| Défi Décembre – Complet | ||||||
| Jour | Squat/répétitions | Levé de Genoux/sec | Moutain Climber/rép | Nb Séries | ||
| 1 | 5 | 10 | 10 | 2 | ||
| 2 | 5 | 10 | 10 | 3 | ||
| 3 | 5 | 10 | 10 | 4 | ||
| 4 | 5 | 10 | 10 | 4 | ||
| 5 | 10 | 20 | 15 | 3 | ||
| 6 | 10 | 20 | 15 | 3 | ||
| 7 | 15 | 10 | 10 | 5 | ||
| 8 | 15 | 15 | 12 | 4 | ||
| 9 | 15 | 20 | 14 | 4 | ||
| 10 | 15 | 20 | 18 | 4 | ||
| 11 | 10 | 15 | 15 | 6 | ||
| 12 | 10 | 15 | 15 | 8 | ||
| 13 | 10 | 15 | 15 | 10 | ||
| 14 | 15 | 20 | 18 | 5 | ||
| 15 | 15 | 25 | 18 | 5 | ||
| 16 | 15 | 30 | 18 | 5 | ||
| 17 | 20 | 20 | 20 | 5 | ||
| 18 | 20 | 30 | 20 | 5 | ||
| 19 | 25 | 35 | 25 | 4 | ||
| 20 | 25 | 35 | 25 | 5 | ||
| 21 | 20 | 25 | 20 | 8 | ||
| 22 | 20 | 25 | 20 | 10 | ||
| 23 | 15 | 20 | 15 | 12 | ||
| 24 | Repos | |||||
| 25 | 15 | 30 | 15 | 15 | ||
| 26 | 20 | 20 | 15 | 12 | ||
| 27 | 25 | 35 | 20 | 8 | ||
| 28 | 30 | 40 | 25 | 8 | ||
| 29 | 30 | 50 | 30 | 8 | ||
| 30 | 50 | 50 | 50 | 5 | ||
| 31 | Repos | |||||
