Skip to main content
  • Search
  • Home
  • Our Products
    • Protection
    • Health
    • Savings
    • Wellness Series
    • Insurance with investment
    • BPI AIA Direct
    • Partnership Insurance
    • Corporate Solutions
  • Key Moments
    • Building My Wealth
    • Getting Married
    • Becoming A Parent
    • Working Abroad
    • Planning For Retirement
    • Running A Business
  • About Us
    • Our People
    • Media Center
    • Corporate Governance
    • Our Commitments
    • Events & Promotions
    • Careers
    • Our Customer Charter
    • Our Internet Security Arrangement
  • Claims & Support
    • Contact Us
    • Contact Info Update
    • BPI AIA Funds
    • Payment Facilities
    • Benefit Payout Enrolment
    • Frequently Asked Questions
    • Claims Guide
    • Forms Library
    • Bill of Rights of Policyholders
  • Total Health Solution
    • Live Better
    • Get Better
    • Protect Better
    • My AIA PH
  • My BPI AIA
    • Bancassurance Portal
    • My AIA
    • REQUEST My AIA ACCESS
    • Bancassurance 101
BPI AIA
BPI AIA BPI AIA
  • Our Products

    Our Products

    Find a life insurance plan according to your needs

    SEE MORE

    For Individuals

    For Corporations

    • Protection

      Put yourself at ease by protecting those you love

    • Health

      Protect yourself from unforeseen medical costs and focus on getting better

    • Savings

      Make saving for the future within your reach

    • Wellness Series

      Protection solutions that reward your healthy choices

    • Insurance with investment

      Make the most out of your hard-earned money

    • BPI AIA Direct

      Affordable protection products readily available

    • Partnership Insurance

      Affordable insurance to protect yourself and your family

    • Corporate Solutions

      Protect your company's best assets

  • Key Moments

    Key Moments

    Where are you in life's key stages?

    VIEW ALL KEY MOMENTS
    • Building My Wealth

      Setting yourself up for success

    • Getting Married

      Embark on a beautiful journey as husband and wife

    • Becoming A Parent

      Preparing your child's future

    • Working Abroad

      Setting aside in order to come home for good

    • Planning For Retirement

      Having time to do things that you have always wanted to do

    • Running A Business

      Take care of your most important asset

  • About Us

    About Us

    BPI AIA is a partnership of financial icons

    Know more
    • Our People

      The foundation of our success

    • Media Center

      News and information about BPI AIA

    • Corporate Governance

      ASEAN Corporate Governance Scorecards

    • Our Commitments

      Partnerships and community initiatives

    • Events & Promotions

      Here’s what’s happening in BPI AIA

    • Careers

      Explore opportunities to bring real ambition to life

    • Our Customer Charter

      This is our commitment to you.

    • Our Internet Security Arrangement

      Safeguarding your data.

  • Claims & Support

    Claims & Support

    We strive to provide the best service for our customers

    Contact BPI AIA
    • Contact Us

      Cannot find the answer in our FAQ section? Contact us now

    • Contact Info Update

      Easily update your contact information with us to receive timely updates on your policy.

    • BPI AIA Funds

      BPI AIA and Ayala Life Funds Information

    • Payment Facilities

      We make it easy to pay your premium. Choose the best payment option for you.

    • Benefit Payout Enrolment

      Receive your benefits via our convenient payout options.

    • Frequently Asked Questions

      Have a question? You may find the answer here

    • Claims Guide

    • Forms Library

      A selection of forms you can download, fill in and send back to us

    • Bill of Rights of Policyholders

      The Bill of Rights details an insurer's obligations to consumers to better protect policyholders.

  • Total Health Solution

    Total Health Solution

    • Live Better

      Enjoy a healthier, better, longer life with AIA Vitality.

    • Get Better

      Be on the road to full recovery with access to health care services.

    • Protect Better

      Be better protected against life's uncertainties so you can live worry-free.

    • My AIA PH

      Welcome to My AIA! It's your new all-in-one customer portal for your policy, health and wellness needs. Login and try it today!

  • My BPI AIA

    My BPI AIA

    Access your BPI AIA accounts

    • CUSTOMER

      My AIA

      View the status of your policy & claim requests, monitor your policy’s account values, and keep tabs of your payments & benefits history.

    • BSE

      Bancassurance Portal

    • Bancassurance 101

      BPI AIA is the number one bancassurance company in the Philippines. Find an affordable life insurance product in 800+ BPI branches nationwide.

  • Search
  • Contact Us
    • Call Us

      Open: 8am to 5pm, Mon - Fri

    • Leave Us a Message

Building My Wealth
Prev | Next
Back to Top
  • {{title}}

    {{label}}
  • No Gym? No Problem! 4 Home Workout Programs for the Busy Professional

    11 December 2020


    No Gym? No Problem! 4 Home Workout Programs for the Busy Professional

    COVID-19 has transformed our daily lives. Due to the health risks the virus poses and to control the outbreak, many countries were forced to shut down establishments temporarily and implement lockdowns. While these measures have helped reduce the spread of the virus, the shift towards the “new normal” has severely affected the daily routine of millions of people.

    In the Philippines, people who usually go to the gym had to adjust when fitness establishments had to close down due to community quarantine. Fortunately, gyms and fitness centers have since been allowed to partly reopen again.

    However, even as the government relaxes quarantine rules, the risk of getting infected is still high. In fact, the number of cases in the country (over 300,000, as of September 2020) is now the highest in Southeast Asia and the 20th highest in the world.

    Fitness is an essential part of one’s overall health, but until a vaccine becomes available, the safer option is to do your workouts at home. If you don’t have gym equipment, don’t fret: here are some of the best home workout programs to help you stay active during this period.

    1. Coach Mag's Resistance Band Workout

      Resistance bands are known as the most diverse of all gym essentials. As an all-in-one tool, it's incredibly cheap and portable, giving you a perfect balance of practicality and convenience. You can use it to build strength, improve your mobility, and even spice up your high-intensity interval training (HIIT).

      With the wide range of exercises you can perform using resistance bands, it's no surprise why fitness enthusiasts are so keen on it. Since your schedule is packed, following Coach Mag's Resistance Band Workout will keep your whole body active for as fast as 15 minutes. Here's a summary of the regimen that you can follow:

      Exercise Sets and reps
      One Arm Bicep Curl 1 set of 12–15 reps for each side
      Chest Fly 1 set of 12–15 reps
      Front Squat 1 set of 8–15 reps
      Side-Lying Hip Abduction 1 set of 10–12 reps for each side
      Glute Bridge 1 set of 10–15 reps
      Splitter 1 set of 8–10 reps
      Lateral Walk 1 set of 8–10 reps in each direction
      Press-ups 1 set of 5–15 reps
      Squat to Overhead Press 1 set of 8–10 reps

      Once things start to get too light for you, you can switch it up by adding more sets or resistance. You can also look for different variations of these exercises to take this routine up a notch.

      Note: Take a look at this guide for more resistance bands exercises.

    2. Healthline's Calisthenics Circuit

      If you don't have weights at home, calisthenics is your best bet. Most bodyweight exercises don't need any equipment and can be done as long as you have some open space. There are some exceptions like the pull-up, which requires a portable bar, though that can be easily bought at your favorite fitness store.

      Calisthenics programs can be done in different ways, but most beginners usually start with full-body training. Healthline's Calisthenic Circuit is a perfect bodyweight routine to get started. This circuit can be done three to five days a week and requires you to complete the following exercises:

      • 10 Pull-ups
      • 10 Chin-Ups
      • 20 Dips
      • 25 Jump Squats
      • 20 Push-ups
      • 50 Crunches
      • 10 Burpees
      • 30 Seconds of Jump Ropes

    3. Muscle Strength's Dumbbell Only Program

      In case you've been working out for quite some time, you likely have a few pairs of dumbbells at home. Just like resistance bands, dumbbells are another kind of equipment that lets you perform a variety of workouts. From flys to squats, this Dumbbell Only Program by Muscle and Strength can get you in the best shape of your life.

      To easily add the routine in your tight schedule, this program is done thrice weekly. To make sure that each muscle group in your body gets hit, here's what you need to do:

      Day 1

      Exercise Sets and reps
      Dumbbell Squats 3 sets of 10
      Dumbbell Stiff-Legged Deadlift 3 sets of 10
      Bent-Over Dumbbell Row 3 sets of 10
      Dumbbell Bench Press 3 sets of 10
      Lateral Raises 2 sets of 8
      Standing Dumbbell Curl 2 sets of 8
      Lying Dumbbell Extension 2 sets of 8

      Day 2

      Exercise Sets and reps
      Dumbbell Lunge 3 sets of 10
      Dumbbell Hamstring Curl 3 sets of 10
      Dumbbell Deadlift 3 sets of 10
      Dumbbell Military Press 3 sets of 10
      Dumbbell Flys 2 sets of 8
      Hammer Curl 2 sets of 8
      Seated Dumbbell Extension 2 sets of 8

      Day 3

      Exercise Sets and reps
      Dumbbell Step-Up 3 sets of 10
      Dumbbell Stiff-Legged Deadlift 3 sets of 10
      One Arm Dumbbell Row 3 sets of 10
      Reverse Grip Dumbbell Press 3 sets of 10
      Dumbbell Rear Delt Fly 2 sets of 8
      Zottman Curl 2 sets of 8
      Close Grip Dumbbell Press 2 sets of 8

      If you decide to follow through with this routine, you should spend the first week experimenting with weights. Starting with a heavy load can make you too tired to finish the program and cause muscle imbalances. At the same time, the program also recommends that you do cardio and core exercises during your rest days.

    4. Reddit's Minimalist Routine

      Reddit's Minimalist Routine is perfect for beginners. If your goal is to get your body up and moving, this program is filled with simple exercises that will get you feeling better in an instant. This workout regimen can be easily sneaked into your day, making it the best option for work from home professionals.

      The program requires you to do 2−6 circuits of the following exercises:

      • Walking Lunges
      • Push-ups
      • Rows
      • Shoulder Taps
         

      Each exercise you perform should be one to two reps short of failure, meaning you should stop doing reps before muscles start to burn. If you can do a maximum of 10 reps, you should stop at around eight to complete the program. If things feel too easy for you, you can try adding additional exercises or experiment with other variations.

      Once you complete the mentioned exercises, it counts as one circuit. Make sure that you understand the proper form of each exercise and that the volume of effort is equal. Also, remember to stretch before and after your workout to ensure your safety.

    Take Steps Towards a Healthier Life

    Regardless of what regimen you choose to follow, always remember to prioritize your recovery. Pairing your routine with adequate rest and a proper diet will pave the way for a long, happy, and comfortable life. If you want to give yourself another layer of protection, you should start looking at wellness plans to secure a better future.

    Looking to get insured amid the COVID-19 outbreak? We’ve got you covered! Get in touch with one of our Bancassurance Sales Executives to learn more.   

    Live Longer, Healthier, and Better

    Invest in both your health and wealth with BPI AIA Wellness Series

    AIA Vitality

    RECOMMENDED PRODUCTS

    Life Ready Plus

    Protection

    Get the power to protect yourself and your family with an affordable life insurance plan. Life Ready Plus is easy on the budget, but offers coverage of up to 30 times your yearly payment to support the financial needs of your loved ones.

    The plan gives you fast access to coverage and benefits and can match your long-term financial goals when maintained within an appropriate term.

    Philam Life Vitality

    Critical Care Max

    Health

    Critical Care Max will help you make more memories by providing financial aid during the early stages of a critical illness. This unit-linked life and health insurance plan offers assistance on your recovery. You can build a health fund that grows over time, depending on your chosen investment, to pay for other medical costs.

     

    In addition, it comes with a hospital confinement benefit that will replace lost income due to hospitalization. This daily cash benefit may also come with optional benefits like cash payout for surgery-related expenses, allowance for consultation fees, and many others.

    Philam Life Vitality

    Build Estate Plus

    Life Protection

    Let your loved ones enjoy the fruits of your labor even when you’re no longer around. Build Estate Plus is a unit-linked protection plan that will cover your estate taxes after your passing so that you can ease your family’s burden.

    It doubles as an investment savings fund that builds Account Value as you pay. It is also integrated with AIA Vitality that provides additional upfront coverage of 20% to your policy and add-ons.

    Philam Life Vitality

    CRITICAL CARE PLUS

    Health

    Be in good hands in times of sickness. Let Critical Care Plus, a unit-linked health and life insurance plan, take care of you with financial aid in case of a major illness, so you can focus on getting better and spending more time with your loved ones.

     

    It even gives you more benefits for having good health through the AIA Vitality program that adds 20% upfront coverage and supplemental benefits on your policy. 

     

     

    Philam Life Vitality
    Newsletter

    CONTACT BPI AIA

    (02) 8 528 5501

    FACEBOOK MESSENGER

    15th Floor BPI-Philam Life Makati (formerly Ayala-FGU Bldg) 6811 Ayala Avenue Makati City 1226

    CONTACT BPI AIA

    (02) 8 528 5501

    FACEBOOK MESSENGER

    15th Floor BPI-Philam Life Makati (formerly Ayala-FGU Bldg) 6811 Ayala Avenue Makati City 1226

    GO TO

    AIA Philippines

     

    BPI

     

    AIA.COM

      

    Explore BPI AIA

    Our Products

    Key Moments

    About BPI AIA

    Who we are

    Our People

    Media Center

    Careers

    GO TO

    AIA Philippines

     

    BPI

     

    AIA.COM

    Learn more about AIA Group

    EXPLORE BPI AIA

    Our Products

    Key Moments

     

     

    ABOUT BPI AIA

    Who we are

    Our People

    Media Center

    Careers


    Copyright 2016. AIA Group and its subsidiaries. All rights reserved.
    Terms of Use | Privacy Statement | Cookie Policy

    This website uses cookies for the purpose of enhancing your user experience. You can find more information on the types of cookies we collect, what we use these for, and how to manage your cookie settings in our Cookie Policy and Privacy Statement.