Fitness: Good Beauty Diaries 30 Day Cardio Challenge

Looking for a cardio system that you can do at home? Look no further because the 30 Day Cardio Challenge will whip your but (and everything else) into serious shape.

Fitness: Good Beauty Diaries 30 Day Ab Challenge

Get sexy washboard abs with this 30 Day Ab Challenge.

No excuses! Get Fit!

Fitness: Good Beauty Diaries 30 Day Arm Challenge

Get those flabby arms toned in 2014 with the 30 Day Arm Challenge.

Do say I've never given you anything!

Fitness: Good Beauty Diaries 30 Day Squat Challenge

We've just entered a new year and there is no better time to get fit. Why not join the Good Beauty Diaries 30 Day Squat Challenge and whip your flabby butt into shape!

What type of squat you choose to do is entirely up to you, but I recommend alternating everyday to avoid overuse and injury. See the different types of squats below and how to do them properly.

1. Narrow Squat

• Stand with your feet touching. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

2. Narrow Squat with Back Kick

• Stand with your feet touching. Hold your hands comfortably in front of your chest or on your hips, and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Be sure to keep weight back in your heels.
• Then rise back up, straightening the legs completely, and lift the left leg behind you for a back kick. Lower the foot back to the floor in a narrow squat position.
• Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.
• This counts as one rep.

3. Basic Squat

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply, bringing your thighs parallel with the floor if you can, keeping weight back in your heels.
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

4. Basic Squat with Side Leg Lift

• Stand with your feet shoulder-width distance apart, feet parallel. Hold your hands out in front of you for balance. Bend your knees, lowering your hips deeply so your thighs are parallel with the floor, keeping weight back in your heels.
• Then rise back up, straightening the legs completely, and lifting the left leg out to the side, squeezing the outer glute.
• As you step the foot back into shoulder-width distance position, squat down again. Then stand up and do a side leg lift on the right side. Lower the leg back to the starting position.
• This counts as one rep.

5. Sumo Squat

• Stand with your feet wide, toes pointing out. Hold your hands comfortably in front of your chest to help you stay balanced and bend your knees, lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep weight back in your heels
• Then rise back up, straightening the legs completely, squeezing the glutes at the top of the movement to get the most out of the exercise.
• This counts as one rep.

Want to challenge your body a little more? Add light weights and step your workout up a notch!