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If you’ve ever been amazed by the impressive physiques of South Korean girl group members, LE SSERAFIM, you’re not alone!

Being in a music band demands impeccable physical fitness, enabling them to seamlessly sing and dance without breaking a sweat on stage. With a few tips up their sleeves, they’ve been able to look go on- and off-stage.

Imagine getting a physique like theirs in just one week. Sounds like a dream, right?

Well, these fitness routines promise just that. The best part is that you don’t have to be a fitness guru to start these workouts as tailored to be effective and are totally beginner-friendly.

Jumping Jacks

Jumping jacks is one of the most basic workout and some may perform it as a warm-up exercise before jumping into their main fitness routine.

Here’s how you can do it:

  1. Perform 100 repetitions (reps) of jumping jacks by standing with your feet hip-width apart while slightly bending your knees.
  2. Simultaneously, extend your arms straight with a slight elbow bend and execute jumps while ensuring even weight distribution with each jump.

This simple yet impactful exercise engages various muscle groups and elevates your heart rate, preparing your body for more intense physical activity.

Pro tip: Start with a manageable goal, such as 20 jumping jacks, and gradually increase the number as you become more comfortable with the exercise. Remember that quality is more important than quantity.


A burpee is a two-part exercise that begins with a pushup followed by a leap in the air. Doing this fitness routine several times in a row can be tiring and some might also feel lightheaded.

But this versatile exercise may be worth the payoff, especially if you’re looking for a way to build strength and endurance, while burning calories, and boosting your cardio fitness.

A burpee consists of a two-part exercise. You start with a push-up and then immediately jump into the air. Repeating this fitness routine multiple times can be tiring, potentially leading to a sensation of dizziness.

Here’s how you can do it:

Proceed to complete four sets of 25 burpees each. Remember to engage your core muscles throughout the burpee motion and ensure that your hands make initial contact with the ground, followed by your feet.

Pro tip: Take a quick break of about 15 to 20 seconds before you start the next set. This helps you catch your breath and prevents you from feeling dizzy right away.


Planks are excellent for engaging your core muscles and intensifying your abdominal workout. Choose a favourite song, get into the plank position, and use your body’s full strength for support.

This fitness routine isn’t only good for improving your posture, but it helps burn those stubborn belly fats off, resulting in a more toned and slim tummy.

Remember, a correct plank requires you to:

  • Maintain a straight back to avoid overloading your arms.
  • Prevent your hips from sagging by slightly widening your feet if needed.
  • Keep your focus downward to avoid straining your neck.

Combine this with a tune from LE SSERAFIM, and you’ll breeze through it!

Up-down planks

Have you broken a sweat already? Well, we hope so!

Next is the up-down planks. This fitness routine is an excellent way to strengthen your core, shoulder muscles and glutes simultaneously. Though it is similar to regular planks, but the extra up-and-down motions help you burn more calories effectively.

Just remember to keep your body in a straight line throughout the movement.

Here’s how you can do it:

Complete two to three sets of 10 reps each to make the most out of this exercise. Your upper body will surely thank you later!

Pro tip: Try to take 30 seconds of rest in between each sets. You can eventually decrease the rest time as your body core gets used to the routine.

Plank hip dips

Ready for a twist? This modified version of elbow planks includes a hip rotation to strengthen your abs, oblique muscles, and lower back. This switch-up is what helps you achieve a shapely waistline.

Here’s how you can do it:

  1. Rotate your hips to touch or come close to the ground on either side while maintaining a straight upper body.
  2. Keep a vigilant eye on those hips and make sure they don’t dip down.

Complete two to three sets of 10 reps on each side to really target those obliques. You’re on your way to a stronger core and a more defined silhouette!

Abdominal crunches

Okay, we know doing sit-ups aren’t easy, but it surely helps to burn down those extra fats around your abdomen.

Sit-ups take centre stage now, targeting the rectus abdominis, the cornerstone of those coveted character abs. As your left and right rectus abdominis muscles (commonly referred to as your “six-pack”) become more pronounced, eventually making its grand appearance.

To ensure proper neck posture, be mindful not to touch your chin to your collarbone. As you lift your shoulders off the ground, exhale; then, as your shoulders return to the mat, take a deep inhale.

Pro tip: Once you conquer this routine, be sure to cool down and hydrate. If you feel any discomfort, stop immediately. Countless influencers and friends have attested to the effectiveness of this regimen in just one week.

We hope nothing’s holding you back from achieving those body goals you’ve always desired for. You got this!