0:00:00 > 0:00:03Welcome to the world of Epic.
0:00:03 > 0:00:05Sit back, strap yourself in,
0:00:05 > 0:00:09and get ready to become Epic at everything.
0:00:11 > 0:00:14Welcome to your quick blast of Epic-ness.
0:00:14 > 0:00:17So what are we waiting for? Let's do this!
0:00:22 > 0:00:26First up - we all know that wheelies are cool, so lucky for you,
0:00:26 > 0:00:29we've got the master of them to show you how to do one.
0:00:31 > 0:00:35This guy is the world record holder for the longest wheelie ever.
0:00:35 > 0:00:37It was eight miles! That's like
0:00:37 > 0:00:39eight miles!
0:00:39 > 0:00:41Hey, I'm Aaron Stannage,
0:00:41 > 0:00:44and I'm going to show you how to do a brilliant wheelie.
0:00:46 > 0:00:48You've got to make sure your back brake is razor-sharp,
0:00:48 > 0:00:52your back tyre is overinflated and it's really hard,
0:00:52 > 0:00:54and then you choose third or fourth gear.
0:00:54 > 0:00:55Normally I choose fourth gear.
0:00:55 > 0:00:57It's just easier to keep balance point.
0:00:57 > 0:00:58OK.
0:00:58 > 0:01:00Back brake, hard tyre, third or fourth gear.
0:01:00 > 0:01:03But remember, don't saddle up before sticking on your helmet.
0:01:03 > 0:01:05Got to protect that noggin.
0:01:05 > 0:01:08Are you ready to try a wheelie?
0:01:08 > 0:01:10The first thing is you want to choose a flat spot on the ground
0:01:10 > 0:01:13and mark a line where you are going to start your wheelie.
0:01:13 > 0:01:16Once that spot is reached, you want to pull evenly on your handlebars
0:01:16 > 0:01:19and pedal down at the same time.
0:01:19 > 0:01:21Once you reach balance point, you'll feel weightless.
0:01:21 > 0:01:23Keep your arms straight and parallel.
0:01:23 > 0:01:25You want to use your back brake and your pedal motion
0:01:25 > 0:01:26to maintain your wheelie.
0:01:26 > 0:01:29Put your brakes on, Aaron! Let's rewind.
0:01:29 > 0:01:31Pulling up while you pedal on the downstroke will
0:01:31 > 0:01:33push your bike up in the air.
0:01:33 > 0:01:35But remember, take it easy at first.
0:01:35 > 0:01:38You won't be able to do it straightaway.
0:01:38 > 0:01:40Once you've done all that, you'll be doing amazing wheelies.
0:01:40 > 0:01:42Just don't break my world record.
0:01:42 > 0:01:43Thanks, Aaron. I'll try not to.
0:01:43 > 0:01:48The boy who really should have been bought a unicycle when he was a kid.
0:01:48 > 0:01:50Next - time to bust some serious moves,
0:01:50 > 0:01:52and I'm not talking about the hokey cokey.
0:01:52 > 0:01:54Oh, no.
0:01:55 > 0:01:57Hi, I'm Turbo, a dancer,
0:01:57 > 0:02:00and I'm going to show you how to do the robot.
0:02:00 > 0:02:02Meet Turbo.
0:02:02 > 0:02:04This dude is an expert street dancer
0:02:04 > 0:02:08and one of the judges on Alesha's Street Dance Stars.
0:02:08 > 0:02:11Doing the robot is one of the coolest ways of dancing.
0:02:11 > 0:02:14The best way to learn it is to move three areas of your body
0:02:14 > 0:02:15one at a time -
0:02:15 > 0:02:18your head, your torso, and your feet.
0:02:18 > 0:02:20You need to get each part of your body used to the
0:02:20 > 0:02:22robotic movement before you can do it properly,
0:02:22 > 0:02:24starting with the head.
0:02:24 > 0:02:26First off, face forwards.
0:02:26 > 0:02:28Look over to your left...
0:02:28 > 0:02:30look forwards again,
0:02:30 > 0:02:31look over to you right,
0:02:31 > 0:02:33then back to the centre,
0:02:33 > 0:02:35keeping everything absolutely still.
0:02:35 > 0:02:38After you've done the head, you then need to move your torso.
0:02:38 > 0:02:41Keeping your head and your feet facing forwards,
0:02:41 > 0:02:43you're going to turn your torso to the left,
0:02:43 > 0:02:45back to the centre, then to the right,
0:02:45 > 0:02:47and then face the front.
0:02:47 > 0:02:48And now for the feet.
0:02:48 > 0:02:50I think I know what's coming here!
0:02:50 > 0:02:52Keep your torso and your head facing forwards
0:02:52 > 0:02:55and then shift your feet over to the left,
0:02:55 > 0:02:57back to the centre,
0:02:57 > 0:02:59then to the right, back to the centre.
0:02:59 > 0:03:00I knew it!
0:03:00 > 0:03:03Once you've got each body part moving like a robot,
0:03:03 > 0:03:05you can create your own sequence.
0:03:05 > 0:03:06For example,
0:03:06 > 0:03:07head,
0:03:07 > 0:03:08torso,
0:03:08 > 0:03:09feet,
0:03:09 > 0:03:11head,
0:03:11 > 0:03:12torso,
0:03:12 > 0:03:13feet.
0:03:13 > 0:03:16OK, I'm starting to feel this now, Turbo.
0:03:16 > 0:03:19And when you become a pro like me, this is how you do it.
0:03:20 > 0:03:23Oh, yeah! C-3PO eat your metal heart out!
0:03:23 > 0:03:25This robot has got some smoking moves
0:03:25 > 0:03:27and hair.
0:03:29 > 0:03:32And that, my friends, is how you do the robot.
0:03:34 > 0:03:36So on to the next.
0:03:36 > 0:03:38If your paper aeroplanes are taking more of a nose dive
0:03:38 > 0:03:42than soaring through the sky, then this is for you.
0:03:42 > 0:03:43Hi, I'm Fran Scott,
0:03:43 > 0:03:45and we're going to look at how to
0:03:45 > 0:03:47make the ultimate paper aeroplane.
0:03:47 > 0:03:48Epic!
0:03:48 > 0:03:50Here it is, and here's how you do it.
0:03:50 > 0:03:52Take a piece of A4 paper...
0:03:53 > 0:03:56..fold it in half,
0:03:56 > 0:04:00then fold the two sides into the middle diagonally.
0:04:03 > 0:04:08To make the nose of the plane, fold in the short end eight times.
0:04:11 > 0:04:13Then to make the wings of the plane,
0:04:13 > 0:04:15simply fold it in half
0:04:15 > 0:04:19and then fold it back on itself.
0:04:19 > 0:04:24So fold the paper back about two to three centimetres in,
0:04:24 > 0:04:27and then do it for the other wing.
0:04:27 > 0:04:29Maybe a little bit neater than Fran's.
0:04:29 > 0:04:33Finally, fold the very ends of the wings up.
0:04:34 > 0:04:38So to finish it off, use small folds on the wings.
0:04:38 > 0:04:40Just like that!
0:04:42 > 0:04:46And there you have it! The ultimate paper aeroplane.
0:04:48 > 0:04:51So there you have it! Your quick blast of Epic-ness.
0:04:51 > 0:04:56Now, go forth and be Epic at everything!