Episode 1 Epic Quick Blast

Welcome to the world of epic.

Sit back, strap yourself in and get ready to become epic at everything!

Welcome to your quick blast of epicness.

So what we waiting for?

Let's do this!

First up...

Do you like dancing? Do you like streets?

Well, here's a cool street dancing move

that will make you totally epic.

Hi, I'm Turbo, I'm a dancer.

I'm going to teach you a classic street dance move

called the Resurrection.

Turbo is cool. Just look at his hair and his moves.

He's also an astronaut. That might be a joke.

So with this move, you need to be laying down on the floor

with your hands flat on the ground.

I hope you've checked for dirt first, Turbo.

From here, you're going to push with your hands

up onto your left knee,

raising your right leg up in the air.

Ooh, power move!

The next step from here is to swing your right leg down to the floor,

push with your hands and pull yourself up until you're standing.

-Sweet as a nut.

-When you put those moves together,

your Resurrection should look like this.

Whoa! Crazy skills, Turbo.

Rumour has it that Turbo performed this at the House of Commons.

That might also be a joke.

And that, my friends, is how you do a cool street dance move.

Right, that's the first hit of epicness done and dusted,

but do not worry. Our journey continues.

If you've got a deck of cards in the house

and you're bored of playing snap, then please, check this guy out.

My name's Ben Hanlin, I'm a magician and this is how to flick a card.

Ah, the classic card flick. Watch and learn.

First of all, hold the deck face down in one hand

with your thumb on top and your index finger on the bottom.

Then, with your thumb, push off the top card about an inch or so.

Now, with your ring finger, put pressure on the card.

Then when the pressure's there,

release it, the card will flick right off, like this.

Whoa, hang on a minute there, Ben.

Let's do a r-r-rewind on that. First, slide the top card off.

Then, second, squeeze it with your finger and thumb.

Then, when you're ready, let it fly.

When you get good,

you can flick the card off and catch it with your other hand, like this.

And that's how you flick a card.

Cheers, Ben. Thanks for that.

On we go.

If you thought that was good, this next one will send your epic-ometer

into overdrive because it's one of the most epic gymnastic moves ever.

Hi, I'm Naomi Wilkinson and I'm going

to teach you how to do the splits.

That's right, we're talking about the front splits.

And that's right, CBBC's Naomi Wilkinson is going to show us

how to do it. Ooh, I'm all excited.

To master the splits, you need determination, hard work

-and most importantly...

-Legs.

-..patience.

-That too.

The splits are essentially one big stretch,

and they aren't something that's going to happen overnight.

To achieve them,

you're going to have to practice lots of different stretches every day.

OK, a word to the wise. Before you do any stretches, you must warm up.

Five minutes of either running, fast walking, star jumps,

skipping - anything to get your heart pumping.

Once you've warmed up, it's time to stretch those legs.

Show us those stretches, Naomi.

Hold each stretch for about 30 seconds.

It might feel a little uncomfortable

but you should never, ever stretch to the point of pain.

-So, when you feel warm and flexible enough, go for it.

-Let's do this!

So, you're going to start in a lunge, knee over your toe,

toe facing forward, hands by your front foot,

then lower your back knee to the floor,

tuck your back toes under and slowly slide back into the splits.

Use your arms to take your weight.

Only give your muscles as much

or as little stretching as feels comfortable

and keep your back knee facing the floor.

Now, remember, you won't be able to do this straight away.

Take your time with the stretches

and then eventually you'll be able to do the front splits.

There you have it, that's how you do the splits.

-Does anyone know how to get out of these?

-No, but thanks, Naomi. Bye!

So, there you have it.

Your quick blast of epicness.

Now, go forth and be epic at everything!

Subtitles by Red Bee Media Ltd