https://i.vimeocdn.com/video/1907701108-76f9abba36807463c0b3768e90599e3db06fad2576255337d7be6ddf0a414e11-d

The All-Natural Fitness Program Designed by NFL Athlete, Coach, CPT

ABOUT

MISSION

Omar Brown is a retired professional athlete, coach, and Certified Personal Trainer (CPT) committed to supporting your fitness journey and goals. He has developed a unique, all-natural fitness program specifically designed for individuals over 35 who aim to be in the best shape of their life through coaching focused on wellness, health and strength. His program is rooted in his personal approach to health and fitness, drawing from over 25 years of experience as an athlete, coach and trainer. With Coach Brown's expertise, you can pursue your fitness goals naturally through an outcome-based approach.

BACKGROUND

As a former professional American football defensive back who had a notable career in both the NFL and the XFL. Drafted by the Atlanta Falcons in the fourth round of the 1998 NFL Draft, he played two seasons with the team. He showcased his skills at the University of North Carolina at Chapel Hill after attending William Penn High School in York, Pennsylvania. In addition to his NFL career, he has been a strength and conditioning coach as well as a personal coach to many collegiate and professional athletes as well as numerous notable business professionals.

❯ Omar Brown on Wikipedia.com

❯ Omar Brown on ESPN.com

❯ Omar Brown on NFL.com

❯ Omar Brown: 100 Greatest Tar Heel Football Players

PROGRAMS

Subscriptions

All-Natural Program

Omar Brown's fitness program is designed with one goal in mind: a healthier you! It features: The DUMBBELL Program, The BARBELL Program, The GYM Program, The AT-HOME Program, each aimed at helping you achieve your fitness goals with full support and motivation. Refined and enhanced over the years, this program is based on Coach Brown’s pr

Pair this with Coach Brown's all-natural program to achieve optimal results, faster!

Show Less

All-Natural Program

Omar Brown is an advocate for an all-natural, holistic approach to fitness, which includes no drugs/performance enhancers or any artificial substances.

This all-natural program features his own tried-and-tested natural supplement and protein-based regimen designed to enhance your overall wellness.

For those like you who are over 35 and loo

Omar Brown is an advocate for an all-natural, holistic approach to fitness, which includes no drugs/performance enhancers or any artificial substances.

This all-natural program features his own tried-and-tested natural supplement and protein-based regimen designed to enhance your overall wellness.

For those like you who are over 35 and looking to lose weight, add muscle, vitality and energy while achieving your ideal physique this program is designed specifically for you. When paired with a resistance program the results are dynamic!

Show Less

Athlete Coaching

All-Natural Program

Athlete Coaching

Omar Brown is a certified trainer and coach with extensive experience in helping athletes prepare for high school, college, and the drafts to advance to professional levels. Combining his expertise as a former professional athlete with his certification as a Personal Trainer (CPT), he has coached, mentored and trained both male and female athletes who went on to play collegiately as well as professionally. Regardless of the sport or where you are in your athletic journey, Coach Brown can help you progress to the next level!

Show Less

Request Athlete Coaching

WORKOUT VIDEOS

LET'S TALK FORM: THE BARBELL COMPLEX

The Barbell Complex is my absolute favorite lift! Watch my latest video for tips on improving your form.

The barbell complex usually consists of five or six different exercises, hitting every part of your body and focusing on core strength. It’s a great full-body exercise that I typically incorporate once a week. I elevate it with some jump ropes.

In just 45 minutes to an hour, you can achieve a complete and challenging full body workout!

Add the Barbell Complex to your training regimen, and I guarantee you’ll see results—not only in strength but also in your physique!

LEVELS: All Levels

INCLUDED: Barbell High Pulls, Barbell Hang Clean, Barbell Good Mornings, Barbell Squat, Barbell Row

CATEGORY: Basic-Advanced Everyday Workout

FUNCTIONAL TRAINING

A lot of people confuse functional training with lack of strength, and that’s not the case. As you can see I train functional but I also incorporate strength exercises and strength movements all the time. Power cleans, for example, are very functional exercises - compound movement - but it also helps you stay explosive and maintain your strength.

Don’t think because you lift lighter weights and do functional movements you’re not going to be able to maintain your strength; that’s a farce. Continue to work, push and train functional. It’s going to keep you healthy, fit and sexy.

LEVELS: All Levels

INCLUDED: Power Cleans

CATEGORY: Basic-Advanced Everyday Workout

DELT ONLY WORKOUT

Today let’s focus on DELTS! If you're ready to sculpt and strengthen your shoulders, try these targeted rear delt shoulder workouts!

Here’s the workout:

Standing Cable Rear Delt Fly
Standing Cable Rear Delt Rope Pulls
Incline Rear Delt Fly with Kettlebells
Dumbbell Rear Delt Fly
Finisher: The Pike Pushups - targeting the delts, triceps, core - promoting increased blood flow to these areas to alleviate muscle soreness!

LEVELS: All Levels

INCLUDED: Rear Delt Fly, Rear Delt Rope Pull, Pike Pushup

CATEGORY: Basic-Advanced Everyday Workout

RIPPED CORE ROUTINE

Get ready to sculpt those abs and boost your core strength with my latest workout! I'm sharing my Ripped Core Routine that targets all the right muscles for that chiseled look.

Using a Dual Cable Cross:

Standing core crunches
Oblique side bends
Oblique cross body pulls
Oblique twist (Up Down)
Half kneeling oblique twist
Oblique twist (Straight)

Finish with:

Planks
Hanging leg raises

LEVELS: All Levels

INCLUDED: Dual Cable Cross, Planks, Hanging Leg Raises

CATEGORY: Core Workout

SATURDAY SWEAT

Sweat with me on Saturday and lets motivate each other!

I used a sissy squat machine here but if you don't have one or your gym doesn't offer one you can simply squat with dumbbells.

LEVELS: All Levels

INCLUDED: Sissy Squat, Dumbbell Front Lat Raises, Dumbbell Bicep Curls, Dumbbell Side Lat Raises

CATEGORY: Dumbbell Workout

SEATED FRONT RAISES VS. STANDING

Seated versus standing shoulder raise: which is best?

Did you know that, though they look the same, they target different muscle groups and serve distinct purposes in your workout routine?

Seated Front Raises:

Primary Muscles: Anterior Delts - Lateral Delts

Secondary Muscles: Upper Chest - Biceps

Standing Front Raises

Primary Muscles: Anterior Delts - Lateral Delts

Secondary Muscles: Core - Legs & Lower Back - Upper Chest & Biceps

Key Differences:

Seated Front Raises - Perfect for isolating the shoulders - focuses on building delts - limits body momentum

Standing Front Raises - Involves core, legs, and lower back - improves functional strength - requires balance which could cause using body momentum

Which is better?

Seated Front Raise - Ideal for isolating and targeting the deltoids with strict form

Standing Front Raise - Great for engaging multiple muscle groups, enhancing balance, and building functional strength

LEVELS: All Levels

INCLUDED: Dumbbell Front Raise (Seated and Standing), Chest Press

CATEGORY: Dumbbell Workout

THE FIFTY

Get ready to crush your workout with my **The Fifty** workout! This high-intensity routine features 5 exercises targeting different muscle groups, all done back-to-back with 10 reps each, finishing with a fun challenger! It’s perfect for getting your heart pumping and strengthening your entire body in a one quick workout.

Here’s my lineup:

Dumbbell Press on a Stability Ball - Works your chest while engaging your core for that added balance!
Dumbbell Row on a Stability Ball - Strengthen your back, delts, and traps while keeping that core in check!
Dumbbell Squat - Hit your core, glutes, hamstrings, and quads all at once!
Weighted Ball Slams - A full-body blast for your glutes, legs, abs, shoulders, and arms!
Box Jumps- My ultimate challenge! 10 of these will push your limits and give you a fun full-body workout

LEVELS: All Levels

INCLUDED: Dumbbell Press on a Stability Ball, Dumbbell Row on a Stability Ball, Dumbbell Squat, Weighted Ball Slams, Box Jumps

CATEGORY: HIIT Workout

QUADS

Whether you’re an athlete or just looking to enhance your everyday movements, strong quads are key! Here are some killer exercises to get you started:

Squats: A classic! Perfect for building strength and stability.
Lunges: Great for balance and targeting those quads in different planes.
Step-Ups: Find a sturdy box and use weights for an extra challenge. I used a kettlebell and also did box jumps in this video.
Wall Sits: Challenge your endurance and engage your core at the same time!
Leg Press: If you have access to a gym, this machine is a quad powerhouse!

LEVELS: Intermediate 1, 2, and 3

INCLUDED: Single Leg Quad Box Jumps, Single Leg Box Step Ups, Barbell Forward Lunges, Barbell Front Squats

CATEGORY: Intermediate-Advanced Everyday Workout

UPPER CHEST

Why only prioritize upper chest? Here are a few reasons:

✔ Aesthetic Appeal: a well-developed upper chest enhances your overall look, giving you that coveted V-shape and making your shoulders appear broader. Say goodbye to the flat chest!

✔ Improved Strength: Strengthening your upper chest can enhance your performance in other exercises, like bench presses and push-ups, leading to better overall upper body strength.

✔ Injury Prevention: a strong upper chest helps stabilize your shoulder joints, reducing the risk of injuries during various activities.

✔ Functional Fitness: Engaging your upper chest supports daily activities, like lifting and reaching, easier and safer.

LEVELS: All

INCLUDED: Chest Press, Iso Lateral Decline Press, Plated Front Press, Barbell Push Press, Cross Body Front Raises

CATEGORY: Basic-Advanced Everyday Workout

THE BARBELL COMPLEX

Introducing the Barbell Complex! It's a high-intensity technique that combines multiple exercises into one seamless circuit. With a barbell loaded with weights, you'll perform a series of movements, back-to-back without rest, targeting different muscle groups and boosting your cardiovascular endurance.

LEVELS: Advanced 1, 2, and 3

INCLUDED: Barbell High Pull, Barbell Lat Raise, Clean & Press, Good Morning, Back Squat, Barbell Row

CATEGORY: HIIT Workout

TRICEPS - THREE WAYS

Looking to build impressive triceps? Here's a quick tip:

Work on resistance
Focus on compound exercises like close-grip bench press and dips to engage multiple muscle groups
Don't forget to incorporate isolation exercises such as tricep pushdowns for targeted growth.

LEVELS: All

INCLUDED: Tricep How-To

CATEGORY: Basic-Advanced Everyday Workout

SHOULDERS - THREE DELTS

Did you know that working out all three deltoid muscles - the rear, front and medial delts - is essential for achieving a well-rounded and balanced physique?

Rear Delts: Targeting these muscles not only helps improve posture, but also enhances your upper body symmetry
Front Delts: The front delts are often the most visible and play a crucial role in upper body strength and aesthetics.
Medial Delts: The medial delts are responsible for creating that coveted rounded shoulder look.

LEVELS: All

INCLUDED: Cable Cross Raise, Cable Front Raise, Dumbbell Front Raise, Shoulder Press, Shoulder Press with Dumbbell, Pectoral Fly, Shoulder Press

CATEGORY: Basic-Intermediate Everyday Workout

The All-Natural Fitness Program Designed by NFL Athlete, Coach, CPT

The All-Natural Fitness Program Designed by NFL Athlete, Coach, CPT

Free Workout Downloads!

ABOUT

PROGRAMS

Subscriptions

All-Natural Program

All-Natural Program

All-Natural Program

All-Natural Program

All-Natural Program

Athlete Coaching

All-Natural Program

Athlete Coaching

WORKOUT VIDEOS

LET'S TALK FORM: THE BARBELL COMPLEX

FUNCTIONAL TRAINING

DELT ONLY WORKOUT

RIPPED CORE ROUTINE

SATURDAY SWEAT

SEATED FRONT RAISES VS. STANDING

THE FIFTY

QUADS

UPPER CHEST

THE BARBELL COMPLEX

TRICEPS - THREE WAYS

SHOULDERS - THREE DELTS

Follow me to get training tips for all fitness levels

This website uses cookies.