The John Wick Workout That Keeps Keanu Reeves Fighting Fit In His 50s | Men's Health Magazine Australia

The John Wick Workout That Keeps Keanu Reeves Fighting Fit In His 50s

Of all of the older action film stars still gracing our screens, none quite matches up to Keanu Reeves. While Liam Neeson has seemingly jettisoned critically viable fare for endless growl-em-ups, and Sean Penn looks to supplement his IRL humanitarian work with films about snapping people’s heads off, Reeves takes his own road.

With films like Speed and Point Break lending action credo to his earlier career, at 56, the Bill and Ted star has been able to slip comfortably back into explosive roles without looking like an irate geriatric.

In addition to a solid beard/hair/suit/motorcycle rotation, Reeves has arguably managed to stay relevant—and dare we say, cool—because his most famous franchises offer a surreal look at life in 2021.

In John Wick, the world is controlled by a shadowy organisation of assassins. In The Matrix (of which Reeves is currently shooting the fourth instalment), machines harvest human beings like batteries while keeping our minds distracted by an elaborate simulation. In a world of increasing paranoia, Reeves’s movies might just be the perfect light entertainment take on modern living.

It doesn’t hurt that Reeves is a legitimate master of gunplay and martial arts. All of which would be for naught, of course, if he wasn’t able to physically embody “the one you sent to kill the fuckin’ Bogeyman” in John Wick.

With a little help from legendary Hollywood PT Patrick Murphy—whom he met in 2014 after being introduced by John Wick director Chad Stahelski—Reeves has been able to safeguard his body, enabling him to take on the most physically demanding roles of his career well into middle age.

The Challenge

Think your day is tough? Legend has it that John Wick once killed three men with a pencil. You don’t get into that sort of shape with a light jog and a few sit-ups before bed.

“John Wick is one of the most physical roles in cinema history,” says Murphy. “The choreography, along with the multiple fight disciplines, tumbling, stunts, horseback riding, stunt car driving, gun training and other various weapons training means KR’s body had been through hell and back.”

Murphy’s primary job, then, is to keep Reeves moving well and feeling strong: “It’s about being able to maintain a positive rhythm with his joints, and to reduce any pain as much as possible.” The key is supplementing what Reeves is asked to do on screen through a series of movements designed to help him perform at his best. They do this though a weekly regime of corrective exercise, muscular endurance training, balance and stabilisation training, power training, and recovery practices, alongside Reeves’s weights regiment.

“When KR preps for movies he’s laser focused and fully committed,” says Murphy. “I don’t know where he draws the motivation, but I do know his work ethic is out of this world. He prepares for months during pre-production, and trains throughout the shoot.”

Enter the Matrix

In order to pull off all of the horse riding, gun shooting, building-jumping and knife-throwing that has come to define a John Wick flick, choreography starts months before actual filming, with jiu jitsu, striking, ‘gunfu’ and stunt choreography, all in a continual state of rehearsal with the stunt team.

“KR is always ready to go and kick ass in the gym,” says Murphy. “I put together huge rep schemes and he does it without blinking an eye. There isn’t any magic to it; KR puts in the work and reaps the benefit.”

That he managed to balance this training regime with famously being the nicest man in Hollywood is no small feat, either, as Murphy recalls.

“When we were filming John Wick 3 in New York City, it could take 30 minutes to cover a three-minute journey from his apartment to the gym because he couldn’t say no to fans asking for a photo. He’d even let fans walk with him, share their ideas, and talk about movies. One day, an autistic boy jumped on him from behind and KR turned rapidly and realised the situation. The mother was apologetic, but KR embraced and calmed the boy immediately, signed memorabilia, and had a beautiful chat and photo with him. I’ve always admired KR’s kindness. He’s simply the best.”

Not for nothing does ‘Keanu’ translate to ‘cool breeze over the mountains’ in his father’s native Hawaiian.

The Keanu Reeves Workout

Since Reeves’s personal program changes on a daily basis, it’s near impossible for Murphy to give away an exact replica (plus he’s sworn a blood-oath with a league of secretive assassins that prevents him doing so).

Instead, he’s put together a workout of foundational mobility exercises beloved by Reeves. Helpfully, they require zero gym kit besides a set of resistance bands. Complete 10 reps of each movement then move straight onto the next, before working through the whole routine again for as many rounds as possible in 45 minutes.

Band external rotation

Reps: 10

Sets: As many as possible

Rest: None

At any age – and no matter how many bad guys you have to punch – mobility work pays dividends. This move looks simple but it targets the muscles that support your rotator cuff, which keeps the joint stable when you do lift heavy. Start by holding a band in front of you, palm facing inwards. Pull your hands away from your chest, keeping your elbows tucked in.

Band row

Reps: 10

Sets: As many as possible

Rest: None

Loop a band around a pole, door frame or your feet. Brace your abs as you draw the band back into your chest, then slowly return it to the start position. Make sure to keep your shoulders down – if you’re shrugging, you need a looser band.

Band reverse fly

Reps: 10

Sets: As many as possible

Rest: None

Starting in the same position as the previous movement, you’re going to open the chest up by moving your hands out to the side instead of back towards your chest. This one hits your big back muscles – work slow and pause at the end of the movement to work your lats and shoulders. Imagine you’re squeezing a tennis ball between your shoulder blades for a second, then release.

Wall press

Reps: 10

Sets: As many as possible

Rest: None

Perform a slow pushup against a wall with your palms flat and feet on the floor. The more vertical you are, the easier this will be.

Pushup

Reps: 10

Sets: As many as possible

Rest: None

The classic bodyweight move is still the king of chest exercises. Get into a pushup position, obviously—that’s palms flat, back straight, weight on your toes and hands—then slowly lower yourself towards the floor. Pause when your chest is an inch above the ground, then drive up explosively. Think tempo to hit your muscles harder: down over two seconds, up in one. John Wick doesn’t let gravity do the work for him.

Superman

Reps: 10

Sets: As many as possible

Rest: None

A deceptively simple core exercise that works your lower back and glutes as well as your abs. That it’s beloved of gymnasts should make you realise it’s harder than it looks. Lay down on your front on a mat, arms and legs extended and straight. Lift your back and thighs simultaneously so you’re ‘flying’. Hold, and return to the start.

Plank with hip rotation

Reps: 10

Sets: As many as possible

Rest: None

The traditional plank is a six-pack killer – this variation hits the muscles round the side, too. Get into a plank position – weight on your toes and forearms, back straihgt – then rock from side to side, shifting your weight from one hip to the other to really open up the thighs.

Tuck crunch combo

Reps: 10

Sets: As many as possible

Rest: None

Get comfortable on a mat, then get immediately uncomfortable by performing a crunch and leg raise at the same time. To make it harder, straighten your legs. If you need to lighten the load, bend your knees more.

Hip thrust

Reps: 10

Sets: As many as possible

Rest: None

Lie on a mat with your feet planted solidly on the ground. Press your lower back into the floor and then thrust your groin towards the ceiling by squeezing your glutes – make sure to keep your hips tipped forward so the load stays in your lower body muscles, not your core. Pause at the top, then slowly lower, maintaining your balance all the while. To tweak this, try lying on an exercise ball or bench.

Deep body weight squat

Reps: 10

Sets: Hold for 30 seconds

Rest: 60 seconds – then go again

Squat as low as you can, sitting back into the movement with the weight on your heels. Try placing your feet wider apart if you’re struggling. Hold the position for 30 seconds, then push back up and take a well-earned breather. Because you’ve got a load more work to come.

Visit murphyfitness.com for foundational nutrition and training programs

Via Men’s Health

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