| Défi Janvier – Cardio, Fesses et taille | ||||||
| Jour | Fessiers (temps en secondes par jambe) | Cardio (temps en sec) | Taille (répétitions) | Nb Séries | ||
| 1 | 10 | 20 | 10 | 1 | ||
| 2 | 10 | 25 | 12 | 2 | ||
| 3 | 10 | 30 | 15 | 3 | ||
| 4 | 20 | 25 | 14 | 1 | ||
| 5 | 20 | 30 | 15 | 2 | ||
| 6 | 20 | 35 | 18 | 3 | ||
| 7 | 25 | 30 | 16 | 2 | ||
| 8 | 25 | 35 | 18 | 3 | ||
| 9 | 25 | 40 | 22 | 4 | ||
| 10 | 35 | 35 | 20 | 2 | ||
| 11 | 35 | 40 | 22 | 3 | ||
| 12 | 35 | 45 | 24 | 4 | ||
| 13 | 40 | 40 | 22 | 3 | ||
| 14 | 40 | 45 | 24 | 3 | ||
| 15 | 40 | 50 | 28 | 4 | ||
| 16 | REPOS | |||||
| 17 | 60 | 40 | 40 | 3 | ||
| 18 | 60 | 50 | 44 | 3 | ||
| 19 | 60 | 60 | 50 | 3 | ||
| 20 | 75 | 45 | 54 | 3 | ||
| 21 | 75 | 45 | 60 | 3 | ||
| 22 | 75 | 45 | 66 | 3 | ||
| 23 | 90 | 50 | 70 | 2 | ||
| 24 | 90 | 50 | 77 | 2 | ||
| 25 | 90 | 50 | 80 | 2 | ||
| 26 | 100 | 45 | 90 | 2 | ||
| 27 | 100 | 45 | 96 | 2 | ||
| 28 | 100 | 45 | 100 | 2 | ||
| 29 | 120 | 50 | 120 | 3 | ||
| 30 | 120 | 55 | 135 | 3 | ||
| 31 | 120 | 60 | 150 | 3 | ||
