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Bodyweight Session with Sincere Hogan

The people’s fit coach Sincere Hogan is a highly respected and sought after trainer in the fitness industry. The reason for his popularity is obviously because of his solid and effective training system. He has some very different methods of training which are also highly effective. In this interview we will try to learn some tips on bodyweight training from him. By the way, his style of bodyweight training is much more than just push ups and squats.

Arnav Sarkar (AS): Sincere thanks for doing this interview, why don’t you begin by telling us a bit about how you got into the fitness industry?

Sincere Hogan (SH): I’ve been active in sports, since my teens. I was born and raised in Texas, where football is life.  Participating in football, I was introduced to Olympic lifting, the bench press, squats, deadlifts, and various overhead pressing movements, all of which were the foundations of our training. I also ran track & field. Both sports were my “gateway drugs of choice,” that started my journey into the fitness industry.

AS: What are your own workouts like nowadays?

SH: My immediate goals are to excel in Kettlebell Sport. Thus, a lot of my training revolves around those goals. About 8 weeks out from a competition, I usually train for Kettlebell Sport (also known as Girevoy Sport or GS), 3 days a week. I spend about 2-3 days between GS training days, doing active recovery work, such as: hot yoga, joint mobility, stretching, Indian club work, skipping rope, and bodyweight training.

AS: What would you say are some of the major benefits of bodyweight training?

SH: Other than the proverbial “Anytime, Anywhere” selling point often attributed to bodyweight training, personally, bodyweight training truly affords me the option of training longevity. Bodyweight training also reduces the option to “disconnect” from my training. Often, it is easy for trainees to rely too heavily on a piece of training equipment, during their training sessions and lose focus on being in tune with their bodies. The chosen piece of equipment may soon become a training crutch, in which the trainee becomes too dependent upon.

Bodyweight training is highly beneficial in helping you “be present,” during your training. That’s a highly important aspect in a world full of distractions, such as the one we live in today. Also, bodyweight training truly affords you the opportunity to train, in some capacity, in spite of your training level, environment, age, lack of equipment, etc.

Sincere instructing a class

AS: In India the traditional coaches still have a tradition of making a new trainee do only bodyweight workouts for the first 2-3 months or so before allowing them to lift weights. They believe that this way a new trainee can get fit and strong to make the best use of weights when they begin with it. Do you also believe in a similar philosophy?

SH: In most cases, I truly agree with this philosophy. I never miss an opportunity to explain to anyone seeking my training advice or wanting to work with me, that “no one” should be afforded the “privilege” of picking up a weight, until they have a solid training foundation with their own bodyweight.

Bodyweight training, when performed and programmed correctly, can help build necessary joint strength, mobility, flexibility, and muscle strength needed to utilize these same actions with weights and other training equipment, effectively.

Proper bodyweight training can also improve range of motion, needed to truly benefit from the use of training with other training tools such as kettlebells, dumbbells, barbells, ropes, bands, etc., as well as help safeguard against injury that may be  a result of training with these same training tools.

AS: Let’s talk about fat loss, if someone wishes to lose fat then why do you think they should choose bodyweight exercises over traditional aerobics like long distance running, etc? Could you kindly suggest a sample bodyweight fat loss routine for beginners?

SH: When programmed correctively, bodyweight exercises can be used to simultaneously build muscle, while building cardio endurance. In other words, there are ways to make bodyweight training both, anaerobic and aerobic. It has been shown that long steady state cardio, such as distance running, burns more muscle than fat. Long distance running, also promotes inflammation, and increases the stress hormone, cortisol.

I often advise my clients who love long distance running, to be sure they are running because they “love” running and not as a method to solely lose fat. Also, repeated long distance running on the wrong surfaces, can really do damage to your joints, over time.

I feel sprinting, especially hill sprints, are one of the much more effective way to burn fat, build strength, increase the body’s “natural” growth hormone production, as well as truly enhance cardio, as opposed to long, steady state distance running. I’ll take the opportunity to build muscle and burn fat over burning muscle and being “skinny fat,” any day.

Here’s a great 3-Day fat-burning, heart racing, bodyweight-only routine, that is sure to help someone rev up their metabolism and burn a crazy amount of calories, while building a longer, leaner looking physique:
Day 1: Strength:

1a. Hill Sprint x 5 (fives time up and down the hill)
1b. Sabertooth Crawl* (or Bear Crawl) up the hill. Jog down x 5

(rest x 2 minutes between rounds)

Perform 5 rounds, without rest between exercises 1a. and 1b.
If you do not have access to a hill, sprint and crawl on a field or track x 25-50 yards.

Day 2: Cardio Conditioning:

            1a. Skip Rope x 3 minutes. (aim for 120-140 reps per minute)
            1b. Burpees (include push up, but exclude jumping portion of the exercise) x 2

Perform 5 rounds. Rest 1 minute between exercises and rounds.

Day 3: Power:

1.      Attacking Primate* (or jump squats) x 1 minute
2.      Elevated Plyo Push Up (feet on bench)  (intermediate=flat plyo push up) (beginner= Elevated plyo push up w/ hands on bench) x 1 minute

Perform 10 rounds. Rest 1 minute between exercises and rounds.

**Note** These workouts are to be performed on non-consecutive days. Also begin and end each training session with 10-15 minutes of joint mobility. Also, add 5-10 minutes of stretching at the end of your session. Always seek the advice of a train medical professional before beginning an exercise program.

Jumping is not just for kids

AS: Let’s talk mass gaining. Could share a sample routine for a skinny guy who trains at home without any equipment and just his bodyweight to gain some size and strength?

SH: Here’s how I would amend the previous 3 Day sample program above, for the hard gainer:
Day 1: Strength:

1a. Sabertooth Crawl x 25-50 yards (or 1 time uphill)
1b. Slow Backward Bear Crawl x 25-50 yards (or 1 time downhill)

(rest x 2 minutes between rounds)

Perform 5 rounds. Rest 90 seconds between exercises 1a. and 1b.
If you do not have access to a hill, sprint and crawl on a field or track x 25-50 yards.

Day 2: Conditioning:

            1a. Low Position Walking Lunges x 10-20 yards
            1b. Bottom Portion of Push Up Static Hold (1 inch above ground) x 1 minute

Perform 5 rounds. Rest 1 minute between exercises and rounds.

Day 3: Power:

1.      Jumping Split Squats x 1 minute
2.      Elevated Plyo Push Up x 5 second descend (feet on bench)  (intermediate=flat plyo push up x 5 second descend) (beginner= Elevated plyo push up w/ hands on bench x 5 second descend) x 1 minute

Perform 7 rounds. Rest 1 minute between exercises and rounds.

As you can see, the hard-gainer spends more time under tension, has less reps, and decreases his pace. Yet, we still utilized some plyometric exercises, in order to stimulate muscle growth. Of course, in both sample routines, diet, recovery, proper rest, play a major part in how successful each routine may be in helping the trainee reach their desired goal.

Sincere advocates that one also needs to focus on their diet, recovery, and  proper rest to maximize results from training

AS: There is a perception that bodyweight training which people generally associate with only push ups and bodyweight squats and are just for beginners. Do you think that even for those who are very advanced weight trainees, bodyweight exercises can be of any help?

SH: Bodyweight training can definitely benefit those from all walks in life, from the beginner, who is new to a structured training program, to the world class athlete needing to give their bodies a break from the use of various resistance equipment, thus reducing the possibility of overuse and overtraining. As I previously mentioned, bodyweight training can be highly beneficial for increased joint mobility, flexibility, as well as active training recovery, and is an awesome compliment to many other training modalities.

Check out the effective bodyweight exercises demonstrated by Sincere in this video

AS: Now you have a fabulous and highly informative new DVD on bodyweight training that is out for sale. There seems to be some unique bodyweight exercises in it which are pretty much based on the movements of animals. Could you explain what benefits a trainee can achieve by doing such animal type movements?

SH: As I explain to the workshop attendees on the DVD, we as humans have forgotten who and what we truly are at the core….animals. We’ve traded our ability to frequently move freely, run, crawl, flip, jump, hop, and climb, for inconvenient tools of convenience such as automobiles, fancy machines at the gym, or sitting for hours in front of a computer.

I feel the exercises I included in this DVD, will show viewers how to have fun “moving,” again. They will clearly see that there are no rules of where and when they can get up (or in some cases, down) and move in a manner that helps them gain strength, burn fat, and feel young and free.

I truly feel animals and kids, especially toddlers; epitomize this philosophy of being free to move, and utilizing their bodies as a tool for strength. Neither are concerned with how many reps they have to get in, what muscles groups to focus on, or how many days they must or must not train. However, both are among the strongest beings, in terms of true functional strength, on this planet.

Children and animals move out of necessity, without the need of a personal trainer giving them permission when, where, how much, and how they should move. Adults make the simple things in life, too complicated, for the sake of appearing mature. My DVD gives its viewers the opportunity to have fun, feel like a kid again, and build animal-inspired strength.

AS: Let’s talk a bit more about your DVD. It does not seem to be a DVD that will ask the buyers to do endless reps of standard push ups and situps, am I right? Plus what else can they expect to learn from the DVD?

SH: Those who purchase the DVD definitely won’t have to worry about being bored with the typical pushups, crunches, or sit ups on this DVD. I briefly revisit the push up, in order to show a more involved method of performing the push up, in order to increase posterior strength. The Pushups:Revisted also support the balance of utilizing a pushing and pulling movement, that involves the entire body, unlike a lot of push up methods I’ve seen. Most of those focus entirely too much on the chest, as well as depend too much on using the shoulders and arms to support the body, during the movement.

The method demonstrated on the DVD, places more emphasis on utilizing the biggest muscles of the body, in order to increase strength, size, as well as burn more calories. Also, the Pushups:Revisited will help those who purchase the DVD, build the foundational strength needed to perform some of the more advanced exercises included on the DVD. Those exercises include quite a few animal-inspired and creative movements that many have not heard of, or may have heard of; however, I add a different twist to them.

AS: Thanks a lot for doing this interview. Where can readers contact you and where can they get more information about you?

SH: Sure thing, Arnav. Thank you for the opportunity. I can be reached via my blog at or via my Facebook page at

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