Patrick Lambie’s Ultimate At-Home Workout.
South African rugby icon Patrick Lambie has crafted the perfect at-home workout – simple, effective, and requires zero equipment. From his newly-built home in Seaton Estate, Lambie proves that you can stay in top shape without leaving your own space.
After undergoing an anterior cruciate ligament (ACL) reconstruction in the knee, Lambie has focused on strengthening his glutes, hamstrings, and core. “These exercises have been key to my ongoing recovery and overall fitness. They’re easy to do anywhere, and they get real results,” he shares.
The Five Essential Exercises
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The Full Burpee – A Heart-Pumping Essential
Start standing, then drop onto your haunches and place your hands on the ground. Kick your legs back into a push-up position, perform a push-up, then spring back to your feet and jump high with your hands reaching for the sky. “It’s a full-body burner that builds strength and endurance,” says Lambie.
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Single-Leg Glute Bridge – Fire Up Those Hamstrings
Lie on your back with one heel on the ground and the other leg extended straight. Push your hips up using the grounded leg, squeezing your glutes at the top. “This one’s great for hamstring activation and overall stability,” Lambie explains.
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Single-Leg Deadlift – The Balance Builder
Stand on one leg, hinge at the hips, and extend your other leg straight behind you as you reach forward. Engage your core to maintain balance. “It strengthens your hamstrings and challenges your stability,” he notes.
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Squat Hold – The Silent Burner
Drop into a squat position as if sitting on an invisible chair and hold. This move builds lower-body endurance and control. “It looks simple, but it burns,” Lambie says with a grin.
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Mountain Climbers – The Core Crusher
In a push-up position, drive your knees toward your elbows one at a time in a slow-paced, windscreen-wiper motion. This move works the core, shoulders, and abs. “The slower the better. It’s an absolute must for controlling core strength,” he adds.
These five exercises, done in a circuit, offer a complete, intense workout that builds strength, stability, and endurance. Lambie’s advice? “Fitness doesn’t have to be complicated. With consistency and the right movements, you can stay strong wherever you are – even in your own home.”
Photos: Chris Allan Photography
