Stop & Smell the Roses

Embrace the Journey with the “Stop and Smell the Roses” Workout

Welcome to “Stop and Smell the Roses,” a workout that encourages you to pause, focus on form, and truly engage with each movement. This unique session, crafted by the dedicated team at the Academy of Self Defense in Santa Clara, stands out in our GRIT fitness program for its emphasis on mindfulness and precision. Designed for those who seek a comprehensive challenge that combines strength, flexibility, and explosive power, the “Stop and Smell the Roses” workout is about enjoying the journey to fitness and taking the time to appreciate each exercise’s impact on your body.

Structured to blend intensity with moments of pause, this workout focuses on maximizing the effectiveness of each movement through deliberate execution and control. Whether you’re scaling the heights with pull-ups, grounding yourself with deadlifts, or soaring through jump squats, “Stop and Smell the Roses” is a reminder to be present in your workout and mindful of your body’s capabilities and achievements. Ready to dive into a workout that’s as rewarding as it is challenging? Let’s break down the “Stop and Smell the Roses” workout.

The “Stop and Smell the Roses” Workout Breakdown

This workout is meticulously crafted to engage your entire body, offering a balanced challenge that encourages mindfulness and precision. Here’s what you’ll tackle in this thoughtful session:

  • 6 Pull-Ups: Begin with pull-ups to target your upper body, focusing on the latissimus dorsi, biceps, and forearms. Take a moment to appreciate the strength required for each lift.
  • 12 Deadlifts with Pause: Continue with deadlifts, incorporating a pause at the mid-point to enhance tension and engagement in the hamstrings, glutes, and lower back. Savor the control and power in the pause.
  • 12 Ab Roller: Use an ab roller for this exercise, focusing on extending your body fully to engage the core deeply. Relish the stretch and contraction of each roll.
  • 12 Decline Push-Ups: Perform decline push-ups to challenge your chest, shoulders, and triceps further. Embrace the depth and strength required for each push.
  • 20 Jump Squats: Engage in jump squats, focusing on explosive power and agility. Enjoy the freedom and energy in each jump.
  • 20 Body Hooks: Incorporate body hooks to improve upper body endurance and core stability. Feel the power and precision in your twists and strikes.
  • 20 Head Kicks: Conclude with head kicks, aiming for flexibility, balance, and lower body strength. Appreciate the grace and control in each kick.

Tips to Fully Experience the “Stop and Smell the Roses” Challenge

  • Stay Hydrated: Keep water close by to ensure you stay hydrated, especially important as you engage deeply with each exercise.
  • Pace Yourself: While the workout is designed for intensity, listen to your body and allow yourself moments to pause and reflect on your form and the sensations of each movement.
  • Focus on Form: Emphasize proper form and controlled movements to maximize the benefits of each exercise and minimize the risk of injury.
  • Cool Down Properly: After completing the workout, engage in a thorough cool-down session with stretching and mindfulness to aid recovery and enhance flexibility.

Join Us for a Mindful Fitness Journey

Feeling inspired to take on the “Stop and Smell the Roses” workout challenge? The Academy of Self Defense in Santa Clara invites you to join our fitness community for this unique and engaging workout experience. Our group fitness classes welcome participants of all levels in a supportive and motivating environment. Sign up for a free trial class and explore our diverse fitness offerings, including the innovative GRIT program, at

The “Stop and Smell the Roses” workout is more than just a physical challenge; it’s an invitation to connect deeply with your fitness journey, to be present in each movement, and to appreciate the strength and beauty of your body. Are you ready to embrace the journey and discover the rewards of mindfulness in motion?