0:00:05 > 0:00:08Welcome to the world of epic.
0:00:08 > 0:00:13Sit back, strap yourself in and get ready to become epic at everything!
0:00:16 > 0:00:19Welcome to your quick blast of epicness.
0:00:19 > 0:00:20So what we waiting for?
0:00:20 > 0:00:21Let's do this!
0:00:27 > 0:00:28First up...
0:00:28 > 0:00:30Do you like dancing? Do you like streets?
0:00:30 > 0:00:33Well, here's a cool street dancing move
0:00:33 > 0:00:35that will make you totally epic.
0:00:35 > 0:00:37Hi, I'm Turbo, I'm a dancer.
0:00:37 > 0:00:40I'm going to teach you a classic street dance move
0:00:40 > 0:00:41called the Resurrection.
0:00:41 > 0:00:46Turbo is cool. Just look at his hair and his moves.
0:00:46 > 0:00:49He's also an astronaut. That might be a joke.
0:00:51 > 0:00:54So with this move, you need to be laying down on the floor
0:00:54 > 0:00:56with your hands flat on the ground.
0:00:56 > 0:00:58I hope you've checked for dirt first, Turbo.
0:00:58 > 0:01:00From here, you're going to push with your hands
0:01:00 > 0:01:02up onto your left knee,
0:01:02 > 0:01:04raising your right leg up in the air.
0:01:04 > 0:01:07Ooh, power move!
0:01:07 > 0:01:10The next step from here is to swing your right leg down to the floor,
0:01:10 > 0:01:14push with your hands and pull yourself up until you're standing.
0:01:16 > 0:01:18- Sweet as a nut. - When you put those moves together,
0:01:18 > 0:01:21your Resurrection should look like this.
0:01:22 > 0:01:25Whoa! Crazy skills, Turbo.
0:01:25 > 0:01:29Rumour has it that Turbo performed this at the House of Commons.
0:01:29 > 0:01:31That might also be a joke.
0:01:33 > 0:01:36And that, my friends, is how you do a cool street dance move.
0:01:38 > 0:01:42Right, that's the first hit of epicness done and dusted,
0:01:42 > 0:01:45but do not worry. Our journey continues.
0:01:45 > 0:01:48If you've got a deck of cards in the house
0:01:48 > 0:01:51and you're bored of playing snap, then please, check this guy out.
0:01:53 > 0:01:58My name's Ben Hanlin, I'm a magician and this is how to flick a card.
0:01:58 > 0:02:01Ah, the classic card flick. Watch and learn.
0:02:01 > 0:02:04First of all, hold the deck face down in one hand
0:02:04 > 0:02:07with your thumb on top and your index finger on the bottom.
0:02:07 > 0:02:11Then, with your thumb, push off the top card about an inch or so.
0:02:11 > 0:02:13Now, with your ring finger, put pressure on the card.
0:02:13 > 0:02:14Then when the pressure's there,
0:02:14 > 0:02:18release it, the card will flick right off, like this.
0:02:19 > 0:02:21Whoa, hang on a minute there, Ben.
0:02:21 > 0:02:26Let's do a r-r-rewind on that. First, slide the top card off.
0:02:26 > 0:02:29Then, second, squeeze it with your finger and thumb.
0:02:29 > 0:02:32Then, when you're ready, let it fly.
0:02:32 > 0:02:34When you get good,
0:02:34 > 0:02:37you can flick the card off and catch it with your other hand, like this.
0:02:37 > 0:02:39And that's how you flick a card.
0:02:39 > 0:02:41Cheers, Ben. Thanks for that.
0:02:41 > 0:02:42On we go.
0:02:42 > 0:02:46If you thought that was good, this next one will send your epic-ometer
0:02:46 > 0:02:50into overdrive because it's one of the most epic gymnastic moves ever.
0:02:51 > 0:02:54Hi, I'm Naomi Wilkinson and I'm going
0:02:54 > 0:02:56to teach you how to do the splits.
0:02:56 > 0:02:59That's right, we're talking about the front splits.
0:02:59 > 0:03:04And that's right, CBBC's Naomi Wilkinson is going to show us
0:03:04 > 0:03:06how to do it. Ooh, I'm all excited.
0:03:08 > 0:03:12To master the splits, you need determination, hard work
0:03:12 > 0:03:15- and most importantly...- Legs. - ..patience.- That too.
0:03:15 > 0:03:17The splits are essentially one big stretch,
0:03:17 > 0:03:20and they aren't something that's going to happen overnight.
0:03:20 > 0:03:21To achieve them,
0:03:21 > 0:03:25you're going to have to practice lots of different stretches every day.
0:03:25 > 0:03:29OK, a word to the wise. Before you do any stretches, you must warm up.
0:03:29 > 0:03:32Five minutes of either running, fast walking, star jumps,
0:03:32 > 0:03:34skipping - anything to get your heart pumping.
0:03:34 > 0:03:37Once you've warmed up, it's time to stretch those legs.
0:03:37 > 0:03:39Show us those stretches, Naomi.
0:03:39 > 0:03:42Hold each stretch for about 30 seconds.
0:03:42 > 0:03:44It might feel a little uncomfortable
0:03:44 > 0:03:47but you should never, ever stretch to the point of pain.
0:03:47 > 0:03:52- So, when you feel warm and flexible enough, go for it.- Let's do this!
0:03:52 > 0:03:56So, you're going to start in a lunge, knee over your toe,
0:03:56 > 0:03:59toe facing forward, hands by your front foot,
0:03:59 > 0:04:01then lower your back knee to the floor,
0:04:01 > 0:04:06tuck your back toes under and slowly slide back into the splits.
0:04:06 > 0:04:08Use your arms to take your weight.
0:04:08 > 0:04:10Only give your muscles as much
0:04:10 > 0:04:12or as little stretching as feels comfortable
0:04:12 > 0:04:15and keep your back knee facing the floor.
0:04:15 > 0:04:18Now, remember, you won't be able to do this straight away.
0:04:18 > 0:04:19Take your time with the stretches
0:04:19 > 0:04:23and then eventually you'll be able to do the front splits.
0:04:23 > 0:04:26There you have it, that's how you do the splits.
0:04:26 > 0:04:31- Does anyone know how to get out of these?- No, but thanks, Naomi. Bye!
0:04:31 > 0:04:33So, there you have it.
0:04:33 > 0:04:35Your quick blast of epicness.
0:04:35 > 0:04:39Now, go forth and be epic at everything!
0:04:39 > 0:04:42Subtitles by Red Bee Media Ltd