While he’ll always be Johnny Utah to me, Keanu Reeves has captured a whole new fanbase as assassin John Wick in the franchise of the same name. The action-heavy films require Reeves to be in tip-top shape, and with the third film in the series – John Wick 3 – Parabellum – almost here, L.A.-based trainer and corrective exercise expert Patrick Murphy has revealed how Reeves got in shape for the flick.
In a recent interview with Men’s Health, Murphy explained how “playing that role is very hard on his [Reeves’] body.” Taking into account Reeves is also 54-years-old and has a track record of nasty injuries, Murphy created a program intent on building up Reeves’ muscular endurance with what he calls a “high-benefit, low-risk exercise program.”
“He wasn’t lifting crazy heavy weights—it was getting his body moving, getting his muscular endurance and stability—it was just a mindset,” Murphy said. “He would leave the gym exhausted, but feeling great. Where his body got beat up was in all those scenes [filming the movie].”
The program Murphy tailored for Reeves focused on a high volume routine with low impact exercises and limited rest. “I would fit in, within the hour and a half, five to six circuits,” he said. “Just think of Keanu Reeves performing a thousand reps a workout, minimal rest, and it was just go time.”
Check out the workout below and be sure to read up on what to expect when John Wick 3 – Parabellum drops May 17.
Keanu Reeves’ ‘John Wick’ Circuit Workout
Perform 20 reps of each exercise consecutively as a circuit, resting as little as possible between moves. After finishing the round, rest for 2 minutes and then repeat for a total of six rounds.
- Reverse Lunge Front DB Raise
- Bosu Lunge Shoulder Press
- Reverse-Step Resistance Band Row
- Squat with TRX Shoulder Iso-Hold
- Stability Ball Dynamic Plank
- Banded Lateral Walk Pallof Press