The Matrix workout

With its futuristic martial-arts sequences and extraordinary special effects, The Matrix Reloaded is destined to be the biggest film of the year. You'll be able to marvel at Keanu Reeves and Carrie-Anne Moss high-kicking their way to saving the world, so to tie in with the release this Friday we asked fitness expert Richard Callender of Fitness First to devise some slick moves to hone your shape and strength for Matrix-style antics.

Here, Callender demonstrates the exercises with personal trainer Ildiko Vesei, to be repeated eight to 10 times. Most can be done alone.

To add a cardiovascular element to your workout, Callender suggests the following exercise: run on the spot for 10 seconds, then jump in the air, and land in the lunge position (with one leg in front, with the knee bent at up to 90 degrees, and the other leg out behind to stabilise you). Jump back to run on the spot, and continue until you can't go on.

For dodging bullets by bending over backwards, you need ... strong abs

"Remember the amazing scene [in the original] where Neo [Keanu Reeves's character] fell back in slow motion to avoid the bullets?" asks Callender. "It has inspired this exercise." Obviously, you won't be able to do it quite like Keanu without a special-effects machine.

How to: Lie on an exercise ball, so that the ball is supporting your lower back. Keep your knees at a 90-degree angle, your feet flat on the floor, and keep your head in line with the rest of your spine, as above. Raise your arms, take a ball from your training partner, and lie back, taking the ball over your head. Draw your abs in, exhale and, with straight arms, crunch forward, raising your shoulders off the supporting ball to give the smaller ball you are holding back to your partner.

To punch your way out of a tighter corner you need... to practise jabs and crosses

This is an age-old fighting skill, but one still applicable when facing futuristic monsters. "Speed is what's important here," says Callender.

How to: Holding small weights, take up the Standard Boxing Stance, with hands raised in the "guard" position. Put one foot forward and one back (if righthanded, start with the right foot forward) with your weight distributed evenly between your feet. Jab straight forward with your leading hand, then, swivelling your body so that your back heel comes off the floor, throw a "cross" punch with the other hand.

To tackle the bad guys with powerful high kicks, you need ... strength in all your thigh muscles

"Balance and control is the basis of all martial-arts kicking," says Callender. "This exercise will help you with both."

How to: Stand with your feet directly beneath your hips, and your hands raised in the "guard" position, as left.

Raise your right knee in front of you, then swivel it out to the side and kick out at hip height.

Bring your knee back to the centre, then lower your foot. Repeat to the other side.

To jump across rooftops, you need... power in your thigh msucles

"Your quads and hamstrings are where the explosive power in your legs comes from," says Callender.

How to: Stand with your feet more than hipwidth apart, with a football in front of you. Sit backwards into a squat, keeping your knees over your heels. Don't lean forward. Pick up the ball and then, pushing through your heels, jump up from the squat position, as above. Sink back into a squat, put down the ball, and jump, this time raising your arms above your head.

To develop the core strength you need for side-kicks you must work the outer thigh and bottom muscles

In the films, the ability to side-kick is key.

How to: Stand with feet more than hip-width apart, sink into a squat as above (either alone or holding your training partner's hands, as above), then come up and kick one leg to the side at waist-level. Repeat, kicking with the other leg.

To find your nearest Fitness First club, call 0870 609 3030 or visit www.fitnessfirst.com