Squats: Keep your legs at least hip distance apart. Knees stay behind your toes at all times. When you're doing them, imagine as though you're trying to sit down, gently, into one of those awful plastic toddler chairs.
Burpees: Perform your choice of Burpee: jump back to a plank/push up/jump at end; step back to a plank/no push up/jump at end; step back to a plank/push up/no jump at end; there are several variations. You can even do an inchworm if your body isn't quite ready for burpees yet.
Reward: Every time you complete the challenge, post to Instagram with #bdtjanuary (a picture or clip of you doing part of the workout) and get entered to win my favorite fitness thing of the moment...which is TBD. The last giveaway was a pair of Chattaraunga Tights from Athleta.