixed by next week, thank you for your patience)


Downloads:

Kettlebell Exercises You’ve Never Seen

Hey everyone, welcome back!

This week I wanted to show you a few non-traditional kettlebell exercises. I’m sure most of you are familiar with the kettlebell for specific strength training exercises such as deadlifts, get-ups, swings, presses, etc. This video demonstrates a few exercises that will shake it up a little bit, and they’ll leave your clients shaking too ;) plug these in to your circuits and make it happen.

Happy training!


Downloads:

My Personal Workout

Hey everyone, welcome back!

This week I have something special for you guys. This is my own personal workout. It’s a total body workout, but there is a heavier concentration on the upper body. The circuit contains a gauntlet phase that includes 3 exercise that are to be performed in continual supersets 2-3 times. Encourage your clients not to stop until the very end of the first circuit and then have them do it once more! Try it out yourself and then guide your clients through it. Modify the exercises or programming to fit your needs, and have some fun!

Happy training!


Downloads:

Assessment Workout

Hey everyone, welcome back!

Today we’re headed back to basics. When you have a prospective client come to you to begin training, how would you assess their current level of physical fitness? Before you start them on a goal-oriented program, you must first find out what their goals are, and what type of programming you will need to include in their training so that they can reach their goals through proper progressions. In order to begin any program though, you must first see how their body works.

This week’s video will demonstrate basic exercises with emphasis on the key coaching points to prevent and modify dysfunctional movement. Use this workout to assess your beginner clients, or modify it and make it a beginner level workout for anybody. This week we’re really focusing on the details, so turn those speakers up and listen in.

Have a great week everyone!


Downloads:

True Tabata

Hey everyone, welcome back!

Today we’re taking a look at a new programming style that is rapidly increasing in popularity: the Tabata. A true Tabata can be an extremely productive way to get a great metabolic workout in a very short amount of time. A Tabata consists of a 20 second work period and a 10 second rest period. During the work period, you want to encourage your clients to go through the exercise with the highest intensity possible. Don’t let them taper off at the end. Then, during the 10 second rest period let them catch their breath but don’t let them bend over or sit down. Make sure they’re ready to go when the rest period is finished and the next work period begins. Continue through this cycle with all 8 exercises to complete a 4 minute Tabata that will leave your clients in EPOC (excess post-exercise oxygen consumption). Your clients will be burning calories at a higher rate long after they leave the gym. Always use smart exercise selection and keep your tabata exercises compound and multi-planar.

Happy training!


Downloads:

Flight School

Hey everyone, welcome back!

Today I want to talk about some programming and exercises that are designed to increase vertical jumping ability. Always remember to progress your clients through the stages of performance, starting with stability and functional movement patterns then moving on to hypertrophy and strength. Once your client has progressed through the strength phase, you can add some power exercises and programming to their routines to increase their explosive abilities.

This weeks blog post is all about increasing explosiveness, specifically in vertical jumping ability. We’re using a superset program that requires the first exercise to consist of a high number of repetitions and to be performed at a very high intensity. This first exercise will optimize the neuromuscular coordination in the body. The second exercise consists of high intensity, high load, power exercises that will place the highest demand on fast twitch fibers in the body. As always, use proper judgement for exercise and load selection, and stress form before load. Have fun and be safe.

Happy training!


Downloads:

Ankle post-rehab/warm up

Hey everyone, welcome back!

Today I want to show you a few exercises in a program designed to improve ankle stability and function. A sprained ankle can be a tricky injury to deal with and unfortunately it’s very common. With each ankle injury, range of motion and stability can be lost. But we’re going to show you how to get it back!
Plug these exercises in for your clients who have suffered ankle injuries in the past and watch their stability improve. Make sure you’re focusing on stability as the most important aspect of each progression. As always, be safe and use proper exercise selection for your clients’ capabilities.

Happy training!


Downloads:

Tornado Ball Training

Hey everyone, welcome back!

Today I want to introduce you guys to a really unique piece of equipment, the tornado ball. This thing is a beast, and it takes a beast to use it. These exercises will challenge the entire body, specifically the core. Add these exercises to increase neuromuscular coordination throughout the body, and plug them in at the end of your circuits for great metabolic finishers. Be careful with who you give these to, and always instruct your clients on how to perform the exercise safely. I would strongly recommend trying these yourself first.

Have fun guys and happy training!


Downloads:

Insane Balance Training

Hey everyone, welcome back!

Today I have a few tough balance exercises for you to implement into your training sessions. Some of these are more advanced than others so use your discretion when it comes to proper exercise selection for your clients. Give these a try yourself and let us know what you think.

Happy training!


Downloads:

Auto-Reciprocal Inhibition

Hey everyone, welcome back!

Today I want to talk to you about the golden nugget of resistance training. Understanding and using this physiological trait will help to maximize every workout you and your clients ever do. Most of you know that combining push and pull exercises are always a good idea, but now I’m going to explain exactly why. Not only is it a good thing in that it helps to maintain balance in the kinetic chain, but performing exercises in an agonist/antagonist program implements auto-reciprocal inhibition. Basically, because you are working one muscle, you are stretching and resetting the length-tension relationships in the antagonist muscle(s).

This is important since you will be coming back to that agonist movement again and it will already be stretched and ready for an optimal contraction. This means you don’t have to do extra stretching between sets, but instead save the time and intensity and get after it!

Have fun and be safe!


Downloads:

Dynamite Training

Hey everyone, welcome back!

Today I want to show you all an incredible programming tool that will maximize your clients’ strength workouts. It’s called dynamite training. It’s all based on super sets, with the first set being more proprioceptively challenging and the second set being more intense. The first exercise will activate the slowtwitch fibers in the targeted muscle group and improve nuero-muscular efficiency. Then the second exercise will build on that and blast the muscles with an intense, fast-twitch response that will place the highest of demands on the targeted muscle group. These super sets will ensure an incredible strength adaptation that your clients can improve on every time.

Have fun and be safe!


Downloads:

TRX Full Body Workout

Hey everyone, welcome back!

Today I want to show you all an awesome total body workout using just the TRX. You can take a TRX almost anywhere you go and make a total body workout easy and convenient. Find a sturdy tree in a park and train your clients in the sunshine. TRX boot camp classes are becoming more and more popular as well. The TRX suspension trainer offers a unique proprioceptive level of resistance using just bodyweight that can be easily modified for each individual. It also can be transitioned fairly quickly from one exercise to the next, making it a great piece of equipment for high intensity circuit training.

Check out this weeks blog post for a full total body workout. Plug the circuit in for one round then try to increase each exercise’s duration and/or intensity for a second round. Have fun with this one, and get after it!

Happy training!


Downloads:

Best Movement Prep Exercises

Hey everyone, welcome back!

Today we’re talking about movement prep: perhaps the most crucial part of every workout. A full dynamic warmup that includes movement prep exercises is crucial to increasing the body’s neuromuscular responses. It also increases extensibility of the muscles, allowing for proper length-tension relationships and optimal performance for each muscle.

These exercises will also challenge the body with multiplanar movements that will increase the heart rate and get your client revved up and ready to go for the rest of the workout! Pick and plug these in based on your clients’ individual needs.

Happy training!


Downloads:

Double Tap Training 2.0

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.

This week we’re bringing back an underground fitness favorite: double tap training! This new module involves supersets of a unilateral exercise followed by a more intense set of a bilateral exercise. It is important to remember to switch the order in which the unilateral exercises are performed as each set is repeated. Pick a unilateral exercise to perform for 10-15 repetitions on both sides, then blast your clients with an intense bilateral exercise that works the same muscles. Make the weights heavier, increase the intensity and duration of the exercise, or add a proprioceptive environment. Make the second exercise a challenge! This is an all time favorite for a reason!

Have fun and happy training!


Downloads:

Metabolic Meltdown

Hey everyone, welcome back!

This is Chris Robinson, I hope you all had a great week.
This week I want to show you guys a few unique exercises that you can use to blast your clients like nothing they’ve experienced. These metabolic exercises can be used as finishers in a circuit or in between. Heck give this entire circuit as is to your toughest clients and see what they’re made of! Remember that your clients will feed off your energy, so be exciting!

Happy training!


Downloads:

Anti-Crunch Core Training

Hey everyone,

Welcome back! This is Chris Robinson, I hope you all had a great week.

This week we’re taking an in depth look at core training. If I were to ask you what the best way to train your abs was, some of you may come up with some sort of torso flexion or hip flexion exercise. Well there’s no doubt that crunches and leg lifts can leave your clients feeling like they’re getting punched in the stomach, but I want to show you core training on a whole other level.

Your core is designed to stabilize your entire body at the waist, so imagine what would happen if you tried to pick up something even moderately heavy and you had no abs. You would literally break in half. Your abs act almost like a dam, stabilizing and eccentrically decelerating the forces you constantly produce with your hips and back. It works the same way with your obliques while loading something on just one side of your body. So from a functional stand point, training your core in this way is not only more efficient, but more applicable to life.

Check out the video for some great ideas and let us know what you guys think.

Have fun and happy training!


Downloads:

Kinetic Chain Sequential Firing

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I’m showing you guys some different exercises that focus on sequential firing through your entire kinetic chain. These movements focus on force production that sequences through the entire kinetic chain, starting with one muscle group then sequencing to the next. These are great exercises for athletes, and they help to develop power. Moreover, these exercises are great for any client as they will increase neuromuscular efficiency and really challenge the central nervous system. These exercises will also be great metabolic exercises. They place a high energy demand on your entire body while they work multiple muscle groups at maximal capacity.

Have fun with these and let us know what you think!

Happy training!


Downloads:

Grapple Training

Hey everyone,

Welcome back to Alien Training!
This is Chris Robinson, I hope y’all had a great week! This week we’re taking a look at some different exercises used for grappling training. Check out the teaser video in the blog and then watch these for more ideas on how to implement this type of training into your workouts. Let us know what y’all think.

Happy training!


Downloads:

Functional performance programming (upper body) stage 4

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. This week is stage 4, the power phase. After progressing through the strength phase for 2-4 weeks, some of your more advanced clients will be able to move on to power training. Not everyone should do power training; it is mainly reserved for athletes and individuals who have a specific goal that involves increased maximum performance. As always, do not compromise proper kinetic chain alignment and always be sure you are spotting your clients. Keep them energized and fired up, this power training will place a high demand on the ATP/CP energy cycle. Get after it and have fun.

Happy training everyone!


Downloads:

Functional performance programming (upper body) stage 3

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. This week is stage 3, the strength phase. After 4-6 weeks of stage 1 and 2 development, you should be seeing increased neuromuscular efficiency and joint stability (specifically at the shoulders) in your clients’ workouts. Once they have completed enough time at the foundational stages, they are ready for the strength phase. The strength phase uses heavier loads for exercises with lower rep counts and more exercise volume. Be sure that proper form is not compromised, remember that efficiency is more important than seeing how much weight you can put on that bar.

Be safe, be excited, be challenging!

Happy training everyone!


Downloads:

Functional performance programming (upper body) stage 1 and 2

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with training for the upper body. Just like the rest of the program, it is vital to begin with a dynamic warm up. With the upper body program, we will focus more on movement preparations to ensure that the body’s central nervous system is firing on all levels by the time we move our clients into the strength phase of the workout.

Your clients will get incredible adaptations from these workouts if they follow the program. Remember to mix up your repetition counts every week to ensure constant adaptations. Start your clients with the basics and progress from there!

Happy training!


Downloads:

Functional performance programming: stage 4

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with the power phase of the program. After 3-4 week of stage 1 then 3-4 week of stage 2, and 3-4 weeks of stage 3, most of your clients should be ready for the final stage. Keep in mind that some clients may need more time in each phase, and some of your clients may not even need or want to progress to stage 4.

This phase is usually just for athletes or anyone looking to increase their maximal strength. The power phase is all about rate of force production. We’re looking to train the body to use as much strength as possible in the shortest amount of time. It is vital that every client progresses through the first 3 stages before moving on to this stage, as neuromuscular efficiency plays a most crucial role in maintaining proper kinetic chain alignment.

These exercises for stage 4 require heavy loads with lower repetitions. As always, never sacrifice form for weight; kinetic chain alignment is still key.

Get after it y’all!

Happy training!


Downloads:

Functional performance programming: 3

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re continuing our functional performance programming series with the strength phase of the program. After 3-4 week of stage 1 and 2, most of your clients should be ready for stage 3 of the program. If your clients are still struggling with maintaining proper form during the stability exercises, then continue stage 1 and 2 of the program until you see clear functional stability with proper kinetic chain alignment. Once your client gets to stage 3, we’re working for maximal strength gains.

The volume of sets increases as well as the load of each repetition. Most of your exercises will be performed in sets of 5-8 repetitions with weights and each week you can either increase the weight or increase the reps. Mix it up each week to continue challenging your clients and ensuring different adaptations. Focus on proper movements over heavier weights, do NOT sacrifice form for weight.

Motivate your clients and keep them going! Next week we’ll dive in to stage 4, until then:

Happy training!


Downloads:

Functional Performance Programming: Stage 1 and 2

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to talk about some programming you guys can implement into your personal training business. These programs are simple enough to understand, yet dynamic enough to progress the body through various levels of training. These programs can be tailored to any client and are guaranteed to improve your clients’ functionality and performance over time. I will talk about the different stages in the video and your template for the program is in the pdf below.

We hope you get a chance to use this with your clients and get the same response from them that we did: Wow!


Downloads:

Training for the Push Up (for deconditioned clients)

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re looking at some training techniques that you can use for your very beginner and deconditioned clients. A lot of the population today can either not perform a proper push up, or have been conditioned to do them the wrong way and thus have created dysfunctional movement patterns in their kinetic chain. Use these steps to progress your clients to be able to perform push ups with proper form on a consistent basis. Remember that core strength also plays a vital role in performing any prone exercise.
You can make great superset circuits by adding a prone plank in between any of these exercises.

Let us know what you guys think, and keep the feedback coming! Let us know what you want to see and we’ll make it happen.

Happy training!


Downloads:

Burpee Tabatas and The EMOTM Circuit

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to talk about Tabata training. Tabatas are an incredible way to train your clients, its easy to program, it’s fun to train, and it’s challenging for your clients. Tabatas are a great way to keep your clients’ heart rates elevated without absolutely destroying them by keeping them above anaerobic threshold for too long.

Tabatas usually consist of 1 or 2 maybe even 3 exercises that are performed in repetition for a prescribed amount of time, then there is a rest period at the end which is usually no longer than 30 seconds: enough time to let the heart rate recover without dropping all the way down. Your more advanced clients will have much quicker recovery heart rates so you can use less rest time for their tabatas.

In this video I will show you 3 compound movement tabatas and 3 EMOTM circuits. An EMOTM circuit is also a type of tabata but instead of having a set amount of time for the exercises, there is a prescribed number of repetitions that must be complete. The extra time after the exercises is the rest period, so the harder your clients go, the more time they get to recover. Play around with the programming on these to find the circuits that fit your clients best. They should be able to get through 7-10 minutes of these without falling over on their face, yet be challenged enough that they give you that look of “what the heck man”.

Have fun with these guys!

Happy training!


Downloads:

Myofascial Release Techniques for Shoulder Impingement

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re talking about myofascial release and how it can benefit those who have shoulder impingement. The shoulder joint is the most vulnerable joint in the body; almost every muscle in the upper body attaches somewhere around the AC joint! So with all those muscles coming together in one place, if one becomes tight or weak, it can throw everything off.

Myofascial release in the shoulder can help to increase mobility and range of motion, alleviate pain, restore circulation and proper neuromuscular patterns, and help promote regeneration of muscle tissue. Use these techniques and teach them to your clients to help them in all these areas and continue to see the results they crave!

Happy training!


Downloads:

Core Board and Suspension Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I want to show you two really cool pieces of equipment and a few unique exercises you can do with them. The core board is truly an incredible asset to any personal trainer. It offers a proprioceptive environment for exercises that can not be duplicated. It is sturdy and durable and will last you a lifetime if you take care of it. In the video I will describe some of the exercises that can best utilize this special piece of equipment. Then, there is the Rip60 suspension trainer. Ya’ll, this thing is just downright awesome in every sense of the word. If there was one piece of equipment that you could run your entire business with, it would be this. I’m going to venture to guess that a lot of you have already discovered and purchased this incredible piece of equipment, but for those of you that are on the fence, check out this video and jump over to the other side!

Happy training!


Downloads:

The Golden Ticket Core Circuit

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re making more preparations for summer ;) I want to show you guys my favorite core circuit design. By doing this circuit at the very beginning of your workouts, you will help your clients to increase their core temperature right off the bat, preserve their energy and prime the core for the rest of the workout, and warm up the rest of their body to prepare for the rest of the workout.

This is a progressive circuit with specific program design to ensure a unique and challenging demand on the the entire core. We will cover all planes of motion, and leave that core ready to burn through the rest of the workout.

Happy training!


Downloads:

The Bosu Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re exploring the various methods of using a bosu ball. A bosu ball is a great piece of equipment you can use to implement a proprioceptive environment into your workouts. You can perform almost any exercise with a bosu ball; simply standing on one will be challenging enough to some of your clients. Challenge your clients’ stability and get their nervous system fired up with these great bosu exercises! Let us know what you think.

Happy training!


Downloads:

Bodyweight Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week I’m going to show you some of my favorite bodyweight exercises. The advantages to bodyweight exercise are numerous: you don’t need to fork out a bunch of equipment, you can train a large number of people using them, you can do them almost anywhere, and they use a lot of under-active slow twitch fibers around the joints. Using bodyweight exercises also allows for quick transitions between exercises, which means less recovery time and more metabolic madness ;)

Let us know what you guys think!

Happy training!


Downloads:

Adventure Training

Hey everyone,

This is coach Chris Robinson back with another week of Alien Training.

This week we’re talking about Adventure training, or objective training. This is a psychological component of training your clients to help them get the most out of their workouts. Use cones, balls, courses, and goals to motivate your clients during an exercise. Also, giving them a specific task or goal will keep them occupied as they focus on the task, and not let their mind’s wander in to the dark zone that alway’s leads to mental barriers.

Remember when everyone said working out is all mental? They were right! Engaging more of the brain during exercise can lead to an increased number of neural pathways, and over time, increase neuromuscular efficiency! Engage your clients as they train and don’t just stand there like a drill instructor. Make them happy and they’ll keep coming back! Use these ideas in the video and come up with some of your own. Get after it this week guys and your clients will too!

Happy training!


Downloads:

Towel Slides

Hey everyone, this is coach Chris Robinson back with another week of Alien Training.

This week I want to show you a cool and different way to train your clients using just ordinary gym towels. You can also use furniture sliders if you don’t want to use extra towels, but the sliding aspect of these exercises is really going to challenge your clients in an entirely different way. The slide produces an extra stretch in the muscle, allowing for optimal length-tension relationships as the muscle is also being forced to decelerate and stabilize the movement.

These are great exercises to implement for those of your clients that have muscular imbalances or specific weaknesses. Also these can be used for great warm ups to increase motor unit activity. Add multiple levels of resistance and create multi joint exercises for an even greater challenge: which means an even greater adaptation! Make these fun, there is a lot of opportunity to create fun and exciting gauntlets or supersets to blast your clients and they’ll have tons of fun in the process! As always, feel free to leave your comments and questions.

Happy training!


Downloads:

No More Boring Plyo

Hey everyone, This is coach Chris Robinson back with another week of Alien Training.

This week we’re getting into some various plyometrics. Plyometrics are a great way to train the body for a number of reasons: they combine all 3 contractions into one exercise, elevate your heart rate into metabolic over-drive, and they demand for proper stabilization of entire kinetic chain when performed correctly.

Plyometrics should always be used appropriately based on your clients condition and ability levels. Always stress stability first before moving into plyometrics, and avoid certain types of plyometrics if your clients have chronic joint problems. Plyometrics are typically used for those looking to increase their athletic ability, but they also provide a great way to make any workout more challenging and fun.

I hope you guys enjoy this one, let us know what you think.

Happy training!


Downloads:

German Volume Training: remix

Hey everyone, this is coach Chris Robinson back with another week of Alien Training.

This week I want to dive in to an old school training style called volume training. It was originally used for bodybuilders. It was a great way to manage a workout and the crucial amount of rest time between each set to maximize hypertrophy gains. We’re going to put a little spin on it, however. The goal of each volume training workout is to complete the same circuit 3-6 times with minimal rest in between each circuit. Some of your circuits will be harder than others, but try to always implement multiple planes of motion in your circuits.

The circuit formula is pretty simple: exercise 1 is for 30 seconds or 10-15 reps, exercise 2 is for 30 seconds or 10-15 reps, then exercise 3 is for 1 minute. These third exercises are going to be a real challenge, and you may need to modify the time or exercise itself, but try to progress your clients to completing an entire minute. Get creative with your circuits, I have made 4 for you to implement as well. Let us know what you think, leave your comments and questions below.

Happy training!


Downloads:

Cable Exercise Library

Hey everyone, this is coach Chris back with another week of Alien Training.

This week I want to show you some of my favorite cable exercises. I love using cables because of the proprioceptive environment they create for different exercises. Also, the constant level of resistance will produce a slightly different adaptation from that of an exercise using free weights.

Cable exercises are essential for any exercise program. These multi-planar, multi-joint exercises are a great way to work the entire body while increasing neuromuscular efficiency! Remember to use proper progressions, and use appropriate loads for different clients.

As always, let me know if you have any questions!

Happy training!


Downloads:

Corrective Exercise Techniques: Part 2-lower body

Hey everyone, this is coach Chris back with another week of Alien Training.

This week we’re continuing our corrective exercise techniques and examining more dysfunctions in the lower body. Just like in the upper body, your more common imbalances are going to occur as a result of over-active anterior chains and under-active posterior chains. Again, we will focus on stretching the over-active muscles and strengthening the under-active muscles.

Remember that your under-active muscles are going to have poor recruitment patterns and you will have to train the body in a series of progressions to ensure that the entire kinetic chain becomes properly aligned. These progressions always begin with isometric contractions: holding a contraction for 30-60 seconds with good form and no compensations. Then progress into concentric contractions with higher reps before moving into your heavier weights and hypertrophy stages of strength training. Always pay attention to your client’s form and ask them to give you feedback on what they’re feeling in their body. Remember, once your client has achieved proper kinetic chain alignment, their results from strength training will progress much more rapidly. More importantly they can improve their posture and regain balance in their body’s.

I hope you guys get some good use out of these corrective exercise techniques. Feel free to leave your comments or hit me up with any questions you may have. As always let me know what you guys want to see in the future, I hope you all have a great week!

Happy training!


Downloads:

Corrective Exercise Techniques: Part 1-upper body

Hey everyone, this is coach Chris back with another week of Alien Training.

This week we’re going to get into another detailed topic of training: corrective exercise. In today’s society, the de-conditioned nature of all of your clients will show many similarities. Perhaps some of the most frequent occurrences are the imbalances in the upper body. Due to poor posture and lack of exercise, many clients become tight and over-active in the anterior side of their body, which causes even further problems with their posture and weakness in the posterior side of their body. To correct these imbalances, the tight over-active muscles must be stretched to prevent inhibition of the weaker under-active muscles. By stretching the over-active muscles and strengthening the under-active muscles, the imbalanced kinetic chain of any individual can be corrected over time.

It is important to remember however, that the weaker under-active kinetic chain will require a proper level of progressions to improve neuromuscular efficiency before strength gains can be made. These progressions start with eccentric and isometric contractions with lighter resistance and longer durations/repetitions. A good start for any corrective exercise would be holding an isometric contraction for 30-60 seconds, starting with bodyweight then increasing the load. It is also important to remember that consistency is key when it comes to making corrective changes! Stretching should be done every day and the resistance training program can not be neglected! Keep your clients motivated and help them understand the benefits they will gain by keeping up with the program! Once they have a good foundation and restored functionality in their kinetic chain, their results will skyrocket and their bodies will begin transforming.

Happy training everyone!


Downloads:

Speed School

Hey everyone!

This is coach Chris back with another week of Alien Training. This week we’re taking a deep look into speed, agility, and quickness training. This week’s video is a little bit longer than normal, but I promise it’s worth it. I will be discussing the elements of speed and quickness, as well as showing you some key exercises to help train anyone looking to chase their inner cheetah ;) Hope you guys enjoy, leave your feedback and let me know what you would like to see in the future.

I hope everyone has a great week.

Happy training!


Downloads:

Sandbag Trench Training

Hey everyone,

This is coach Chris back with another week of Alien Training.

This week we’re getting down and dirty with some sandbag training. Sandbags are an awesome tool for any personal trainer, and if you don’t have some or know where to get some, make your own! It’s fairly cheap and its a fun way for your clients to get a different kind of workout that will give them a unique adaptation and keep their progress going! I will explain how to make a sandbag in the video. Use these exercises to give your clients a new and exciting workout. Motivate them with some military-style cadence, get creative and have fun with your training and your clients will too!
Check out the pdf for a circuit check list, hope you guys enjoy this one!

Happy training!


Downloads:

Shoulder Compounds

Hey everyone!

Welcome back to another edition of Alien Training!

This week we’re working on different exercises that incorporate movement through the shoulders. All of these exercises are multi-planar and multi-joint, working multiple muscle groups at the same time. These exercises are great for total body conditioning. Using these exercises, either individually or all in a circuit, will be a great way to train any client.

As always, be sure to focus on proper form and modify exercises based on your clients capabilities. Below is a PDF explaining the coaching points for each exercise.

Hope y’all enjoy these, happy training!


Downloads: