Discover the intense workout routine that keeps Keanu Reeves in top shape for his iconic role as John Wick. From martial arts training to tactical conditioning, learn the secrets behind Reeves' fitness regimen and get inspired to achieve your own action-hero physique.
Hey there, fitness enthusiasts! If you've ever watched Keanu Reeves in action as the relentless hitman John Wick, you know that his physicality is awe-inspiring. Today, I'm excited to take you behind the scenes and reveal the workout secrets that helped Reeves prepare for his highly demanding role in John Wick 4. So, let's dive in and discover how we can channel our inner assassins and achieve the same level of fitness and strength.
THE PHYSICAL DEMANDS OF JOHN WICK
When the character of John Wick was first pitched to Keanu Reeves, little did he know that he would be playing this iconic hitman for a decade.
The vision of director Chad Stahelski was to create action that feels as real as possible, which meant pushing the boundaries of what most actors would dare to do. Imagine hurling nunchucks and being hurled through windows—impressive stuff, right?
Now, here's the mind-blowing part: Reeves accomplished all of this in his late 50s! This encapsulated what having an Eternobody is all about, you want to still be in great shape even when approaching 60!
THE ROLE OF ELITE TRAINER PATRICK MURPHY
To make Reeves ready for the physically demanding role, he worked closely with elite trainer Patrick Murphy. "I must tell you, I've never seen anyone more hard-working than Keanu" according to Murphy himself.
Initially, their focus was on developing flexible strength to handle any weapon effectively. As production progressed, the workout routine shifted to more restorative sessions, helping Reeves recover from the brutal stunt work he endured alongside the stunt team.
Having someone to hold you accountable and teach you the best methods for your goals is always the best route to take when it comes to fitness.
KEANU REEVES HITMAN DIET
"Achieving peak performance isn't just about the workouts—it's also about fueling the body with the right nutrients". Reeves follows a whole-food diet that emphasizes anti-inflammatory benefits.
Given the beating his body takes during pre-production boot camps and filming, it's crucial for him to heal as quickly as possible. His diet includes supplements like bio-curcumin turmeric extract, NAD+ cell regenerator, and omega-3 from Life Extension.
Of course, there are some foods that Reeves avoids, such as baked goods, fried foods, pasta, fruit juices, vegetable oils, and alcohol. But hey, even John Wick himself deserves the occasional glass of Japanese whisky at the Continental, and so does Keanu Reeves!
KEANU REEVES RECOVERY ROUTINE
Reeves' commitment to his craft is truly admirable. Given the intense four-hour daily rehearsal and training sessions, recovery becomes a vital aspect of his routine.
After each session, he receives deep tissue bodywork from Jodi Mainwaring, followed by an ice bath to reduce any swelling from the intense hits. But what I found particularly interesting is his disciplined stretching routine. No matter what, Reeves makes sure to dedicate time to stretch and allow his body to recover properly. Talk about dedication!
THE KEANU REEVES WORKOUT
Now that we're warmed up, it's time to unleash our inner assassins with the John Wick 4 workout. This routine is designed to enhance balance, stabilization, and power, incorporating various equipment and bodyweight movements. Here's the breakdown:
CABLE STEP AND PRESS
Set a cable pulley to chest height and grab a D-handle or attach a resistance band to a fixed point. Stand with your back to the machine, your right hand gripping the handle, and stagger your feet with your left foot forward. Press the cable forward, rotating your hips, and return to the starting position. Complete all reps on one side, then switch to the other side.
REVERSE LUNGE TO DB FRONT RAISE
Hold a moderately heavy dumbbell at your left side, palm facing in. Step back with your right leg into a lunge while lifting the dumbbell straight in front of you until it's parallel to the ground. Drive through your left foot to stand and lower the weight. Complete all reps on one side, then switch the working arm and leg.
LOW TO HIGH CABLE WOODCHOP
Connect a standard handle attachment to the lowest position on the pulley machine. Stand with your right side parallel to the cable tower, feet shoulder-width apart. Grab the handle with your left hand and clasp your right hand over your knuckles. Twist your torso, bringing the handle by your shin, then explosively drive the handle up across your body until your hands are above your head. Return to the starting position and complete all reps on one side before switching.
BOSU EXPLOSIVE PUSHUP
Start in a pushup position with hands on either side of a BOSU ball, flat side up. Lower into a pushup, then push off the ball explosively, keeping your core engaged. Land and use the momentum to begin your next pushup.
Congratulations! You've just experienced the intense workout routine that kept Keanu Reeves in top shape for John Wick 4. By following his footsteps, incorporating martial arts, tactical conditioning, and disciplined nutrition, you can unlock your own action hero potential.