so true i do a 2 minute plank everyday but the first time i tried to do a 2 minute plank i died in the first 20 seconds and those 20 seconds felt like 2 hrs
TRIGGER WARNING. speaking from personal experience, if you have or are recovering from an ED, i wouldnt reccomend doing the full workout. and for everyone, id reccomend stretching before and after doing this. As a person that has eating problems, i felt super ill 5 minutes into the workout, and also got cramps and started intense shaking. If you do not get enough nutrients everyday, or dont have enough sleep, just over all too little energy, please dont push yourself through this workout. Take care and stay safe everyone
Yeah I agree with everything you said. Even if you don't have an ED, if you're not fit or used to working out, I wouldn't rec HIIT or anything intense like this workout. The 100 jumping jacks are already a lot at once. Try doing it in smaller sets with breaks in between.
@@Gloomy-writes from my experience(and I’m still doing this workout) I don’t see a big change on the weight but a good difference on my body, and I’m followed by a nutritionist, so I eat healthy 6/7, 5 times a day, cause I’m trying to came out from an ED(even if I’m chubby)… hope this can help🫰🏻
try an easier work out for the first week or so and then when you dont get sore afterwards you could try this workout. but remeber to not push yourself to hard, if your in pain do an even easier work out and rest
I would recommend trying to follow the same workout but make it easier with 50 burpees instead of 100 for example for the first week... because it's litterly physically impossible to start with this workout immediately from the start..
@emranao always stretch before a workout any physical activity to prevent injuries. Any athlete would know this but I'm pretty sure don't gotta be an athlete to know this😭
I recommend we do half of it at first, and then slowly adds more. Weight: 50kg Day 1 Routine: 1. 100 Jumping Jacks (2 min break every 50) 2. 50 burpees (2 min break) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Anti-Fragile) (2 min break) 5. 10 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 2 Routine: 1. 100 jumping jacks 2. 60 burpees (2 min break every 30) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Perfect Night) (2 min break) 5. 15 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 3 Routine: 1. 100 jumping jacks 2. 75 burpees (2 min break every 35) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Eve, Psyche & the Bluebeard’s wife) (2 min break) 5. 20 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 4 Routine: 1. 100 jumping jacks (2 min break every 50) 2. 85 burpees (2 min break every 40) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Unforgiven) (2 min break) 5. 20 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 5 Routine: 1. 100 jumping jacks (2 min break every 50 ) 2. 100 burpees (2 min break every 50) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Fearless) (2 min break) 5. 20 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 6 Routine: 1. 100 jumping jacks (2 min break every 50) 2. 100 burpees (2 min break every 50) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Want so bad) (2 min break) 5. 20 plank up and down (2 min break) 6. 20 plank twist (2 min break) Day 7 Routine: 1. 100 jumping jacks (2 min break every 50) 2. 100 burpees (2 min break every 50) 3. 20 jump squats (2 min break) 4. 1 song plank crawl (Princess Diana) (2 min break) 5. 20 plank up and down (2 min break) 6. 20 plank twist (2 min break) FEEL FREE TO USE THIS ROUTINE! ITS PERFECT FOR BEGGUNERS! Remember to drink water! Take 2 minute breaks! Shower! AND FIGHTINGGG!
Respects to Le Sserafrim , all other K-pop bands , Yoojin and everyone who did this workout [ including myself ].... surely this wasn't an easy journey. It may look easy looking at us doing this workout but doing it yourself makes you realise that nothing is easy....hatsoff to those who already accomplished it , I'm still in progress....
@@Sillygoofy2501 well...how do I put it? It's like...exhausting but not dangerous and it gives good results. I'm a teen too and I did it for like a month and I'm perfectly fine and the results are great. ( The first 2 weeks were really exhausting though )
@@Sillygoofy2501I mean I'm 13 and I've been doing it for the past 3 days so no it's not dangerous just very very exhausting just make sure to take a break doing each set bc when I first did it I didn't take breaks and almost passed out 😭
it's not their workout all the time. it's what they did pre-debut through their dance teacher who probably wanted to up their core strength in that limited time. now they do other things, have personal trainers if they want them, and kazuha does youtube work outs
Le sserafim's workout routine: 100 jumping jacks 4 x 25 burpees (I AIN'T DOING THIS-) 2 x 10 jump squats 1 song plank crawl 2 x 10 plank up & dowm 2 x 10 plank twist 75 crunches What she did is 3 days of work out, so much preferred to also do 3 days per week or just 2 to not exhaust yourself and make sure to have a diet prepared because you need a lot of proteins and more. Please if you feel exhausted easily, take breaks in between.
I would also like to add it's better for consistency to do one set of burpees ans move on to another workout and do one set of those then go back to one set of burpees and vice versa so it doesn't feel like you're getting bored and you can let that body part rest a bit while working on something else. That's what I do and it keeps me going
This workout is insane. You're there thinking, I know how to do a burpee I can totally do 25 of them, 4 sets with breaks psssshht that's nothing. Only 8 burpees in and I didn't know if I was going to live another day
Fr, I discovered this workout a few days ago and today managed to do 70 burpees (4x15 plus 10), but after like the 20th my thighs go kinda numb and I'm scared I'm going to end up not having a nose 😂
I did this workout and I'd recommend doing as much as you can bc at the Burpees I only did 60 and I felt like passing out stay safe and don't overdo yourself ❤️
Hey, I'm Ivan and I'm a boy, 15 years old and I tried it and the HARDEST thing for me is the 4x25 Burpees and the 75 Crunches. Then after I'm done with the Crunches, I did 10 more because I lost count of it😅 when I did the 1 song for the Plank Crawl I did Jisoo Flower and I thought it was at the first Chorus but actually it was at the last one, and I did take some breaks at the Plank Crawl. so after I'm done doing the extra 10 Crunches, I rested for a few seconds then I tried push ups, at first, I can only do like 1 or 2 push up then after the 2nd push up I would feel tired, but now I can do 2 but the 3rd one I get tired so yeah, in conclusion, the workout was hard (it was also my first workout I think) but I did improve juuust a little on my Push ups. I just wanted to share my experience on this workout, and I hope everybody that did it is okay and is not feeling sick or your body feels one kind, I hope all of y'all are perfectly fine😊❤
I've been doing this workout for almost a week and this is the most I've worked out in about 5 years so I'm suuuuuper out of shape. This workout is sooooo hard but I already got so much better in less than a week. The first time I did this workout I only did 60 jumping jacks and 10 burpees and now I'm up to 100 jumping jacks and 80 burpees. In a few days I'll hopefully manage to complete the entire workout
This is probably an advanced HIIT workout. you should have done everything in 3-4 rounds. So 25 jumping jacks, 25 burpees, aproximately 19-20 crunches, the plank crawl. This was a fun video. and I might try a version of this in my own workouts
Im sorry its great for sedentary people or for a person that is not uses to classic fitness moves but it ISNT that intensive or hard. As an intermediate level hiit enthusiast, its quite easy and does not require mich explosiveness or endurance
hey seeing this kinda motivated me and i am surely gonna do this 😉🔥🔥⚠⚠ wait for the updates DAY1 : jumping jacks 100 : was not that hard bcz I do jumping jacks daily burbees 25 4sets : was so hard . I didnt thought I could finish it . but yeah I did jump squats 10 2sets : the easiest in this workout 1min 2sets plank crawl : i couldnt do in 1 go in a song bcz this workout is new to me . i have never seen it so I didnt pressurize myself but next day I will surely do a full song plank up and down 10 2sets : not bad but not good plank twist 10 2set : same as plank up and down . not bad not good crunches 75 : i did bicycle crunches which I does regularly I would do a 50 times daily . so it was not bad and I am not doing any type of diet while doing this workout . just regular foods wait for next updates
I watched this and thought it doesn’t seem that hard since I work out regularly but I’ll tell you, holy crap this is probably the most intense HIIT I have ever don’t recommend breaking it into bits or work up to completing it all don’t go to the extreme if your body’s not ready
I just finished the third day and u dont understand how much motivation u gave me. For three days straight I have opened this video and did this workout with you. THANK YOU
I saw some changes in my body after like 10 days, throughout 1-3 it was just becoming easier. I really recommend u start doing this for yourself.@@Mmariemmm00
I finally had the motivation to start today after stalling for about 3 weeks now. Everything was okay (I used to excercise a lot a while ago but i stopped) but I'm not going to lie the burpees absolutely murdered me, I only managed 82. Please leave a comment here or like to keep my motivation up!
Let me keep ya'll updated with my progress : Height:5'6 Day1: before 73.2kgs After 72.2kgs ( I already did this workout months ago , l got boring so l stopped but let's start again !)
Its hard at first and getting the routine/habit is hard but its rewarding. I see some difference but not as much as this girl in the video. I do it 4X a week now because i go to the gym 5X a week at night.
My progress as a 14 yr old that gets made fun alot about my weight!! Im 5'3-5'4 and i weight 78-79 kilos (im midsize my clothes are L-Xl) planning on doing this everyday if possible Day 1: Im not even done and im already dying the first 25 burpees were easy and the jumping jacks weren't too bad i have no idea how I'll complete the 3 other burpee sets (started with doing 50 burpees)😭😭 accidentally did 25 jump squats also modified the plank up & downs that's all Day 2:
LOL ok I’m gna try this for 3 days cuz I randomly got the motivation to do this LMAO😭 Day 1: 100 jumping jacks ^ I stopped at 50 because I got a cramp mid way but I finished the rest -25x4 burpees ^ I DIED AT THESE LOL I took multiple breaks -1 song plank crawl ^ felt the burn alot but my wrists started hurting -2x10 plank up and down ^ I did these in one go without a break, make sure not to twist ur hips btw! FLAT BACK AT ALL TIMES🥲 -2x10 plank twist ^ did these in one go, I did it very slowly it was easy. KEEP FLAT BACK! -x75 crunches ^back was hurting a little bit, and it was hurting my stomach sm😊 end of day1! My goal is to not take such Long breaks 💀 See u trmw🫶🏻 Heyy day 2! I see little results, I eat 3 meals everyday and limited my snacks this week. My tummy got more flat but no abs yet... I might extend -100 jumping jacks ^I went slowly because I believe quality reps will have better results. No cramps thihs time :) -25x4 crunches ^this time i was SWEATING. I had to run to the washroom every 15 burpee to wash my face LOL... But i finished and went slowly today and it was burning :) -1 song up and down plank ^ I couldn't push through, my amrs were abt to cramp up.. I stopped at 1:30 and break till 2:40 of the song SUPER by SVT! 3:20 is the duration btw :) -2x10 plank twist ^I went slowly and felt burn through my whole body.. -75 crunches ^ I did 25 crunches and 3 sets :) I felt the burn alot.. i ended off with a 3 set of 30 seconds side plank. I feel like the plank twists wont benefit me! See you trmw everyone last day btw. Ill continue with another workout after this lesserafim challenge:) Day 3... I sweated SO MUCH... I took less breaks this time and this workout was getting difficult everytime. x100 jumping jacks ^ always loved this it was a great start to the warmup x25 x4 burpees ^ I AM TELLING YOU. THIS IS SO CRAZY. I cannot even do 25 in a row its crazy. Felt the burn and sweat bullets today. x2 x10 jumping squats ^I spreaded my stance a bit to target the glutes more since I have none hehe, felt the burn everywhere in my legs x2 x10 up and down pank ^Struggled the second set! Felt the burn alot and I was drenched in sweat x1 song plank crawl ^I listened to tell me by fifty fifty! 3:38 is the duration, My legs felt the burn as well! x2 x10 plank twist ^ These burned my tummy sm but it felt great x75 crunches ^ did 25 reps of 3 sets and I felt the burn it was so uncomfy :) I ended off today with 2 sets of side planks for 30 seconds, left and right. But I definitely saw my stomach get flat and I see a faint line going from the middle of my rib cage to my belly button, I assumed that was the abs forming ! But yes I'll update if I do this again! this was a fun 3 day challenge :))
Uhmm so i am a person who does a lot of workout and i go gym too,i always challenge my limits,when i tried lesserafim workout first it was hard but i didn't felt sore or like puking like others maybe because i am used to exercising,but then i tried jungkook's vlive workout along lesserafim workout for 3 days and i lost 3kgs💀 and also since then my strength is so much increased and whatever workout i do,my body doesn't get sore and i feel energetic
Quite a few comments about people struggling with burpees. If that's you, do the modified burpees like she's doing in the video (those aren't full burpees) to work up to doing full burpees. A burpee includes a push-up, not just stepping/jumping back to a plank. Your chest doesn't have to touch the ground (that would be a deadman burpee).
I do this for 5 days, and twice a day and I don't follow any diet but I eat dinner at 6.00pm I'm 150cm and 50kg Day 1 : do it twice (exhausted very very very very very very exhausted) and now, I'm 150cm and 47.4 kg Day 2 : do it twice (don't like yesterday) now, 150cm and 44.8kg Day 3 : do it twice (okie not at all) now, 150cm and 42.2kg Day 4 : do it twice (I'm okie) now, 150cm and 39.6kg Day 5 : finally last day do it twice (I don't feel sweat or exhausted or anything) now, I'm 150cm and 47kg GUYS IT'S REALLLLL! I lost 13 kg in just 5 days now, I'm invisible but please consult doctor. 😊
this workout is INTENSE, i tried this on the same day straight along with other workouts like kazuha's workout, a kpop leg workout, an arm workout, and the new jeans ab workout because i missed my tennis practice today...i am dead
Meanwhile me😢 4x25 burpees 4x25 leg raises 4x25 Russian twists 4x25 crunches 2x25 jump squats 2x10 plank up and down Running (depends how long and fast) Prank crawls (through my whole fav song *I did BTS BSAT (blood sweat and tears)*) 100 jumping jacks (Hope I come alive )💀
@@yogurtluvrrr No this is my soul talking. I died due to the severe pain after the workout. Please show your presence at my funeral Time: 1:30 What to bring: JUST DO NOT BRING A LE SERAFIM ALBUM! Okay goodbye
A tip for anyone if u think it's hard u can't do it but u want to do it u can try doing the half of the workout first then take a break (long or short) then do the other half of the workout n if u want it to work fast then u can try doing it 2 times a day bcs le sserafim do it 2 times a day n if u hv any health problems then only do the half of the workout n remember when Ur Doing it then make sure to take a break (short) I hope you do not hv a bad time I know it is hard
Hello, I'm a 5'7" teen who works out every once in a while but I want to try doing this for 21 days (3 weeks) for the month of August. I'll edit this everyday but please do feel free to remind me in replies if I forget. Note: I will not be following a diet apart from smaller portions and drinking a ton of water! Day 1✅: about 70 mins (40-50 mins w/o breaks) Starting weight - 155.8 lbs -This workout was definitely intense! I had to pause several times to sit or lay down, and it did feel like I might throw up all the water I'd drunk before the workout. But in the end I accomplished Day 1! -Instead of doing the exercises all at once, I divided everything up into 4 rounds. Each round consisted of 25 jumping jacks, 25 burpees, Half a song plank crawl, 5 planks up and down, 5 plank twists, and 19 crunches. I think this really helped me get through it because I was changing exercises often which kept me focused and made it less boring. The burpees were actually not the toughest for me, although I had to take a 30 second break every 5 burpees. They actually got easier by my 3rd round. I found the plank up and downs to be very hard because my arms were weak by the time I got to them. -I did a 5 min pre-workout stretch and a 10 min post-workout stretch to avoid muscle pain and body aches as people described their whole body to be in pain after the workout in the comments. -I ate two string cheese, three handfuls of popcorn, 3 bowls of salad (it was too good 😂), 2 bowls of fried rice, one veggie chocolate chip muffin, a small handful of white chocolate chips, and I think that's all. -I think I drank about 115 fl oz of water but it might be less cause I lost track. And that's all for Day 1, I won't write so much for the next days, don't worry 😂
I’ve been doing this work out for two days now since I was diagnosed with premature menopause at the age of 30. Conceiving will be challenging for me and my husband. I promised him that I would take extra care of my body so that we can both have long, healthy lives to care for each other. This workout is so hard but I enjoy doing it.
Okay im gonna try it Day 1 : it hurts like hell my poor stomach Day 2 : it didn't hurt as much and I did the burpees at the end to save energy for the other exercises and it was better and quicker and I didn't feel like passing out 😅 Day 3 : took a break Day 4: went pretty smooth I'm also eating healthy I do see some weight loss "let's do this" Reminde me for day 5 pls
i love this kind of video It inspires me to see people sharing their thoughts and feelings, including the exercises they are doing .I will try it (I'm just starting to learn English, so please correct me if there are any grammar mistakes)
I lost 9kg within 3 weeks doing this workout routine and all the sweat worth it! Yes it's super hard and feeling sore all the time but when you get used to it, it's just a everyday simple workout. I've already lost 9kg in 3 weeks my target is to lose 20kg so let's rock on!!
Really 🥺 broo after doing this workout can we study for 9 hour's without getting exhausted because I'm student preparing for exam so I need proper guidance.
Hi guys I will try this workout I am (49.8) kilo Day1/ it was easy and hard it was easy Becouse I always do workout Day2/ it was easier than yesterday and I saw a little difference of my body (my belly ) (Note) In the (1,2) day I didn’t make any diet and Thai is a big problem so I started diet form day(3)… Day3/ so today I did it it was easier but I didn’t make the burpees and up and down plank becouse I had a spasm but I double the other exercises Day4/ Day5/ Day6/ Day7/
I’m like the laziest person you’ll ever meet, I pretty much will only move if necessary. But I want to be more fit, i want to try the workout! But I will most likely just start with doing half of the half of the repetitions so I don’t kill myself by accident.
Your three-day journey into Le Sserafim's intense workout is like a condensed adventure into the realms of physical challenge and self-discovery. It brings to mind the transformative experiences I encountered under the guidance of my lifecoach, Lisa Haisha, during a soul-enriching retreat in the Philippines. Both your dedication to pushing physical limits and Lisa's teachings on soulful exploration resonate with me, inspiring a holistic approach to self-improvement.
Oh, hello everyone. I started doing this yesterday 😮💨 Because I'm not good at sports, I did 100 jumping jacks, 3 x 15 Burpees, 2 x 10 jump squats, 1 song plank crawl, 1 x 5 plank up-down, 75 crunches. Yes, this is less than in the video, but in one day I lost 1 kg!!!! 🎉
I started doing the workout yesterday, today was my first day but I did switch it up a bit, 100 jumping jacks, 25burpees (I gave up after 10😭), 20 squats, 30 seconds plank crawl, 20 up and downs, 20 plank twists, 100 high knees, and 100 sit-ups! I'll be doing it for a week without any dieting!
@@hxnix855 knowing me I would never FUN FACT:Your parents know you more than you know yourself,you forget when you are a baby lots of times and your parents remember every single thing,your first crawl,first diaper change etc*joke but yk the good memories and the memorable ones
I had dinner before I **attempted to do this workout. backfired on me immediately when I started and I probably shouldn't have done the workout right after eating. I'll be attempting again tomorrow, of course with an empty belly.
![[C.C.] Check out their pilates routine! #IVE #YUJIN #WONYOUNG](/img/1.gif)
This KILLED me. I swear i never sweated so much while doing a workout
LITERALLY KILLED ME
Fr
LITERALLY 😭
OUCHIWAWA!!
Same fr
Did this for a week and to this day it’s the only workout where I’ve lost weight without modifying my eating. It’s that hard
How much u lost
@@L3NA4it depends on how much you weigh, and it different for everyone because every body isn't the same!
Ive been doing this for two days, and I can already see some ab defines, and my belly got a lil flatter.
Im doing this for the rest of the week
@@mxiso6238 no shit lmfao they were just asking how much this person lost not how much everyone lost
@@ary_grande_kpophow’d you get abs mine are the same and my belly feels the same😭
you really don't realize how long a minute is until u work out lol
Omg fr
REAL
FRRRR
so true i do a 2 minute plank everyday but the first time i tried to do a 2 minute plank i died in the first 20 seconds and those 20 seconds felt like 2 hrs
Yep
TRIGGER WARNING. speaking from personal experience, if you have or are recovering from an ED, i wouldnt reccomend doing the full workout. and for everyone, id reccomend stretching before and after doing this. As a person that has eating problems, i felt super ill 5 minutes into the workout, and also got cramps and started intense shaking. If you do not get enough nutrients everyday, or dont have enough sleep, just over all too little energy, please dont push yourself through this workout. Take care and stay safe everyone
Totally agree👍🏻
Yeah I agree with everything you said. Even if you don't have an ED, if you're not fit or used to working out, I wouldn't rec HIIT or anything intense like this workout. The 100 jumping jacks are already a lot at once. Try doing it in smaller sets with breaks in between.
I don’t think that I have or had ED but I also felt I’ll a few minuets in
Hey how much time it takes to burn fate like not to much but an u can say average with this experience
@@Gloomy-writes from my experience(and I’m still doing this workout) I don’t see a big change on the weight but a good difference on my body, and I’m followed by a nutritionist, so I eat healthy 6/7, 5 times a day, cause I’m trying to came out from an ED(even if I’m chubby)… hope this can help🫰🏻
She makes it look so easy😭😭I want to give this a try knowing I’ll be in pain afterwards😭🙏
try an easier work out for the first week or so and then when you dont get sore afterwards you could try this workout. but remeber to not push yourself to hard, if your in pain do an even easier work out and rest
I would recommend trying to follow the same workout but make it easier with 50 burpees instead of 100 for example for the first week... because it's litterly physically impossible to start with this workout immediately from the start..
Dont do it
same 😭
you just Predicted a LE SSERAFIM comeback “MAKE IT LOOK EASY”
For anyone else planning on doing this: remember to stretch before and after! Also drink LOTS of water before and after!
stretching before workout is not right. search it on the internet
correcting this as: warm up before workout, cool down after workout.
@@emranao the internet still says to stretch? And warming up in this scenario would be stretching lol
@emranao always stretch before a workout any physical activity to prevent injuries. Any athlete would know this but I'm pretty sure don't gotta be an athlete to know this😭
Don't drink Lots of water before workout it causes cramp
When Le Sserafim said they were Antifragile, THEY MEANT IT
😍😍❤
your video is hilarious, watching you doing each workout is entertaining and when you look into the camera you are like why am I doing this lmao
AWW glad u enjoyed it!! :’)
@@yoojinslife Everytime you upload makes my day. Jingoos!! 🤍
I recommend we do half of it at first, and then slowly adds more.
Weight: 50kg
Day 1 Routine:
1. 100 Jumping Jacks (2 min break every 50)
2. 50 burpees (2 min break)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Anti-Fragile) (2 min break)
5. 10 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 2 Routine:
1. 100 jumping jacks
2. 60 burpees (2 min break every 30)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Perfect Night) (2 min break)
5. 15 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 3 Routine:
1. 100 jumping jacks
2. 75 burpees (2 min break every 35)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Eve, Psyche & the Bluebeard’s wife) (2 min break)
5. 20 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 4 Routine:
1. 100 jumping jacks (2 min break every 50)
2. 85 burpees (2 min break every 40)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Unforgiven) (2 min break)
5. 20 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 5 Routine:
1. 100 jumping jacks (2 min break every 50 )
2. 100 burpees (2 min break every 50)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Fearless) (2 min break)
5. 20 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 6 Routine:
1. 100 jumping jacks (2 min break every 50)
2. 100 burpees (2 min break every 50)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Want so bad) (2 min break)
5. 20 plank up and down (2 min break)
6. 20 plank twist (2 min break)
Day 7 Routine:
1. 100 jumping jacks (2 min break every 50)
2. 100 burpees (2 min break every 50)
3. 20 jump squats (2 min break)
4. 1 song plank crawl (Princess Diana) (2 min break)
5. 20 plank up and down (2 min break)
6. 20 plank twist (2 min break)
FEEL FREE TO USE THIS ROUTINE! ITS PERFECT FOR BEGGUNERS!
Remember to drink water!
Take 2 minute breaks!
Shower!
AND FIGHTINGGG!
How much weight did u lost by doing this for a week ?
I got abs! (not those big ones)! Im taking a rest right now. But still having a good eating habit. IT WORKS!!@@nikisbae7
How many kgs did u lose??
I've been doing this for 2 months now, rn I am at 44Kg. I lost 6kg :)@@charvi9098
@@Alyssa514 how many kilos did you lose?
Respects to Le Sserafrim , all other K-pop bands , Yoojin and everyone who did this workout [ including myself ].... surely this wasn't an easy journey. It may look easy looking at us doing this workout but doing it yourself makes you realise that nothing is easy....hatsoff to those who already accomplished it , I'm still in progress....
hey is it like THAT hard? mostly adult people do it, but I'm just a teen rn so is it dangerous???
@@Sillygoofy2501 well...how do I put it? It's like...exhausting but not dangerous and it gives good results. I'm a teen too and I did it for like a month and I'm perfectly fine and the results are great. ( The first 2 weeks were really exhausting though )
tysmm actually, u caught me doing it RIGHT NOW!!!im restarting and ty for the tips, I ope I get good results @@Hyerin-7138
@@Sillygoofy2501I mean I'm 13 and I've been doing it for the past 3 days so no it's not dangerous just very very exhausting just make sure to take a break doing each set bc when I first did it I didn't take breaks and almost passed out 😭
@@yunafiedjypp5677 im 11 and thx for the advice
it's not their workout all the time. it's what they did pre-debut through their dance teacher who probably wanted to up their core strength in that limited time. now they do other things, have personal trainers if they want them, and kazuha does youtube work outs
core strength but also cardio since dancing requires good cardio.
Le sserafim's workout routine:
100 jumping jacks
4 x 25 burpees (I AIN'T DOING THIS-)
2 x 10 jump squats
1 song plank crawl
2 x 10 plank up & dowm
2 x 10 plank twist
75 crunches
What she did is 3 days of work out, so much preferred to also do 3 days per week or just 2 to not exhaust yourself and make sure to have a diet prepared because you need a lot of proteins and more. Please if you feel exhausted easily, take breaks in between.
Going to try this hope I don’t give up 😭
I would also like to add it's better for consistency to do one set of burpees ans move on to another workout and do one set of those then go back to one set of burpees and vice versa so it doesn't feel like you're getting bored and you can let that body part rest a bit while working on something else. That's what I do and it keeps me going
The 'I ain't doing this' for the burpees is so real cause that's the only part I think that's truly difficult
This workout is insane. You're there thinking, I know how to do a burpee I can totally do 25 of them, 4 sets with breaks psssshht that's nothing. Only 8 burpees in and I didn't know if I was going to live another day
Fr, I discovered this workout a few days ago and today managed to do 70 burpees (4x15 plus 10), but after like the 20th my thighs go kinda numb and I'm scared I'm going to end up not having a nose 😂
i never go over 50 imma di3 fr
Omg same tbh like-
I did this workout and I'd recommend doing as much as you can bc at the Burpees I only did 60 and I felt like passing out stay safe and don't overdo yourself ❤️
SAME! My arms were shaking🥹
i did 100 and i was shaking it was insanely hard and when i got to my 80 burpees i felt like passing out too its rlly hard
Hey, I'm Ivan and I'm a boy, 15 years old and I tried it and the HARDEST thing for me is the 4x25 Burpees and the 75 Crunches. Then after I'm done with the Crunches, I did 10 more because I lost count of it😅 when I did the 1 song for the Plank Crawl I did Jisoo Flower and I thought it was at the first Chorus but actually it was at the last one, and I did take some breaks at the Plank Crawl. so after I'm done doing the extra 10 Crunches, I rested for a few seconds then I tried push ups, at first, I can only do like 1 or 2 push up then after the 2nd push up I would feel tired, but now I can do 2 but the 3rd one I get tired so yeah, in conclusion, the workout was hard (it was also my first workout I think) but I did improve juuust a little on my Push ups.
I just wanted to share my experience on this workout, and I hope everybody that did it is okay and is not feeling sick or your body feels one kind, I hope all of y'all are perfectly fine😊❤
U SLAAY BRO :>>
@@nonamebye7 lol what a coincidence, start imagining lol :>
SLAY
Stay strong, my friend!!
@@icycandiee6343 thank you! :D
I've been doing this workout for almost a week and this is the most I've worked out in about 5 years so I'm suuuuuper out of shape. This workout is sooooo hard but I already got so much better in less than a week. The first time I did this workout I only did 60 jumping jacks and 10 burpees and now I'm up to 100 jumping jacks and 80 burpees. In a few days I'll hopefully manage to complete the entire workout
Good luck!!
This gave me motivation rn its 1am and I'm sharing a room💀
i share a room as well so i always do workouts when my sister is gone, asleep (usually at like 3am☠️) or i just do it in my cramped ass bathroom☠️😭
This is probably an advanced HIIT workout. you should have done everything in 3-4 rounds. So 25 jumping jacks, 25 burpees, aproximately 19-20 crunches, the plank crawl. This was a fun video. and I might try a version of this in my own workouts
no it isn't lmao
@@heavymetal1izationit literally is tho. It's an intensive HIIT workouts
Im sorry its great for sedentary people or for a person that is not uses to classic fitness moves but it ISNT that intensive or hard. As an intermediate level hiit enthusiast, its quite easy and does not require mich explosiveness or endurance
I've done this workout before but I was so unmotivated and didn't do anything but seeing someone else doing it I think it's kinda helping me
hey seeing this kinda motivated me and i am surely gonna do this 😉🔥🔥⚠⚠
wait for the updates
DAY1 : jumping jacks 100 : was not that hard bcz I do jumping jacks daily
burbees 25 4sets : was so hard . I didnt thought I could finish it . but yeah I did
jump squats 10 2sets : the easiest in this workout
1min 2sets plank crawl : i couldnt do in 1 go in a song bcz this workout is new to me . i have never seen it
so I didnt pressurize myself but next day I will surely do a full song
plank up and down 10 2sets : not bad but not good
plank twist 10 2set : same as plank up and down . not bad not good
crunches 75 : i did bicycle crunches which I does regularly I would do a 50 times daily . so it was not
bad and I am not doing any type of diet while doing this workout . just regular foods
wait for next updates
Update needed, are you still going strong?
Update?
PLS UPDATE
bro's probably dead.... R.I.p jeenieeeebubles90746
its been 3 weeks..
I watched this and thought it doesn’t seem that hard since I work out regularly but I’ll tell you, holy crap this is probably the most intense HIIT I have ever don’t recommend breaking it into bits or work up to completing it all don’t go to the extreme if your body’s not ready
I did this for a whole ass month and lost 27kg, I recommend this so much my body is tea now.
What did you eat during this period?
HOW IS YOUR HAIR SO PERFECT AND LOOKS SO HEALTHY
(love the video💕)
I just finished the third day and u dont understand how much motivation u gave me.
For three days straight I have opened this video and did this workout with you.
THANK YOU
Did u see any change after 3 days ?
I saw some changes in my body after like 10 days, throughout 1-3 it was just becoming easier. I really recommend u start doing this for yourself.@@Mmariemmm00
doing this for 6 weeks so i don't look like an m&m at graduationnnn wish me luck if anyone sees this remind me on the 18 of december!!
good luck
damn did it work
Tomorrow!
did it work??
Heyy did it work?any updates
I finally had the motivation to start today after stalling for about 3 weeks now. Everything was okay (I used to excercise a lot a while ago but i stopped) but I'm not going to lie the burpees absolutely murdered me, I only managed 82. Please leave a comment here or like to keep my motivation up!
keep going love
82 is still a lot👏🏾👏🏾👏🏾👏🏾 keep going🙋🏾♀🏅
Did this for 2 weeks and lost 15.7kg but it was BRUTAL😭
Holy smokes!! 15kg in only 2 weeks!! 😵
I'm definitely trying this
YOOOO IF YOU CAN LOOSE 15 KG IN 2 WEEKS I'M DEFINITELY TRYING THAT
What was your diet??
@@youlovekennediI was on a calorie deficit,so not really much on a diet😊!but still works just as well.
@@1ceCream0o0 what were the results 😱
Let me keep ya'll updated with my progress :
Height:5'6
Day1: before 73.2kgs
After 72.2kgs ( I already did this workout months ago , l got boring so l stopped but let's start again !)
Le Seerafim is crazy for this one
first time hearing about kimchi sinigang, sounds yum ! also congrats on pushing through it 🙏
I loved hers energy!!😍
Going to start adding this to my morning workout routine
same
how’s it going?
Its hard at first and getting the routine/habit is hard but its rewarding. I see some difference but not as much as this girl in the video. I do it 4X a week now because i go to the gym 5X a week at night.
My progress as a 14 yr old that gets made fun alot about my weight!! Im 5'3-5'4 and i weight 78-79 kilos (im midsize my clothes are L-Xl) planning on doing this everyday if possible
Day 1: Im not even done and im already dying the first 25 burpees were easy and the jumping jacks weren't too bad i have no idea how I'll complete the 3 other burpee sets (started with doing 50 burpees)😭😭 accidentally did 25 jump squats also modified the plank up & downs that's all
Day 2:
Update!!! Keep going
Update!
I'm the same! But I'm 15, and weigh 76 kg so I'm gonna drink tons of water and do this!
I'll start doing them too and watching you really inspired me ☺️❤
(my English is bad but I hope you understand)
that was perfect actually!
I came for the workout and stayed for the food.....DO YOU SEE WHY I NEED THIS WORKOUT?!?!?
Im definitely gonna try these tomorrow (if I remember I hope) but also your room is so pretty 😭❤
So? Did u try it ?!
@@Tottenham___7 Yes. Worst half hour of my life I can tell you that😭
LOL ok I’m gna try this for 3 days cuz I randomly got the motivation to do this LMAO😭
Day 1: 100 jumping jacks
^ I stopped at 50 because I got a cramp mid way but I finished the rest
-25x4 burpees
^ I DIED AT THESE LOL I took multiple breaks
-1 song plank crawl
^ felt the burn alot but my wrists started hurting
-2x10 plank up and down
^ I did these in one go without a break, make sure not to twist ur hips btw! FLAT BACK AT ALL TIMES🥲
-2x10 plank twist
^ did these in one go, I did it very slowly it was easy. KEEP FLAT BACK!
-x75 crunches
^back was hurting a little bit, and it was hurting my stomach sm😊
end of day1! My goal is to not take such Long breaks 💀 See u trmw🫶🏻
Heyy day 2! I see little results, I eat 3 meals everyday and limited my snacks this week. My tummy got more flat but no abs yet... I might extend
-100 jumping jacks
^I went slowly because I believe quality reps will have better results. No cramps thihs time :)
-25x4 crunches
^this time i was SWEATING. I had to run to the washroom every 15 burpee to wash my face LOL... But i finished and went slowly today and it was burning :)
-1 song up and down plank
^ I couldn't push through, my amrs were abt to cramp up.. I stopped at 1:30 and break till 2:40 of the song SUPER by SVT! 3:20 is the duration btw :)
-2x10 plank twist
^I went slowly and felt burn through my whole body..
-75 crunches
^ I did 25 crunches and 3 sets :) I felt the burn alot..
i ended off with a 3 set of 30 seconds side plank. I feel like the plank twists wont benefit me! See you trmw everyone last day btw. Ill continue with another workout after this lesserafim challenge:)
Day 3... I sweated SO MUCH... I took less breaks this time and this workout was getting difficult everytime.
x100 jumping jacks
^ always loved this it was a great start to the warmup
x25 x4 burpees
^ I AM TELLING YOU. THIS IS SO CRAZY. I cannot even do 25 in a row its crazy. Felt the burn and sweat bullets today.
x2 x10 jumping squats
^I spreaded my stance a bit to target the glutes more since I have none hehe, felt the burn everywhere in my legs
x2 x10 up and down pank
^Struggled the second set! Felt the burn alot and I was drenched in sweat
x1 song plank crawl
^I listened to tell me by fifty fifty! 3:38 is the duration, My legs felt the burn as well!
x2 x10 plank twist
^ These burned my tummy sm but it felt great
x75 crunches
^ did 25 reps of 3 sets and I felt the burn it was so uncomfy :)
I ended off today with 2 sets of side planks for 30 seconds, left and right. But I definitely saw my stomach get flat and I see a faint line going from the middle of my rib cage to my belly button, I assumed that was the abs forming ! But yes I'll update if I do this again! this was a fun 3 day challenge :))
100 BURPEES???? WHAT THE HELL IS SHE SUPERMAN OR SOMETHING
Hey I also did it almost a week and noticed that line like. Thing from between the ribs I didn't knew what was that😂
OH HELL NAW 😭😭😭
@@cranburrey it’s 24 burpees and do that 4 times I did breaks in between so it felt very short…?
@@anahitanorphan Basically don’t rush through the process 🙃 I did 24 burpees slowly and repeated that 3 more tomes
Uhmm so i am a person who does a lot of workout and i go gym too,i always challenge my limits,when i tried lesserafim workout first it was hard but i didn't felt sore or like puking like others maybe because i am used to exercising,but then i tried jungkook's vlive workout along lesserafim workout for 3 days and i lost 3kgs💀 and also since then my strength is so much increased and whatever workout i do,my body doesn't get sore and i feel energetic
THE JUMPING JACKS MAKING YOU NEED TO GO TO THE BATHROOM IS SO RELATABLE 😭😭
Quite a few comments about people struggling with burpees. If that's you, do the modified burpees like she's doing in the video (those aren't full burpees) to work up to doing full burpees. A burpee includes a push-up, not just stepping/jumping back to a plank. Your chest doesn't have to touch the ground (that would be a deadman burpee).
your video is so funny thank you for this !! AND NANA IS SO CUTE OMG
You motived me to do this too🫂✨
100 Jumping Jacks
4 x 25 Burpees
2 x 10 Jump Squats
1 song Plank Crawl
2 x 10 Plank Up and Down
2 x 10 Plank Twist
75 Crunches
Love u for this
7:38 you're so real for this bahahaha I just found your channel and I love your vibe
I do this for 5 days, and twice a day and I don't follow any diet but I eat dinner at 6.00pm
I'm 150cm and 50kg
Day 1 : do it twice (exhausted very very very very very very exhausted) and now, I'm 150cm and 47.4 kg
Day 2 : do it twice (don't like yesterday) now, 150cm and 44.8kg
Day 3 : do it twice (okie not at all) now, 150cm and 42.2kg
Day 4 : do it twice (I'm okie) now, 150cm and 39.6kg
Day 5 : finally last day do it twice (I don't feel sweat or exhausted or anything) now, I'm 150cm and 47kg
GUYS IT'S REALLLLL!
I lost 13 kg in just 5 days now, I'm invisible but please consult doctor. 😊
Not me googling the shortest song and doing a plank for 27 seconds 😅😅
Get up by new jeans
I def do NOT recommend this to people under 15!! Please if you're a beginner don't do this cuz this is literally intense😭
The girl in your videos that has a really good black long hair is really pretty!
Exactly when I needed a exercise plan.
I was never so happy to had a add between this workout
OMG UR CAT IS THE CUTEST THING.
this workout is INTENSE, i tried this on the same day straight along with other workouts like kazuha's workout, a kpop leg workout, an arm workout, and the new jeans ab workout because i missed my tennis practice today...i am dead
I DID IT OMG IT WAS SO INTENSE…
THANK YOU FOR THE VIDEO ❤
did the le sserafim workout today and never have i ever felt so nauseous after a workout before 😭😭
Meanwhile me😢
4x25 burpees
4x25 leg raises
4x25 Russian twists
4x25 crunches
2x25 jump squats
2x10 plank up and down
Running (depends how long and fast)
Prank crawls (through my whole fav song *I did BTS BSAT (blood sweat and tears)*)
100 jumping jacks
(Hope I come alive )💀
HELLO ARE YOU ALIVE
@@yogurtluvrrr No this is my soul talking. I died due to the severe pain after the workout. Please show your presence at my funeral
Time: 1:30
What to bring: JUST DO NOT BRING A LE SERAFIM ALBUM!
Okay goodbye
100 Jumping jacks
4x25 burpies
2x10 jumpsquat
(song) plank crawl
2x10 plank up and down
2x10 plank twists
75 crunches
A tip for anyone if u think it's hard u can't do it but u want to do it u can try doing the half of the workout first then take a break (long or short) then do the other half of the workout n if u want it to work fast then u can try doing it 2 times a day bcs le sserafim do it 2 times a day n if u hv any health problems then only do the half of the workout n remember when Ur Doing it then make sure to take a break (short)
I hope you do not hv a bad time I know it is hard
The planks up and down literally KILLED ME. Everything else I could sort of deal with, but I had to stop mid way for that 😭.
Hello, I'm a 5'7" teen who works out every once in a while but I want to try doing this for 21 days (3 weeks) for the month of August. I'll edit this everyday but please do feel free to remind me in replies if I forget. Note: I will not be following a diet apart from smaller portions and drinking a ton of water!
Day 1✅: about 70 mins (40-50 mins w/o breaks)
Starting weight - 155.8 lbs
-This workout was definitely intense! I had to pause several times to sit or lay down, and it did feel like I might throw up all the water I'd drunk before the workout. But in the end I accomplished Day 1!
-Instead of doing the exercises all at once, I divided everything up into 4 rounds. Each round consisted of 25 jumping jacks, 25 burpees, Half a song plank crawl, 5 planks up and down, 5 plank twists, and 19 crunches. I think this really helped me get through it because I was changing exercises often which kept me focused and made it less boring. The burpees were actually not the toughest for me, although I had to take a 30 second break every 5 burpees. They actually got easier by my 3rd round. I found the plank up and downs to be very hard because my arms were weak by the time I got to them.
-I did a 5 min pre-workout stretch and a 10 min post-workout stretch to avoid muscle pain and body aches as people described their whole body to be in pain after the workout in the comments.
-I ate two string cheese, three handfuls of popcorn, 3 bowls of salad (it was too good 😂), 2 bowls of fried rice, one veggie chocolate chip muffin, a small handful of white chocolate chips, and I think that's all.
-I think I drank about 115 fl oz of water but it might be less cause I lost track.
And that's all for Day 1, I won't write so much for the next days, don't worry 😂
i will purposefully become the annoying commenter for u
@@theoscargo Thank you, please be as annoying as possible
Update? :)
update?
ALRIGHT IS THE CHIMICHANGA READY OR ARE WE STILL COOKING??
I’ve been doing this work out for two days now since I was diagnosed with premature menopause at the age of 30. Conceiving will be challenging for me and my husband. I promised him that I would take extra care of my body so that we can both have long, healthy lives to care for each other. This workout is so hard but I enjoy doing it.
had done this! I am 12! I did end up losing some weight though! Overall it was a great experience!
I'm feeling really sad for the idols because they are doing this everyday just for us 😢😢
Not for us, for the money and fame that comes with it
Thats like really INTENS fr
Okay im gonna try it
Day 1 : it hurts like hell my poor stomach
Day 2 : it didn't hurt as much and I did the burpees at the end to save energy for the other exercises and it was better and quicker and I didn't feel like passing out 😅
Day 3 : took a break
Day 4: went pretty smooth I'm also eating healthy I do see some weight loss "let's do this"
Reminde me for day 5 pls
Update!!!!
Can u update please
the editing had me rolling on the floor!🤣
Can we take a moment to talk about how perfect her voice is ❤
i love this kind of video It inspires me to see people sharing their thoughts and feelings, including the exercises they are doing .I will try it
(I'm just starting to learn English, so please correct me if there are any grammar mistakes)
I’m gonna do this when I’m home alone and see what happens😭😭
I lost 9kg within 3 weeks doing this workout routine and all the sweat worth it! Yes it's super hard and feeling sore all the time but when you get used to it, it's just a everyday simple workout. I've already lost 9kg in 3 weeks my target is to lose 20kg so let's rock on!!
Really 🥺 broo after doing this workout can we study for 9 hour's without getting exhausted because I'm student preparing for exam so I need proper guidance.
Hi guys I will try this workout I am (49.8) kilo
Day1/ it was easy and hard it was easy Becouse I always do workout
Day2/ it was easier than yesterday and I saw a little difference of my body (my belly )
(Note)
In the (1,2) day I didn’t make any diet and Thai is a big problem so I started diet form day(3)…
Day3/ so today I did it it was easier but I didn’t make the burpees and up and down plank becouse I had a spasm but I double the other exercises
Day4/
Day5/
Day6/
Day7/
Update??
how long does the workout take ?
I’m like the laziest person you’ll ever meet, I pretty much will only move if necessary. But I want to be more fit, i want to try the workout! But I will most likely just start with doing half of the half of the repetitions so I don’t kill myself by accident.
i love yoojunny content
yoojunny HAHAH thats cute
I died after 100 star jumps.. 😭 my legs literally feel dead
Off topic but I love your room
for
Her: does the workout and has a normal day...
Me: does the workout and sleeps aaaaaall day long😅
the burpees kill me
second day was easier, it because you had a protein shake that gives you a lot of energy
My little sister tried it, she's only 11 yet she does it everyday now.
le sserafim really makes it look EASYYYYYYYYY
Yujin Said on vlive that YOU can pass out fr😂😂😂😂😂of course this workout will kill us everytime😂😂😂
Your three-day journey into Le Sserafim's intense workout is like a condensed adventure into the realms of physical challenge and self-discovery. It brings to mind the transformative experiences I encountered under the guidance of my lifecoach, Lisa Haisha, during a soul-enriching retreat in the Philippines. Both your dedication to pushing physical limits and Lisa's teachings on soulful exploration resonate with me, inspiring a holistic approach to self-improvement.
Chatgpt ahhh
Oh, hello everyone. I started doing this yesterday 😮💨 Because I'm not good at sports, I did 100 jumping jacks, 3 x 15 Burpees, 2 x 10 jump squats, 1 song plank crawl, 1 x 5 plank up-down, 75 crunches. Yes, this is less than in the video, but in one day I lost 1 kg!!!! 🎉
Buff now i Understand their physical and stuff, and this plus hours of dancing likeeeeeee omg
Dont mind me and my lazy ass watching this vid in bed and tryna motivate myself to do the work out too😢
I was literally drenched in sweat after doing the workout
My toxic trait is telling me i can do this🐧
You can!! After day 1-2 its easier
@@BagelCat99 i js started it yesterday. I hope I don't give up💪
I happy to find u in RUclips i in love in ur videos
❤❤❤❤
I already lost in the 2nd set 😅
This was low-key fun
2:44 I can't the plank twists look so goofy sped up 🤣
Yall tired of this? Can’t wait to see yall do the hiit😭😭
How long did it take to finish the workout?? Btw I love your videoss
About an hour
Hahaha she jumps so funny in the sped up video, but still well done
I tried this for two days and I was sore for so freaking long
As a person who dances every day and has overall good stamina, this workout is SO HARD😭
I did the Chloe ting ab 2 weeks + 100 additional crunches then this. I'M DYING
Day1:Made me die my tummy was burning
Day2:Still drying from the pain (-1kg)
Day3:Kind of used to it
Day4:Getting used(-2kg
You really lost weight😮?
I started doing the workout yesterday, today was my first day but I did switch it up a bit, 100 jumping jacks, 25burpees (I gave up after 10😭), 20 squats, 30 seconds plank crawl, 20 up and downs, 20 plank twists, 100 high knees, and 100 sit-ups! I'll be doing it for a week without any dieting!
Help do not eat fast food any day!!!and get lots of sleep!idk how i would do that without dieting😊
@@SDA-636 oop😭
@@hxnix855 knowing me I would never
FUN FACT:Your parents know you more than you know yourself,you forget when you are a baby lots of times and your parents remember every single thing,your first crawl,first diaper change etc*joke but yk the good memories and the memorable ones
I had dinner before I **attempted to do this workout. backfired on me immediately when I started and I probably shouldn't have done the workout right after eating. I'll be attempting again tomorrow, of course with an empty belly.
both are bad ideas, eat a decent meal and wait an hour before you attempt any intense workout
I’m literally 11 and trying to do this. ITS PAINFUL. BUT I DID IT.
ANYWASY WHOEVER READING THIS, YOU CAN DO ITTT