June 26, 2025, 5:27 pm | Read time: 7 minutes
Currently, Keanu Reeves is once again proving in the “John Wick” spin-off “Ballerina” that even at 60, he hasn’t lost any of his agility and physical control. The Hollywood star moves across the big screen in epic action scenes with his usual speed, precision, and elegance. FITBOOK writer Tony Poland knows how Reeves prepared for the daring stunts and fight choreography. Here’s a hint: Keanu Reeves’ training is relatively simple, so we could certainly follow his example.
Without a doubt, Keanu Reeves is likely one of the most beloved actors due to his down-to-earth and likable nature. Additionally, the Canadian possesses outstanding acting talent, especially as an action star. Most of his hitman sequences in the popular “John Wick” films are performed by Reeves himself, based on various martial arts. Reeves has diligently practiced judo and jiu-jitsu, among others. It’s no surprise that for “Ballerina,” he left the heavy weights aside during training and instead relied on another tool…
Overview
“Thumbs Up” for Keanu Reeves’ Workout
How does one keep their body functional, supple, and flexible even at an older age? Well, Keanu Reeves shows us how. His trainer has devised a perfectly coordinated program for these purposes, which apparently works. This is also the opinion of two real fitness and nutrition experts. Hudson and Brandon White from Oregon (USA), better known as “The Buff Dudes” (2.75 million subscribers), have taken a closer look at the workout on YouTube and tested it themselves. Their opinion: “A workout like this… it complements the jiu-jitsu, the weapons training, the long hours on set. And for that, I would definitely give the ‘Buff Dudes’ thumbs up,” say the two coaches.
Also interesting: How Alan Ritchson trains at 42 for his ‘Reacher’ muscles
Mobility Instead of Strength Training
Of course, the question remains, what exactly does Keanu Reeves’ program look like? The answer: The training consists roughly of a warm-up round and a circuit training with seven exercises and two rounds each. The focus is primarily on maximizing time and preserving joint longevity. This ultimately leads to a mobile body. And that’s exactly what the acting legend needs for his various scenes. “He’s 60 years old and still starring in the ‘John Wick’ films, so something is working,” acknowledge “The Buff Dudes.”
Instead of deadlifts and bench presses, the focus is on exercises with body weight and a resistance band.
Warm-up
Even Keanu Reeves doesn’t start his actual workout cold. Besides physical peak performance, a lot is also demanded of him mentally. After all, “John Wick” has to memorize a lot of lines, which means additional stress. His warm-up therefore lays the foundation for everything. “The Buff Dudes” explain: “Warming up is very important to ensure you get the most out of your body and make everything a bit easier.” And with these exercises, the Hollywood star seems to succeed:
Bird Dogs
Keanu Reeves begins with Bird Dogs in a quadruped position. He extends one arm and the diagonally opposite leg forward or backward in a controlled manner. Important: Both should form a straight line. Hold the position—and release it just as controlled. Repeat the movement several times: Inhale through the nose and exhale through the mouth, engage the core, and with well-tightened abdominal muscles, extend the same arm-leg combination again. Then switch sides.
World’s Greatest Stretch
This dynamic mobility exercise stretches the entire body in less than two minutes and opens the hips, glutes, and spine. In short: You go into a deep lunge and let the elbow fall into the front foot. Then rotate the torso and stretch upward. Perform the exercise on the other side, holding for ten seconds on each side.
A step-by-step guide for the “World’s Greatest Stretch” can be found here!
Side Leg Swings
To conclude the warm-up, Keanu Reeves promotes his balance and stability with leg swings. They primarily serve to mobilize the hip and leg muscles. The execution is quite simple. You stand upright and swing one leg controlled from one side to the other, keeping the core engaged. Be sure to maintain balance.
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Circuit Training
After the warm-up program, Keanu Reeves begins his actual workout in the form of circuit training.
External Rotations with the Resistance Band (2×8 Repetitions)
This exercise isolates the muscles of the rotator cuff and reduces the risk of injuries. You attach a resistance band to a stable object (e.g., a door handle) and stand sideways next to it, so there’s some tension on the band. Hold it in the hand farther from the door handle, with the arm bent at 90 degrees. Now pull the band outward against the resistance, moving only the forearm and hand. Then return to the starting position.
Bent-Over Rows with the Resistance Band (2×10 Repetitions)
“You want to be mobile, you want to be stable, but you also want to be strong,” say “The Buff Dudes.” Bent-over rows are the perfect method to achieve that!
For this, stand on a resistance band, with the upper body slightly bent forward. Now grab the band and pull the elbows back toward the hips in a rowing motion. Squeeze the shoulder blades together.
Push-ups (2×15 Repetitions)
Keanu Reeves also integrates an absolute classic, push-ups. Relatively simple but extremely effective for the chest, back, shoulders, and arms! He first assumes the plank position, with the core engaged and hands under the shoulders. Then bend both elbows, lowering the chest toward the ground. Keep the elbows close to the body while explosively pushing back up!
Face Pulls with the Resistance Band (2×10 Repetitions)
Face pulls are a great exercise for the rear shoulder muscles and external rotators, also important for shoulder stabilization and mobility. In an upright position, ensure the resistance band is about chest height. To start, pull the band toward the face, keeping the elbows up. Hold the fitness band, which remains under tension, just before the face and then return it in a controlled manner while inhaling.
Hammer Curls with the Resistance Band (2×8 Repetitions)
Targets the biceps and forearms in particular! To start, stand on a fitness band, with palms facing inward. Hold both ends of the band in each hand, then bend the hands to the shoulders, keeping the elbows still. Lower slowly to maintain tension throughout the movement, then begin again. Hammer curls can also be done without a dumbbell…
Superman (2×10 Repetitions)
Next is the Superman, or back extension. This specifically strengthens the back muscles. Lie flat on the stomach. Now slowly lift both legs about four inches and hold them a few seconds above the ground. For more intensity, lift both arms parallel to the legs and hold the limbs at the highest point of the stretch.
Twisted or Rotating Plank (2×20 Repetitions)
Almost done! To conclude the workout, Keanu Reeves does a plank variation. He assumes the plank position (on the forearms, with a straight back and engaged core), but alternately twists the body or hips quickly to the side, so they are just above the ground. Keep the core tight and the back flat.1