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Low Impact Cardio Exercise
Fitness | December 20, 2013
If you’ve been looking for an exercise that would be gentle on your knees yet provide you with the benefits of a great workout, then you have to try this low impact cardio exercise called Pendulum. If you’ve been following my workouts for a while, then you must be familiar with a bodyweight exercise of the same name which is obviously not it 🙂 If you have sensitive knees or you’ve been recovering from an injury, then you already know that it’s not easy to find an exercise that would allow you to work on your legs, butt, and cardio without putting a high impact on your knee joints. While explosive exercises, such as the jump lunge, jump squat, burpee, kettlebell swing, or jump roping are very beneficial to everyone with healthy knee joints, it has the opposite effect on those with knee problems. This is why I am so excited to share with you this awesome exercise that works your entire body, is great for general conditioning, cardio, and will make your butt look like million dollars!
Low Impact Cardio Exercise – The Pendulum with Kettlebell
You can use medium to heavy size kettlebell and like I said in the video, I prefer to use the heavy kettlebell, because I find it easier to counterbalance. You can buy them at Dragondoor.com where I got mine. It’s easier to shop for them online, as they deliver them right to your door. An average woman will enjoy 10 – 12kg kettlebell which is the medium size, and if you can make the investment I would suggest to get the heavy one which is about 18-20kg as well. They will last you a lifetime and you’ll never need any additional iron for your workouts, to take up a space in your home.
This exercise is basically an easier modification of the Kettlebell swing which I have talked about in one of my articles called 3 Best Cardio Workouts You Can do at Home. Just like the Kettlebell swing, the Pendulum is a very explosive exercise that will improve your cardiovascular system, muscular endurance, and muscle definition. It’s dynamic nature will ensure that you’re going to be burning tons of calories and shaping up your entire body including your back, arms, abs, butt, and thighs. And the best thing about it? It’s a low impact cardio that is going to be gentle on your knees and will help you to build strength and muscles around your knee joints, which may even help you with recovery.
You’re amazing and I will see you soon! 🙂
Zuzka.
P.S. If you want to workout with me 5 days a week, and get into the best shape of your life, then join the ZGYM!
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Thanks for the extra exercises for sensitive knees!!
Private Member |
Thanks, awesome 🙂
Private Member |
Great, i’ll try it right now. Zuzka, could you post some healthy Christmas recepies? Maybe some healthy treats…. Thanks
Private Member |
A reposting of her Protein Balls would be nice…
–Chris
Private Member |
You’re right! Good idea. Here in italy we have pandoro, panettone, full of fats 🙁
Private Member |
Cuando salen los DVD de Kettlebell en México no llegan y viajo a EU en estos días y podría pedirlos para que me lleguen al hotel. Estoy ansiosa por tenerlos, gracias y Felicidades!!
Private Member |
I’m going to try this right now, I love working with kettlebells, thanks Zuzka. 🙂
Private Member |
Jesse busy? I really liked the 5 minute workouts… –Chris
Private Member |
agree Chris the 5 minute workouts are like life savers to me when i either dont have time or feel a bit “depressed” and dont feel like working out
Private Member |
Thanks for this one, Z!
But I was wondering about sandbags the other day and if you could explain the advantage/disadvantage of using a sandbag or a kettle ball for this kind of exercises. Besides the obvious prize difference 😉
Thanks a lot and also for everything you do and provide here!
Cheers, Hanni
Private Member |
OMG THANK YOU SO MUCH! This.is.a.godsend! I injured my knee and I’m sick of upper body stuff. Lower body needs a workout. Thanks, Zuz! Xo
Private Member |
I agree! I have injured both of my knees playing soccer over the years so this is a wonderful exercise!
Private Member |
Hi Zu, how many repetitions of this exercise call pendulum whe have to do it, also how many sets?? Thanks a lot and Marry Christmas !!
Private Member |
Oops…I mean “Merry” Christmas not Marry !hahaha..