Resistance Bands

Resistance Bands Workouts: 5 That You Must Try

Resistance bands are elastic bands that are usually used for physical therapy and strength training. Resistance bands workouts greatly to tone and activate the muscles. They are also useful in building up one’s core strength.

Benefits of Resistance Bands Workouts

  • Tones and strengthens the muscles

As a resistance band stretches when pulled, it creates tension in your muscles. So this causes the muscles to contract. Hence the more one tries to pull the band; the more intense the resistance will be. This helps to tone and strengthen the muscles.

  • More variety

The use of dumbles and barbells can feel restrictive as you must exercise in a vertical position. However, a resistance bands workout offers more options as one can perform exercises standing up and lying down.

  • Good for rehabilitation

These workout sessions are good for people who are in recovering from a muscle-related or sports injury. This is mainly because resistance bands do not exert as much pressure on the joints as weights. They are light and useful for targeting specific muscles.

5 Resistance Bands Workouts

Resistance bands are versatile and can also be used to perform a slew of exercises. Here are 5 workout routines you must not miss trying out:

1. Full body workout

In this session, there are 12 exercises that you need to do.

  • Squat with the overhead press- 10-12 reps
  • High row- 10-12 reps
  • Split squat with lateral raise- 10-12 reps
  • Resisted sprinter- as many as possible for 30 seconds. Repeat 3-5 times.
  • Bent-over row- 10-12 reps
  • Assisted squat- 10-12 reps
  • Resisted long jump- 10-12 reps
  • Balancing chest press-10-12 reps per leg
  • Standing oblique crunch- 10-12 reps per leg
  • Flying bird- 10-12 reps on each side
  • Boat pose to hollow back extension- 10-12 reps
  • Moving x-squats- 10-12 reps

2. Legs workout

In this workout session, there are 6 exercises that you must focus on doing. 

  • Banded step-outs- 20 reps
  • Split squat using resistance band – 20 reps on each side
  • Deadlift using resistance band – 20 reps
  • Banded clamshell- 20 reps on each side
  • Lying leg extension- 20 reps on each side
  • Glute bridge using resistance band – 20 reps

3. Hip workout

For the hip workout routine, get ready to perform the following exercise.

  • Outer-thigh lift while standing- 10- 20 on each side
  • Squat and sideway leg lift- 10- 20 on each side
  • Pilates clam knee tap or heel tap- 10- 20 on each side
  • Hip raise without and in one leg movement- 10- 20 on each side
  • Kneeling pilates sidekick- 10- 12 on each side

4. Butt workout

The below exercises are great for strengthing your glutes.

  • Glute bridge- 10–15 reps
  • Banded clamshell- 10–15 reps
  • Donkey kick-10–15 reps
  • Fire hydrant- 10–15 reps
  • Plank jack-10–15 reps
  • Kneeling leg lift- 10–15 reps

5. Upper body workout

The following set of exercises are ideal for building upper body strength.

  • Curtsy curl- 12 reps 
  • Anti-rotation press- 3 reps 
  • Overhead extension- 12 reps 
  • Chest press- 15 reps 
  • Side plank pull-down- 10 reps 
  • Lunge and row- 12 reps 


Whether you want to give your fitness routine an exciting twist or are recuperating from an injury, resistance band workout can help you reach your goals. So do give them a go!


Resistance Band Workout Kit:

Benefits of Resistance Workouts:

virtual events

3 Keys to Lead a Virtual Events Conference

Virtual Events are taking over the Events Industry. With the recent trend of live videos, leaders are taking active participation to create a more interactive way to communicate with the audience. It enables a chance to receive enhanced feedback from far-flung teams than in audio conferences. It is time to shift the meeting to a virtual base in a geographically dispersed work ecosystem rather than in-person.

With these large scale virtual event conferences, leaders can share their ideologies and vision, address urgent issues and even celebrate wins virtually with the team members. Live video events have a spectrum of engagement wherein employees can interact in real-time with the industry veterans.

Tips for organizing a live virtual events conference

To bridge the gap between desire and execution of hosting, a large-scale video conference, focus on the following three aspects:

Preparing the content of the virtual meeting

A virtual video conference can become a daunting task to handle with numerous participants and constant interaction. As such, it becomes perilous for the leader to send a clear message.

On-screen leaders must prepare and practice smooth-talking skills and leverage similar presentation techniques so to keep the audience engaged in an in-person meeting. This includes vocal emphasis, planned pauses, use of audio and video clips, and physical gestures.

In a virtual events conference, if the leaders plan on voice narration over slide-images. The approach will become static, feel less personal, and hence becomes less engaging. So leaders must participate in chats via social channels and crowdsourcing to know about the needs of the target audience.

Having well-prepared live virtual events keeps the audience engaged in constant interaction and gaining valuable input from the audience. All critical tools of audience interaction like live pools, live comments, real-time chats, and enabling questions from the audience will lead to content generation and make the virtual conference successful.

Identifying a suitable meeting environment 

In a widely dispersed organization where people are working remotely, everyone can’t join the conference at the same time from a local office meeting room. Hence live video conferences must be accessible on various screen types and have the option to view later so that people working in different time zone can watch it once they are available.

For accommodating this range, organizations need to maximize their distribution on as many platforms as possible. The options should include mobile screens, desktops, conference room screens along with digital signboards for break rooms or common areas. Besides, it is necessary to add an audio transcript for ensuring access.

An ideal virtual conference environment will also include the digital environment of the organization’s content. Hence for an engaging, interactive session, organizations can post on-demand video content to their website or leverage the workflow applications and social media platforms.

Procuring technical solutions and virtual meeting talents

Executing a quality video conference requires leveraging the right technology and the right people. For simple video events, an on-camera leader delivers the content.

For a large video conference, a moderator is needed to manage time, balance contributions, and ensure that the feedback and questions are acknowledged. Besides, there is the off-camera team that solves problems, and provides the smooth running of the event.

On the technical aspect, organizations mostly rely on two options to capture and deliver video during the conference. They utilize meeting software that enables the participants to join the platform and engage in watching live-streamed videos.

For this, organizations can use enterprise video content management platforms. This offers live and on-demand delivery for external and internal audiences. So companies can post non-confidential videos to social media platforms. They too can collaborate with webcasting companies to reach out to the target audience.


Organizing virtual events is a challenge, but keeping the audience engaged is more challenging. As a token of appreciation, companies can offer virtual gifts through Virtual Events Printing, where participants can get customized gifts. Fringe Activities can be organized under supervision and permits, this is also one way you can physically engage your guests.

Reference Links:

  1. Virtual Events:
  2. Virtual Event Conferences:
  3. Live Video Conferences:
  4. Fringe Activities:
Corporate Gifts

A Different Touch To Corporate Gifts

Giving corporate gifts has become essential for any company to show their gratitude and appreciation. Corporate gifts help in creating bonding between the employees and the company. Moreover, corporate gifts are distributed as part of a company’s public relations strategy.

How To Choose different Corporate Gifts:

When a company decides to give corporate gifts, it is essential to finalize on budget. As few companies would prefer gifting only their customers while few would like to thank their suppliers as well. While choosing for customers and suppliers it is important to add creativity in corporate gifts. Customers usually prefer a personalized or unique gift rather than the usual gifting options.

These will definitely increase the client’s bonding with companies. As a long term relationship clients would prefer a personal gift while a new client would prefer an official gift. Therefore companies should identify the right gift for the right customers as any wrong choice might backfire.

Customized Creative Corporate Gifts:

As mentioned it is essential to do unusual corporate gifts which will add a personal touch. Usually, clients prefer such individual attention and would help in strengthening the professional relationship. There are various creative corporate gifting ideas which a company could choose from depending on their budget and relationship with clients. Liquor and wine are always in the favourite list and to add more creativity companies can gift the wine bottle along with personalized wine coolers.

Apart from regular food items, companies prefer to gift useful office related items. Desk blotters and pen sets are definitely a wise option for creative corporate gift. Other creative stationery items like highlighter sets, promotional notebooks and customized notepads also are great gifting options. When the relationship with a client is strong, companies can gift through live entertainment such as fringe activities. These creative gifts will definitely add personal touch and improve client bonding. A regular gift and think card with personal notes also makes a decent gifting option. Other options include backpacks, sports bag, bag holders, and corporate water bottles and customised key holders. These gifts can be personalised by printing the company logo. Also for a techie client, USB drives, power banks with speakers, key holders with pen drives and key holders with amplifiers can be opted. 

New Way To Give Corporate Gift:

Recently companies are trying to show their social responsibility through gifting. Another creative way of giving corporate gifts is donations. Companies are donating in the name of their clients to NGOs and other charities. The client would receive a receipt from the NGO thanking them for the contribution made. This new way of gifting has proved to increase bonding and establish a relationship with their clients.


Corporate Gifts:

Benefits of Corporate Gifting:

Gifting through Live Entertainment such as Fringe Activities:

Corporate Gifts fringe activities

Interactive Fringe Activities Ideas for Upcoming Events

Interactive Fringe Activities! You can never go without them. Balloon sculpting or balloon modeling is one of the most popular and interesting fringe activities conducted at events and parties. So it is the art of twisting and turning balloons into any shape.

For instance, they can create a variety of models and characters for entertaining guests of any age group. From crazy hats to animals, swords to crossbows- you name it, and they make it!

One of the most commonly requested shapes by fans is balloon animals. Hence, the best part is you can create your own theme for the overall look of the balloons!

Interactive Fringe Activities: Types of design styles

A wide assortment of colorful balloons in different sizes is a pre-requisite. The sizes commonly used are 1×60 inches and 2×60 inches. Extra-stretchy rubber balloons are used for balloon sculpting.

Equipment required for balloon sculpting

A wide assortment of colorful balloons in different sizes is a pre-requisite. For example, the sizes commonly used are 1×60 inches and 2×60 inches. Such as the extra-stretchy rubber balloons are used for balloon sculpting.


For many years twisters would blow the balloons themselves with their mouths. But with the availability of low-cost inflation devices, their lungs are getting the rest they deserve.

Different varieties of pumps are available in the market. You can choose from hand pumps, electric or battery-operated models.

Spruce up the entertainment with balloon sculpting 

Age is not a factor when it comes to balloon sculpting. It is enjoyed equally by the young as well as by the young at hearts.

Balloon sculpting can breathe life into any party or event. It is crucial to have balloons as it plays a major role in engaging your guests during your Interactive Fringe Activities.

1. Birthday parties
Watch the excitement on the child's face as he sees the Twister transform a balloon into a dog or a monkey.

What’s a birthday party without colorful balloons! Elevate the fun quotient of your child’s birthday party by hiring the services of a balloon artist.

Watch the excitement on the child’s face as he sees the Twister transform a balloon into a dog or a monkey.

2. Conferences
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Balloon sculpting is also a good idea for a corporate conference. It is a great way to get publicity for your brand without coming across as too pushy.

Thanks to the screen printing process, you can print company logos and product design on balloons. You can use these customized balloons and let the balloon benders turn them into unique shapes that will captivate the attention of the people. Interactive Fringe Activities works best for corporate themed parties as everybody is there so socialise and learn information.

 3. Dinner parties

If you are looking for Interactive Fringe Activities to engage family members at your next dinner party, balloon sculpting may be the thing you are looking for.

It is a great conversation starter and can take the awkwardness out of any dinner party. The balloon artist can entertain the audience by sculpting the balloon into any shape your guest’s wish for right in front of them.

4. Carnivals

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If you are hosting a carnival, then a balloon sculpting booth must be included along with other Interactive Fringe Activities.

The balloon sculpture will serve as a fun souvenir for the child to remember the great time he had at the carnival.


Whether you are 8 or 80, everyone loves balloons! Balloon sculpting is enjoyed by all and adds a ‘wow’ factor to any party! So many exciting models can be created out of the humble balloon. Therefore this is one activity that is sure to elevate a boring party into a memorable one.

To add on

Offer your guests some corporate quality gifts to elevate your fringe activity experience! Show your guests that you care and that you appreciate their presence.


Interactive Fringe Activities:

Corporate Quality Gifts:

Birthday Parties: