K-pop isn't just about catchy hooks and expensive music videos anymore. It’s becoming a high-stakes endurance sport. If you’ve spent any time on TikTok or YouTube lately, you’ve probably seen the "FEARLESS" or "ANTIFRAGILE" choreographies and thought, yeah, I could never. But the real monster isn’t the dance itself. It's the LE SSERAFIM workout—a grueling, athlete-level conditioning circuit that the members reportedly did twice a day during their trainee days.
Sakura, Chaewon, Yunjin, Kazuha, and Eunchae are known for their "muscle-cat" image. They don't just look fit; they look strong. Kazuha, specifically, brought fifteen years of professional ballet experience to the group, which shifted the entire dynamic of how they train. This isn't your standard "idol diet" of ice cubes and air. This is about core stability, explosive power, and the kind of stamina required to sing live while executing sharp, percussive movements.
Let’s be real. Most people quit this workout within ten minutes.
What the LE SSERAFIM Workout Actually Looks Like
The routine gained legendary status after the group’s documentary, The World Is My Oyster, pulled back the curtain on their pre-debut life. It’s basically a bodyweight calisthenics nightmare. You don't need a gym, but you do need a massive amount of mental grit.
The core of the routine involves 100 jumping jacks followed immediately by 100 burpees. Think about that for a second. 100 burpees isn't a "warm-up" for most humans; it’s the entire workout. But for LE SSERAFIM, that's just the entry fee. After the cardio spike, they move into floor work: two sets of 10 jump squats, then "plank crawls" that last the length of a full song.
They also incorporate side planks and 100 repetitions of various abdominal crunches. It’s high-volume. It’s repetitive. It’s boring in the way that only effective professional training can be. People often ask if they still do this every day. While their current schedule is packed with world tours and Coachella performances, the foundational strength built from this specific LE SSERAFIM workout is what allows them to maintain that "abs-on-stage" look year-round.
The Kazuha Effect and Core Stability
You can’t talk about this group’s fitness without mentioning Nakamura Kazuha. Her background with the Dutch National Ballet Academy changed the "body standard" for the group. Instead of aiming for thinness, the members have openly discussed how they compete with each other to see who can hold a plank the longest or who has the most defined obliques.
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Kazuha often shares her own modified versions of the routine on the group's vlog channels. She focuses heavily on the "inner core." This isn't just about the "six-pack" muscles. It’s about the transverse abdominis—the deep muscles that wrap around your spine like a corset.
If you want to emulate the LE SSERAFIM workout at home, you have to prioritize form over speed. During those 100 crunches, if your neck is straining, you’re doing it wrong. K-pop idols are athletes. They treat their bodies like machines because, frankly, their careers depend on it.
Why 100 Burpees Might Be Overkill for You
Is this workout actually healthy for the average person?
Honestly, probably not if you do it every single day without a base level of fitness. 100 burpees in a row puts an incredible amount of stress on your wrists, shoulders, and lower back. If your form breaks down at rep 40, the next 60 reps are just a recipe for an orthopedic appointment.
Experts in sports science often point out that "idol workouts" are designed for a specific purpose: rapid conditioning for 3-minute bursts of high-intensity dancing. For a regular person looking to lose weight or build muscle, a more balanced approach involving progressive overload with weights might be more effective. But there is something to be said for the mental toughness this routine builds.
- The Cardiovascular Benefit: You’re hitting your VO2 max quickly.
- The Core Density: The sheer volume of planks creates a "tight" midsection that is functional for balance.
- The Efficiency: No equipment. Just you and a floor you will eventually be sweating on.
Breaking Down the "Ab-Centric" Philosophy
The obsession with the LE SSERAFIM workout usually stems from one thing: the abs. The group has become synonymous with "11-line abs," a term in Korea for well-defined obliques and a vertical line down the center of the stomach.
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To get that look, they don't just do sit-ups. They do dynamic movements. One of the more "fun" (read: painful) parts of their routine involves the "plank walk-out." You start in a standing position, walk your hands out to a plank, do a push-up, and walk back. Do that for four minutes straight. It burns. It’s supposed to.
They also focus on "mountain climbers" performed at a steady, rhythmic pace rather than a frantic sprint. This builds time-under-tension. It's the secret sauce.
Does It Actually Work for Regular People?
I've seen dozens of fitness influencers try the LE SSERAFIM workout for 30 days. The results are usually consistent: improved cardiovascular health and significantly better core endurance. However, most people find they have to scale it.
Instead of 100 burpees, maybe start with 20. Instead of two sets of 100 jumping jacks, try four sets of 25 with short breaks. The "Fearless" mentality is about pushing your limits, but not to the point of injury.
It's also worth noting that the members' physiques are also a product of 6 to 10 hours of dance practice a day. That is an astronomical amount of NEAT (Non-Exercise Activity Thermogenesis). You can't expect to look exactly like Sakura just by doing 100 crunches in your bedroom if you’re sitting at a desk for the other 23 hours of the day.
The Real Routine (Modified for Longevity)
If you’re brave enough to try it, here is the structure most people follow based on the group's shared tips:
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- Jumping Jacks: 100 reps (Keep your arms stiff, no "noodle arms").
- Burpees: 100 reps (Scale to 50 if you value your joints).
- Jump Squats: 2 sets of 10 (Explode upward, land softly).
- Plank Crawls: Two songs' worth (Switch between high plank and elbow plank).
- Side Planks: 1 minute per side.
- Crunches: 100 reps (Mix it up: bicycle crunches, leg raises, traditional).
The trick isn't the exercises themselves—they're basic. The trick is the lack of rest. In the trainee version, there is almost no downtime between the cardio and the floor work. It’s designed to simulate the exhaustion of the second half of a concert setlist.
The Mental Game
The most interesting thing about the LE SSERAFIM workout isn't the physical toll. It’s the group’s branding. They are "Fearless." They are "Antifragile." They have built an entire identity around the idea that they worked harder than everyone else to get where they are.
When you’re at burpee number 74 and your lungs feel like they’re on fire, you start to understand the "Antifragile" lyrics a bit better. "The more you hit me, the stronger I get." It’s a bit dramatic for a Tuesday morning workout, but hey, it works.
Actionable Steps for Your Fitness Journey
If you want to start the LE SSERAFIM workout, don't go from zero to a hundred on day one. Start by incorporating the plank crawls into your existing routine. That's the most "K-pop specific" move they do, and it yields the fastest results for dance-like stability.
Focus on your breath. In The World Is My Oyster, you can hear the members rhythmic breathing—sharp exhales on the effort. This keeps your core engaged and prevents you from passing out during the high-rep cardio segments.
Lastly, remember that recovery is where the muscle actually grows. The members have access to professional massage therapists, high-quality nutrition, and strictly managed schedules. If you’re going to train like an idol, you have to sleep like one too.
Get a thick yoga mat. Your elbows will thank you during those plank crawls. Start with three days a week. Listen to your body, but don't let it lie to you when it says it's tired at rep ten. You're probably stronger than that.
How to Scale the LE SSERAFIM Routine Safely
- Week 1: Reduce all "100" counts to 25. Focus entirely on landing your jump squats without your knees caving in.
- Week 2: Bump the reps to 50. Increase the plank duration to 90 seconds.
- Week 3: Try the full 100 for jumping jacks, but keep burpees at 50. This protects your shoulders from overuse.
- Week 4: Attempt the full routine. Have a protein-heavy meal ready afterward to aid muscle repair.
- Hydration: Drink electrolytes. Plain water isn't enough when you're sweating this much in a short window.
- Surface: Do not do this on concrete. Use a rug or a gym mat to save your ankles from the impact of the burpees.
The reality of the LE SSERAFIM workout is that it’s a test of will. It’s not about being the skinniest person in the room; it’s about being the person who doesn’t sit down when the music starts. Whether you’re a fan or just someone looking to shake up a boring gym routine, there’s no denying the results this kind of intensity can produce if approached with a bit of common sense and a lot of water.