| Défi Novembre – Bas du Dos et Fesses | |||||
| Jour | Bas du dos et fessiers | Fessiers (Répétitions/jambe) | Chaise (à la fin) | ||
| 1 | 10 sec | 10 | 20 sec | ||
| 2 | 10 sec | 10 | 40 sec | ||
| 3 | 10 sec | 15 | 60 sec | ||
| 4 | 2*10 sec | 2*10 | 80 sec | ||
| 5 | 2*10 sec | 2*10 | 100 sec | ||
| 6 | 3*10 sec | 3*10 | 100 sec | ||
| 7 | 3*10 sec | 3*10 | MAX | ||
| 8 | 2*15 sec | 2*20 | 120 sec | ||
| 9 | 2*15 sec | 2*20 | 140 sec | ||
| 10 | 3*15 sec | 3*20 | 160 sec | ||
| 11 | 3*15 sec | 3*20 | 180 sec | ||
| 12 | 3*15 sec | 3*20 | 200 sec | ||
| 13 | 2*25 sec | 2*25 | 200 sec | ||
| 14 | 2*25 sec | 2*25 | MAX | ||
| 15 | 2*30 sec | 2*30 | 200 sec | ||
| 16 | 2*30 sec | 2*30 | 220 sec | ||
| 17 | 4*20 sec | 4*20 | 250 sec | ||
| 18 | 4*20 sec | 4*20 | 280 sec | ||
| 19 | 3*30 sec | 3*30 | 280 sec | ||
| 20 | 3*30 sec | 3*30 | 300 sec | ||
| 21 | 3*30 sec | 3*30 | MAX | ||
| 22 | 4*25 sec | 4*25 | 300 sec | ||
| 23 | 4*25 sec | 4*25 | 300 | ||
| 24 | 4*25 sec | 4*25 | 330 sec | ||
| 25 | 5*20 sec | 5*25 | 360 sec | ||
| 26 | 5*20 sec | 5*25 | 400 sec | ||
| 27 | 5*20 sec | 5*25 | 460 sec | ||
| 28 | 4*30 sec | 4*35 | MAX | ||
| 29 | 4*30 sec | 4*35 | 520 sec | ||
| 30 | 5*30 sec | 5*40 | 600 sec | ||
Défi Novembre - Bas du Dos & fessiers
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Défi Novembre - Bas du Dos & fessiers
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