How Far Can You Push Yourself? The 200 Squat Challenge

Hi MBS Family,

This week, we’re taking things up a notch. We’re nearing the end of the 21-Day Home Workout, and it's time to dig deeper and push harder. Let’s finish strong with a challenge that’s going to test your limits both physically and mentally. Get ready to make those legs work like never before!

This week, imagine what you’re capable of, and then commit to making it happen.

This Week’s Challenge: 200 Squats in One Sitting

MBS: Mind | Body | Soul
Difficulty: 4
Duration: 1 Day

This week, we tackle a body challenge that’s going to be brutal but rewarding. The goal? Complete 200 squats without moving from your spot. If you need a brief pause to catch your breath, that’s okay—but stay where you are and keep pushing forward. This challenge isn’t just about building strong legs; it’s about seeing how mentally tough you can be.

Why It Matters:

Yes, this is a physical challenge, but the real test is mental. When your legs start to burn and the thought of stopping creeps in, that’s when the magic happens. Push through that discomfort, and you’ll discover just how strong you truly are. And if 200 squats feel too easy, time yourself and use that as your new benchmark to crush in the future!

Learning from the Challenge: Mental Toughness

What You’ll Gain:
You’ll feel those sore legs for sure, but more than that, you’ll feel the pride of pushing yourself to new limits. This challenge is tough, but the sense of accomplishment will make every rep worth it.

Spread the Word!

Sharing your journey isn’t just about keeping yourself accountable—it’s about inspiring others to take the first step towards growth.

You can use the message below and share it on your profiles to show the challenge you are busy with this week.

Reflections on Last Week: A Random Act of Kindness

My Experience:
I’ll be honest—this challenge took a while for me to fully embrace. I found myself procrastinating until Sunday evening, but eventually, I followed through. During the week, I did small things, like leaving change in parking meters, but I wanted to do more.

So, on Sunday, I wrote inspiring messages on Post-it notes and left them in the mall for strangers to find. It was an incredible experience. Not only did I feel good about spreading a little kindness, but I also met some great people and saw firsthand how a small gesture can brighten someone's day. It became one of the highlights of my week.

How did you experience the challenge?

Don’t hesitate to share your journey—your story could inspire someone else to take their first step!

Member Highlights

Here is this week’s key insight from one of our members:

"It was a challenge, I could only manage to do a few small gestures during the week but I enjoyed it."
– James

This is what it's all about—taking on challenges that scare us, then surprising ourselves with what we can achieve. Keep sharing your stories with us! Every step you take toward growth could be the inspiration someone else needs to keep going.

Blog Spotlight: Taking Full Responsibility: The Key to Transforming Your Life

This Week’s Must-Read:
In my latest blog post, I dive deep into the power of taking full responsibility for your life. Yes, even for things that feel out of your control. It’s about owning your decisions, your actions, and your reactions—no more excuses, no more blame. Taking responsibility isn’t just about accountability; it’s about taking control of your life and your future.

Bonus - Free download of the MBS Life Plan

Get your FREE PDF version of the plan that I used to change my life. Anything worthy in life requires effort, and completing this plan will take 60 minutes of your time. The reward will outweigh that 1000X I guarantee you that.

If you need my assistance with the plan let me know.

Motivation for the Week

This week’s challenge will take less than 15 minutes, but it will push you further than you think. Challenge someone you know to join you and see how far you can go together. Remember, growth happens when we step outside our comfort zones. There will always be excuses—reasons to say "not today"—but success comes when we take full responsibility and push through those moments of doubt.

We all have the potential to live our best, most fulfilling lives. The question is: will you take the first step?

PS. Want to supercharge your MBS journey? Join our awesome WhatsApp Community for daily inspiration, weekly challenges, and chats with fellow MBS enthusiasts.

All the love,

Nicus Steenkamp
an average guy who likes challenges
Founder, The MBS Protocol