The first easy way is file>export>Media although you will not be able to edit your work by doing this it will make a solid file and a un-editable file. You would either do this by choosing quicktime or another format which is able to be put into Premiere or after effects.
Dynamic link connection. Before doing anything you'll need to save your project so you don't lose your work. After saving you'll need to select all your clips and then right click and Replace with after effects composition then save your project in a different location as a AE Project.
The third way would be a simple select and drag, to me this would be the most useful as you don't need to mess around with any other features although you need have a project already open in after effects to drag the selected clips in there. By Dragging your clips it will duplicate them into the other Program.
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