Coldhearted circuits

Multipurpose moves and a non-stop structure are a deadly combination

- Photography by James Michelfelder

HOW IT WORKS

This is not your traditional muscle-building plan. Joint stability, mobility, injury prevention, and explosive power are its cornerstones. “Keanu’s body was put through the wringer”, says his trainer, Patrick Murphy. “I had to implement the safest, most effective program possible.” To accomplish that, Murphy made heavy use of bands: “They can be easier on the joints than free weights”, he explains, “but I also like the negative resistance they present.” Other tools in the box are unilateral exercises like ice skaters and single-leg pistol squat hops, which enhance proprioception — the body’s ability to sense what all its parts are doing — and balance.

Patrick Murphy is an L.A.-based celebrity trainer. murphyfitness.com

Directions

Perform each circuit two to three times per week. Complete 15–20 reps of each exercise and then move on to the next exercise. That’s one circuit. Rest one minute upon completion then start again.

Circuit 1

1) ISO LUNGE WITH BAND FRONT RAISE

Hold the band in both hands shoulder-width apart. Step on the center of the band with one foot. Step forward into a lunge with your free foot. Hold the lunge while slowly raising your hands to shoulder level. Resist the band as you lower your hands. Do 10 reps on one side, then switch.