Skip to the main content

The College is closed Saturday, January 15 - Monday, January 17, 2022 for Martin Luther King Jr. Day.

Wellness Centers

The mission statement of the Palm Beach State College Wellness Center is to promote healthy lifetime practices through guidance and educational programming.

The Wellness Centers on all Palm Beach State College campuses are closed until further notice.

We apologize for the inconvenience.


To support the community of Palm Beach State College during the Coronavirus (COVID-19) outbreak, the Wellness Center has gathered this list of links that covers topics like "working remote" to "what to do with all this free time." We hope this information is beneficial to you during this season. 

Practice Mindfulness

  • Download Headspace - guided meditation for any pocket of time (the beginning meditation series is free but the rest is by subscription).
  • Keep (or start!) a journal using prompts (click here for prompts) or an app (click here for some journaling apps).
  • Watch Broadway shows on PBS for $5 donation (it is public television after all).


Try Meditation

  • Headspace - While usually a paid app, they now offer a small collection for free called "Weathering the Storm."
  • Calm - Usually a paid app, now has collection of meditation (including for kids) for this crisis called "Take a deep breath."
  • Oak - Meditation & Breathing


Bring Entertainment to Your Doorstep

  • Play a board game.
  • Finally do that puzzle.
  • Listen to some new music.
  • Read all the books you have been meaning to get to!


Fitness at home

Keep up with your fitness goals! Here's some great resources for staying fit while staying home.

  • FitnessBlender - Feature over 600 full length at home workouts. Quick, simple, and to the point.
  • Blogilates - Full length pilates inspired workouts you can follow along at home.
  • Sarah's Day - Quick workouts aimed at sweating hard and burning fat. Generally around 15 minutes.
  • The YMCA - Take your favorite YMCA class from your own living room!

*A special thanks to our colleagues at NIRSA, Olympic College and Chapman University for putting together these links together.

Dumbbell Snatch to Lunge

  1. Start with your feet shoulder width apart.
  2. Grab the weight in one hand and let your arm hang straight in front of you, the other arm to the side.
  3. Squat down with the weights in front of your body and as you push your legs up lift the dumbbells up over your head.
  4. Take a big step forward with your right leg. Start to shift your weight forward so the heel hits the floor first.
  5. Lower your body until the right thigh is parallel to the floor and the right shin is vertical. Press into the right heel to drive back up to starting position.

Kettlebell Windmill

  1. Start with the kettlebell in the top hand.
  2. Feet should be double hip width
  3. Both feet pointing 45 degrees in one direction Load the back heel pushing the hip out
  4. Raise the rear hand keeping it straight
  5. Focus on the top hand Keep both legs straight as you lower taking the bottom hand over the knee towards the floor
  6. Drive back up to the top position and ensure that you straighten the body.

Sit Up

  1. Lay with back on workout mat. With knees bent and feet planted on the ground.
  2. With hands behind head, begin by raising torso upward towards knees. Simultaneously twist torso so opposite elbows touches opposite knee.
  3. Hold elbow to knee for a brief moment before returning back to starting position. Perform movement with opposite arm and knee.


  1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  2. Push your hips back, bend your knees, and lower your body into a squat.
  3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
  4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
  5. Jump your feet back so that they land just outside of your hands.

Butt Kicks

  1. Begin by standing with your feet about hip-distance apart, with your arms at your side.
  2. Slowly bring your right heel to your buttocks by contracting your hamstring muscle.
  3. Place the ball of your right foot back on the ground, and slowly bring your left heel to your buttocks.
  4. Perform this motion a few more times — alternating heels and gradually building speed.
  5. When you’re ready, continue alternating your right and left heels, picking up your pace until it feels like you’re jogging in place.
  6. To work your upper body at the same time, pump your arms while performing this motion. If your left heel is kicking your buttocks, pump your right arm forward at a 90-degree angle. If your right heel is kicking, pump your left arm forward. Continue the drill for at least 30 seconds, focusing on quick leg turnover.

180 Jump

  1. Squat down, and drive though the heels to jump up, turning 180 degrees to the left or Right( please alternate sides).
  2. Land softly back down in your squat position & repeat in the other direction.
Print page