| Défi Corde à Sauter | ||
| Jour | Cardio | |
| 1 | 30 secondes | |
| 2 | 2*30 secondes | |
| 3 | 1 minute | |
| 4 | 3*30 secondes | |
| 5 | 2*1 minute | |
| 6 | 2*1 minute | |
| 7 | 1m, 30s, 1m | |
| 8 | 4*30 secondes | |
| 9 | 3*45 secondes | |
| 10 | 3*30s, 1m | |
| 11 | 45s, 1m, 45s | |
| 12 | 4*45 secondes | |
| 13 | 3*1m | |
| 14 | 45s, 1m30, 1m | |
| 15 | 1m, 1m30, 1m | |
| 16 | 45s, 2m, 45s | |
| 17 | 1m, 2m, 1m | |
| 18 | 4*1m15 | |
| 19 | 2m,1m, 2m | |
| 20 | 3*2m | |
| 21 | 2m, 3m, 2m | |
| 22 | 2*3m, 2m | |
| 23 | 2m, 4m, 2m | |
| 24 | 3*3m | |
| 25 | 4*2m30 | |
| 26 | 4m, 2m, 4m | |
| 27 | 2m, 3m, 3m, 2m | |
| 28 | 4*3m | |
| 29 | 4*3m30 | |
