This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is a short but tough lower body workout. As the title indicates it is all sumo squats and it really starts to burn by the end. Caroline varies rest and recovery times to really fry your lower body.
This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.
Sumo Leg Day is 22:31 minutes (this time does not include the optional 9 minute warm up) with a 2:20 minute stretch. Equipment: one heavy dumbbell and a fitness mat. Caroline is using one 30kg/66 pound dumbbell. I used one 70 pound dumbbell.
- Sumo squat for 45 seconds (legs are wide, toes turned out, hold one DB by bar with both hands)
- 30 second rest
- Slow eccentric for 45 seconds (lower slowly, raise at normal speed)
- 30 second rest
- Pause at bottom (lower to bottom of squat and hold briefly before rising)
- 30 second rest
- 3/4 range sump squats for 20 seconds (lower into squat but only raise 3/4 of the way so there is constant tension on legs)
- 20 second rest
- Repeat #7 & 8 three more times
- Sumo deadlift squat for 45 seconds (same position as #1 except torso hinges forward deadlift style)
- 30 second rest
- Slow eccentric for 45 seconds (same as #10 but lower slowly and raise at normal speed)
- 30 second rest
- Pause at bottom for 45 seconds (same as #10 but pause briefly at bottom)
- 30 second rest
- 3/4 range sumo deadlifts for 20 seconds
- 20 second rest
- Repeat #16 & 17 three more times
- Bodyweight sumo deadlift squat for 45 seconds
- 30 second rest
- Slow eccentric for 45 seconds (same as #21 but lower slowly and raise at normal speed)
- 30 second rest
- Pause at bottom for 45 seconds (same as #21 but pause briefly at bottom)
- 30 second rest
- 3/4 range bodyweight sumo deadlifts for 20 seconds
- 20 second rest
- Repeat #25 & 25 three more times
Finisher: bodyweight sumo squat for 45 seconds
