Le Sserafim workout is a high intensity bodyweight training exercise, popularized by the K-pop girl group Le Sserafim, that has received a lot of attention through mass media coverage and fan engagement challenges. The initial workout set typically consisted of 100 jumping jacks, 100 burpees, various rep schemes of jump squats, plank and core work.
While this workout attempts to emulate an idol-life level of conditioning, it is typically not appropriate for the general population without precise scaling of progressive levels and properly following the principles of exercise science based on evidence. Adequate technique, load management, and the proper recovery protocols are needed, not only to achieve sustainable conditioning results, but needed to lessen the likelihood of encountering musculoskeletal issues.
Summary
The Le Sserafim workout has attracted attention with its viral marking on social media and its ties to idol training programs emphasizing metabolic conditioning, plyometric output, and anaerobic muscular endurance.
The preponderance of reporting by media coverage has focused on the challenge aspects of the workout, with insufficient information regarding aspects of program design, intensity, or injury prevention.
In this report, we have synthesized publicly available information, included peer-reviewed exercise science literature, and highlighted gaps in programming identified in competing articles.
Our goal is to provide a progressive framework that can be used by new or advanced trainees in an evidence-informed context.
The Le Sserafim Workout: Core Routine
Description
Prescribed Order:
- 100 jumping jacks
- 100 burpees
- 2 sets of 10 jump squats
- 1 plank crawls (duration of a song)
- 2 sets of 10 plank up-downs
- 2 sets of 10 plank twists
- 3 sets of 25 crunches
Observed Aspects
- Metabolic Demand: The high volume of work creates an immediate increase in VO₂ requirements.
- Neuromuscular Demand: The plyometric execution patterns create eccentric loading and stress on the joints, especially with the repeated jumping.
- Core Stability Demands: The long time plank activities required a proficient type of anti-extension control.
Idol vs. General Population
Idol groups often train for several hours of dance or choreography sessions daily, developing a conditioning base of tolerance for activities such as this circuit. This base is lacking in the general population, leading to excess undue risk when attempting this protocol without critique.
Safety, Recovery, and Expectations
Risk Stratification
This document proposes that populations with low conditioning, previous musculoskeletal injury, or limited cardiovascular ability should minimize their exposure to high-volume burpees.
Intensity Regulation
The RPE and talk-test instruments can offer instant physiological feedback on exercise toleration. RPE 7–8 for highly load unfit subjects should not be repeatedly achieved.
Recovery Considerations
Muscular soreness (DOMS)—acceptable for 24–48-hour periods.
Injury markers—sharp pain in concentrated area, swelling, or gait changes warrant immediate cessation of exercise in patients.
Warm-up and Cool-down Framework
Warm-up—5–8 minutes dynamic mobility and neuromuscular preparatory exercise.
Cool-down—4–6 minutes static stretching and parasympathetic recovery.
Techniques Library: Form Cues and Variations
Burpees
- Modified: Step-back burpee (without push-up).
- Intermediate: Inclined burpee (with controlled tempo).
- Advanced: Standard burpee (with vertical jump).
Jump Squats
All landing mechanics must emphasize knee tracking and shock absorption.
Alternatives: Bodyweight squats (for low impact).
Planks
Crawl: Time-based (20-40 seconds).
Up-downs: Shoulder stability focused.
Twists: Neutral spine focus.
Core
Crunches have been replaced with dead bugs or hollow holds mitigating risks with spinal loading.
Progressive Training (Three Levels).
- Level 1: Novice (3 days/week, 30–35 minutes)Reduced reps (≤ 30 Burpees).
Extended rest recovery (60 seconds). - Level 2: Intermediate (4 days/week, 35 – 45 minutes)More complete circuits and E-M-O-M (each minute on the minute).Modified rest intervals.
- Level 3: Advanced (5 days/week, 45–55 minutes)Alternate intensity days that focus on state of readiness. Finishers that build upon work done in a conditioning segment.
4 Week Program
Week 1: Focused purely on technical execution.
Week 2: Gradually increase the number of repetitions.
Week 3: Less time between sets. Completed in a density approach.
Week 4: Increased intensity with optional plyometrics.
Additional recovery “dance-day” measures (mobility work, walking, light cycling) vary patterns of activity reflecting idol-quality.
Conditioning as more than the circuit
- Idol patterns blend choreography practice which will be elevated as an additional factor of NEAT (Non-Exercise Activity Thermogenesis).
- Replicated for general users at about 8,000-12,000 steps/per day.
- Active recovery such as yoga, walking will help self-regulate autonomic balances.
Nutritional context
- Protein: 1.4-2.0 grams/kg of body weight.
- Carb Cycling: Increase intake in higher burpee sessions.
- Hydration: Electrolyte replacement during prolonged sweating.
Idols might use restrictive eating patterns, but general recommendations are in favor of a sustainable eating practice rather than body driven eating restrictions.
Monitoring Progress
Immediate media reports indicate temporary changes in body weight or waist circumference, but the long-term changes that can get made must be stressed will depend on progressive overload.
Suggested measurements: performance logs (how fast you can perform burpees, how long you can hold a plank), girth measurements, and photo tracking.
Troubleshooting
- Joint discomfort on the burpee: Substitute the burpee with incline variations.
- Maximal HR response: Try interval rest or a modified range.
- Apartment-friendly modification: Substitute a jump squat with a step squat.
Example Workouts
- 30 minutes: a non-narrative of burpees, body-weight squats, and planks.
- 45 minutes: a full circuit with a gap for rest.
- 60 minutes: an advanced version with a conditioning finisher – “exercise to finish!”.
Expert Oversight and Source Context
The analysis represents a synthesis of circuits disclosed by the “idols,” exercise science to support the adaptation, and media reports. The program here is grounded in the evidence-based sports science principles of progressive overload, an emphasis on form, and a modification based on concerns for safety and injury prevention (not “risk”). This program fills the gap of those publicly shared “challenge diaries”.
FAQs
Is the Le Sserafim workout suitable for beginners?
Only with modified, scaled repetitions, modified burpees and possibly longer rest.
How many training sessions do I do on a weekly basis?
Three for a beginner, then follow-up by doing five over a period of adaptation.
Can I substitute burpees?
Yes. Step-backs, incline push-ups, and rowing intervals will all loosely replicate the metabolic demand.
Will this work out get me abs?
No. If your body fat is too high you can’t see your abs. Body fat reduction, nutrition, nutrition and genetics are the deciding factors.
What if my knees are sore and cannot handle jump squats?
You can substitute jump squats for controlled step squats and use a shock absorbing surface. Or do a slower paced pre-programmed warm, cool down or recovery workout.
Do I need equipment?
No. The program is based on body weight but resistance bands can support improved progression.