The Workout Circuit That Transformed Keanu Reeves Into John Wick

This is how Reeves got in killer shape playing cinema's favourite hitman in John Wick 3
09:00, 25 Dec 2020

Keanu Reeves is absolutely killing it at the moment, and we don't just mean literally as hitman John Wick, but absolutely everywhere. This year he sent us down memory lane with Bill & Ted Face The Music and appeared in the ridiculously popular video game Cyberpunk 2077. Next year, he steps into the shoes of Neo and Wick once again in The Matrix 4 and John Wick 4 respectively. Put simply, this is Keanu Reeves’ world and we just live in it. 

The 56-year-old has been a beloved actor for decades now but there’s no denying that it’s his portrayal of ‘the Boogeyman’ John Wick that has immortalised him, not just as Hollywood royalty, but as one of the best action stars to ever grace the big screen. So how does he maintain such a great shape, playing one of the deadliest on screen protagonists ever, just four years shy of his sixties? Below is a circuit workout that helped get Reeves fighting fit for John Wick 3 - Parabellum...


Keanu Reeves’ John Wick 3 Workout Circuit

John Wick: Chapter 3 - Parabellum, Lionsgate
John Wick: Chapter 3 - Parabellum, Lionsgate

This involves performing 20 reps of each exercise in a consecutive circuit, taking very little rest between each move, and then resting for two minutes upon the completion of each round. You should perform six rounds in total to complete the circuit.

  • Reverse Lunge Front Dumbbell Raise: Hold pair of dumbbells at arm’s length to either side. Keeping your chest tall and shoulders back, put one foot back and lower both knees into a lunge position. Simultaneously, raise the weights in front of you to shoulder height, while keeping your arms straight. Next, press through your front heel and return to the starting position. Switch sides and do it again.

  • BOSU Lunge Shoulder Press: With light dumbbells and a BOSU Balance Trainer behind you, start in a lunge position with your right leg extended behind you, with the ball of your foot in the middle of a BOSU. Holding the dumbbells at your sides, lower down until your right knee is hovering just above the floor. Do five on each leg before swapping.

  • Reverse-Step Resistance Band Row: Lower one knee as you pull on the resistance band. Step forward and pull on the band at the same time.

  • Squat with TRX Shoulder Iso-Hold: With a TRX suspension trainer attached to an overhead bar, hold onto the strap as you get into the squat position, pausing at the bottom. Stand and repeat.

  • Stability Ball Dynamic Plank: Get into a kneeling position with a stability ball in front of you. Keeping arms and spine straight, put your hands on the ball and roll forward, retaining the plank position for a few seconds. Roll back and repeat.

  • Banded Lateral Walk Pallof Press: With a resistance band attached to a bar at shoulder length, hold the band to one side, take short sideways steps away from the band, which tightens as you go. When you get to the end, take short sideways steps back toward the bar.

Suggested Searches:
Tyson Fury
Manchester United
Marcus Rashford
Lewis Hamilton
Air Jordan
Sportsman HQ
2nd Floor Queens House
St Lincoln Square
Manchester M2 5HT
0161 507 9888 (8am - 10pm)
We will not ask you to provide any personal information when using The Sportsman website. You may see advertisement banners on the site, and if you choose to visit those websites, you will accept the terms and conditions and privacy policy applicable to those websites. The link below directs you to our Group Privacy Policy, and our Data Protection Officer can be contacted by email at:

All original material is Copyright © 2019 by The Sportsman Communications Ltd.
Other material is copyright their respective owners.