What is the LE SSERAFIM workout?
It's a workout performed by the popular K-pop band, LE SSERAFIM. In 2024, LE SSERAFIM took to TikTok to share the workout they use to stay fit for their high-energy concerts. It's a combination of cardio, strength training, and muscle toning exercises, and they do it for 2 hours twice daily. Below is an overview of their intense routine: 100 jumping jacks 100 burpees 2 sets of 10 jump squats Plank crawl for the duration of their song "I'm Fearless" 2 sets of 10 up and down planks 2 sets of 10 plank twists 3 sets of 25 crunches Meet the wikiHow Experts Monica Morris is an ACE certified personal trainer with over 15 years of fitness training experience. Melody Sayers, MS, RD, NASM-CPT is a registered dietician and NASM certified personal trainer with over 8 years of experience. Tiffany Stafford, CPT is a certified personal trainer, holistic nutritionist, and the owner of LifeBODY Fitness with over 20 years of experience. Francisco Gomez is the head coach at FIT Potato Gym. He specializes in injury rehab, flexibility, marathon training, and senior fitness. Kyle Kenny is a certified personal trainer and the owner of KennyTRY Training. He has over 7 years of experience helping people achieve their fitness goals.
How to Do the LE SSERAFIM Workout
Do 100 jumping jacks. To do a jumping jack, stand with your feet spread shoulder-width apart. Then jump up, spread your feet further apart, and bring your hands together over your head. Jump again to go back to your starting position. Repeat as many times as you feel you can do in a set. If you're a beginner, start with 5 or 10 per session to ease your way into it. Remember, this is a tough exercise routine, so it's okay if you can't do the full number of jumping jacks. It's also okay if you need to take lots of breaks!
Do 100 burpees. ACE certified personal trainer Monica Morris says the correct way to do a burpee is to "... jump up in the air, go flat into a push-up position, push up off the ground," and jump up in the air again. If you're a beginner, start with a lower number of burpees, like 5 or 10. Each time you do the routine, add a few more burpees to slowly work your way up to 100 (if you desire).
Do 2 sets of 10 jump squats. To do a jump squat, registered dietician and personal trainer Melody Sayers, MS, RD, NASM-CPT, says to "take a nice wide stance with feet hip-width apart and toes pointed straight ahead." Then, "sit your butt back as if you are about to sit in a chair, and keep all the weight heavy in the heels behind you." Finally, jump up and extend your legs, then land on your feet and sink immediately back into a squat. If you're a beginner, start with a small number of squats per set, like 3 to 5. This is an intense exercise, so it's okay if you can only do a couple per set the first few times!
Do a plank crawl to LE SSERAFIM's song "Fearless." Support yourself in a crab position on the palms of your hands and the tips of your toes. Crawl forward until your body is stretched out in a plank. Hold for 2-3 seconds, then reverse crawl back into your starting position. Repeat for 3 minutes and 3 seconds, which is the duration of LE SSERAFIM's song "Fearless." You can also just do it for however long you're able! If you're a beginner, shorten the time you spend on this exercise to 20 or 30 seconds. Then increase the time as you get stronger!
Do 2 sets of 10 up and down planks. Lie down on a yoga mat on your stomach, then raise yourself into a push-up position. Keep your palms flat on the mat shoulder-width apart, straighten your arms, tighten your core, and rise up on your toes with your legs fully extended. Next, bend your right elbow and lower your forearm down onto the mat. Repeat with your left forearm. You're now in a plank position. From here, use your hands to push yourself back up, one arm at a time, then lower yourself down again, starting with the left arm this time. Continue alternating arms and do as many up and down planks as you can handle without losing your form. If you’re a beginner, Morris agrees that putting your knees on the ground can help make holding a plank position easier. However, she adds, you should "raise the knees up once you feel like you can, because it's more important to [do a plank] without the knees."
Do 2 sets of 10 plank twists. Lower yourself into a plank position: forearms resting on the floor or your yoga mat, core tightened, legs straight, and toes pressing against the floor. Next, gently dip your hips over to the left, then the right, and repeat up to 10 times (or as many times as you can handle). If you’re a beginner, support yourself on your knees instead of your toes. This makes the planks easier.
Do 3 sets of 25 crunches. When doing crunches, life coach, personal trainer, and holistic nutritionist Tiffany Stafford, CPT, says you can increase the exercise's effectiveness by sitting on a stability ball. While sitting on the ball, says Stafford, "roll forward until your lower back is on the ball and tuck and hinge those hips up. Don't let your butt or your hips drop towards the floor." Next, "engage your abs… and lift your chest and shoulders off the ball." Finally, "[D]o a very small crunch. It's a concentrated movement where you tuck your rib into your pelvis and really squeeze at the tightest point, and then open up just a little bit before you squeeze again." If you’re a beginner, start with a small number of crunches per set, like 5, and increase to 25 as you get stronger.
Considerations Before Trying the LE SSERAFIM Workout
Consider the state of your health and fitness. Before engaging in any new workout, certified personal trainer and nutritionist Pete Cerqua says it's important to "see if the exercise is appropriate for you." You may, for example, have arthritis in your knees that would make the burpees and squats in the LE SSERAFIM workout difficult and painful. Consult a doctor or a personal trainer to find out if the LE SSERAFIM workout would benefit you. Modify the LE SSERAFIM workout to meet your current fitness level. For example, start out with 5 or 10 burpees instead of trying to go all the way up to 100. And if you never reach 100, that's okay! You're not a K-pop star, after all! Rest for 1 day after each day you follow the LE SSERAFIM workout routine. This will help your muscles recover and prevent injury.
Consider how much time you have to exercise. If you commit to doing the full version of the LE SSERAFIM workout, you'll need to set aside at least 4 hours a day for the routine. Most people don't have that much time between work, school, and family time. You may need to lower your expectations and reduce the number of exercise repetitions or sets, just to fit the workout into your schedule.
Consider your fitness goals. If your goal is to strengthen and tone your muscles, increase your agility and endurance, and shed some weight, then the LE SSERAFIM workout might be for you. It might also be for you if you're interested in doing a lot of cardio. But if you want to build muscle, look at other forms of exercise, like weight training.
Consider your diet. A healthy diet combined with the LE SSERAFIM workout is the best way to get slimmer, build muscle, and improve your overall health. Make sure you're drinking lots of water and eating plenty of protein, healthy fats, vegetables, and fruits. Avoid candy, sodas, fried foods, and junk food in general.
LE SSERAFIM Workout Potential Benefits
It may build muscle and improve agility. The exercises in the LE SSERAFIM workout are great for strengthening and toning your abs, thighs, and calves. Burpees and jump squats, in particular, will also improve your agility and reaction speed, according to fitness coach Francisco Gomez.
It may help you lose weight. Master trainer and certified personal trainer Kyle Kenny says that doing cardio exercises for extended periods of time can burn a lot of calories. With a proper diet, you can go into a calorie deficit, which means you're burning more calories than you're taking in from food and drink. That leads to shedding excess pounds.
You can do it from anywhere without any equipment. While a stability ball can help with crunches, you can also do every single exercise in the LE SSERAFIM workout without any equipment at all. This means you can run through the routine anywhere: at home, at work on your break, at school between classes, or in an outdoor space, like a park. The LE SSERAFIM workout routine is flexible, too, so you can break up the exercises throughout the day to fit your schedule!
LE SSERAFIM Workout Results
Some people experienced weight loss and less bloating. In one example, YouTuber Yen Ngoc followed the LE SSERAFIM workout for a week. She also drank more water and incorporated more protein, fruits, and vegetables into her diet. By the end of the week, her waist was noticeably less bloated and she had lost 2 kg (4.4 lb).
Others noticed more defined abs and better posture. YouTuber Tingting Hu didn't notice a decrease in her waistline after doing the LE SSERAFIM workout routine for 1 month. However, she did see that her abs appeared more defined, and her posture also improved.
How many calories does the LE SSERAFIM workout burn?
Results vary, but it may burn 400-600 calories per session. Some people, like TikToker @barbellbanshee, reported burning over 700 calories after a LE SSERAFIM-inspired workout! It all depends on how closely you follow the LE SSERAFIM workout routine, how hard you exercise, and how your body responds to the training.
Is the LE SSERAFIM workout routine safe?
The workout is safe for fit people with no underlying health issues. If you're not very active or you have problems with your heart, joints, or other bodily functions, consider starting with a less intense version of this routine. For example, do 10 jumping jacks and 5 burpees, then slowly increase the number as you grow stronger. This will help you get more fit without straining or injuring yourself. It's a good idea to talk to your doctor or a personal trainer about whether it's safe for you to do the LE SSERAFIM workout. If you can't do the full version, you may be able to create a modified version where you complete fewer exercises per set, or work out for less time. EXPERT TIP Pete Cerqua Pete Cerqua Certified Personal Trainer & Nutritionist Pete Cerqua is a Certified Personal Trainer and Nutritionist. Pete is also a five-time best-selling author of books including "The 90-Second Fitness Solution" and "High Intensity Fitness Revolution for Women/Men" published by Simon and Schuster and Skyhorse Publishing. Pete has over 20 years of personal training and nutrition coaching experience and operates the 90-Second Fitness flagship studio in New York City. Pete Cerqua Pete Cerqua Certified Personal Trainer & Nutritionist Take your time and get the burpee form down. Don't try to do burpees as fast as possible with the incorrect form. This will increase the risk that you'll injure yourself at some point.
Who are LE SSERAFIM?
LE SSERAFIM is a world-famous K-pop girl band made up of 5 members. The members' names are Sakura, Kim Chaewon, Huh Yunjin, Kazuha, and Hong Eunchae. Their group name is an anagram of the phrase "I am fearless" and is a reference to their confidence and feminine strength. They're represented by SOURCE MUSIC. Some of LE SSERAFIM's most popular hits include "FEARLESS," "Smart," "Perfect Night," and "ANTIFRAGILE."
Should you try the LE SSERAFIM workout?
Ask your doctor or trainer if the LE SSERAFIM workout is right for you. Most people aren't K-pop stars and don't need to work out as intensely as the members of LE SSERAFIM. You may find that a modified version of the routine, with fewer exercises per set, perfectly meets your fitness goals and health needs. Work with your doctor to develop a K-pop-inspired workout plan that works for you.
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