Flying Sumo

The Flying Sumo exercise works your shoulders, back, butt and legs.

Beach Body Boot Camp. Flying Sumo. The trick to this flying sumo is to take up enough slack in the band so it's challenging to pull your arms apart out to the sides when you stand up. Now, your feet are going to be more than shoulder width apart with your toes turned out. Sit down into the squat as if you're sitting into a chair. You're going to do 3 sets of 12 reps.