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- Free 5-Minute Core Routine
A free 5-minute core routine.
Have five minutes for yourself? Download Coach Ali’s free core routine and try a small step toward a stronger, more consistent you. One printable page, four simple moves, easier options for each, and a five-minute timeline.
A simple core routine with Coach Ali. All you need is a little space and a mat or comfortable floor.
Send me the routine
Your download opens right away. Your email is used to send you the routine. Marketing emails are only sent if you tick the box. See our Privacy Policy.Five minutes, start to finish.
One minute to prepare plus four one-minute blocks: 30 seconds of movement and 30 seconds of rest. Move slowly, keep breathing and take extra warm-up time if you need it.
- 0:00–1:00
Ease in
Gentle marching in place to warm up and settle onto your mat.
- 1:00–2:00
Dead bug
A slow, steady reach of opposite arm and leg, with an easier option.
- 2:00–3:00
Glute bridge
Lift and lower your hips with control, with an easier option.
- 3:00–4:00
Bird dog
Reach opposite arm and leg from hands and knees, with an easier option.
- 4:00–5:00
Knees-down forearm plank
Short holds with knees down, then reset, with an easier option.
How’s your energy, really?
Take the 2-minute Energy & Stamina Check. You’ll see where your stamina stands today, plus three simple tips to start this week.
Choose a comfortable range and rest early. If you’re pregnant, postpartum or managing an injury or symptoms, check with your healthcare provider and get individual guidance before trying this routine. Stop for pain, dizziness or pelvic symptoms. This is general fitness education, not medical advice.
Ready for a plan built around your life?
When five minutes feels good, the next step is a 15-minute discovery call with Coach Ali.