1:24:04 > 1:24:06Welcome to the world of epic.
1:24:06 > 1:24:11The place where you can become a master at everything on the planet.
1:24:11 > 1:24:15No matter what it is, this programme shows you how to do it.
1:24:15 > 1:24:17So sit back, strap yourself in
1:24:17 > 1:24:20and get ready to become epic at everything!
1:24:22 > 1:24:25Welcome to your quick blast of epicness.
1:24:25 > 1:24:28First up, get ready to bust some moves.
1:24:29 > 1:24:33Hi, I'm Lizzie Gough and I'm going to show you how to do the helicopter.
1:24:33 > 1:24:35This is truly an epic move.
1:24:35 > 1:24:38Yeah, that looks amazing. Show us the moves, Lizzie.
1:24:38 > 1:24:41You're going to start with your knees bent.
1:24:41 > 1:24:44- You want to be on the balls of your feet.- Got it.
1:24:44 > 1:24:47Now you're going to transfer your weight onto the side
1:24:47 > 1:24:49and take the opposite leg out.
1:24:49 > 1:24:51Now you're going to make a full rotation with this foot.
1:24:51 > 1:24:53As you do that,
1:24:53 > 1:24:55you transfer your weight onto the other hand.
1:24:56 > 1:24:58- Like so.- Easy for you to say.
1:24:59 > 1:25:03And you want to jump this leg over the top of the other leg.
1:25:03 > 1:25:05You've got to be kidding!
1:25:05 > 1:25:10Then your leg rotates all the way round to make a full circle.
1:25:10 > 1:25:13Whoa, whoa, whoa. Just a minute, dancing lady! Let's rewind.
1:25:13 > 1:25:16Rest on the balls of your feet, stick your leg out
1:25:16 > 1:25:18and support yourself with the opposite arm.
1:25:18 > 1:25:20Swing your leg in a circle,
1:25:20 > 1:25:22transferring your weight to the other arm.
1:25:22 > 1:25:25Now hop over your stuck out leg to complete the rotation.
1:25:25 > 1:25:27Then practise - a lot!
1:25:27 > 1:25:30So once you've mastered that, you can do it a little faster
1:25:30 > 1:25:32and it looks a bit like this.
1:25:38 > 1:25:40And that's how you do an epic helicopter.
1:25:41 > 1:25:44Thanks, Lizzie. Make sure you don't take off!
1:25:45 > 1:25:48So now you're an epic dancer, school disco ready,
1:25:48 > 1:25:51but, hey - what are you going to wear?
1:25:51 > 1:25:54Don't panic. This guy's got all the answers.
1:25:54 > 1:25:56Yo, I'm Lethal Bizzle and I'm a rapper
1:25:56 > 1:25:58and I've also got my own clothing line.
1:25:58 > 1:26:02- I'm going to teach you how to look cool.- I'm all ears, Mr Bizzle.
1:26:02 > 1:26:06Looking cool is not about what you wear, but how you wear it.
1:26:06 > 1:26:07Don't be afraid to be different.
1:26:07 > 1:26:10Individuality is the key to a great style.
1:26:10 > 1:26:13Cool. I don't dress like anyone else anyway.
1:26:13 > 1:26:17Keep it simple. You don't need the bling, the chains and all that.
1:26:17 > 1:26:19Jeans and a shirt - always cool.
1:26:19 > 1:26:23- Jeans on, bling off, check.- It's all about standing out from the crowd.
1:26:23 > 1:26:25Accessories can help with that.
1:26:25 > 1:26:26Backpacks.
1:26:26 > 1:26:28Sunglasses.
1:26:28 > 1:26:29A snapback.
1:26:29 > 1:26:33But if you want to look really cool, obviously...
1:26:33 > 1:26:34turn it backwards.
1:26:34 > 1:26:37Right. I'm feeling cooler already. Anything else?
1:26:37 > 1:26:39If you feel cool on the inside,
1:26:39 > 1:26:42you're going to look cool on the outside. Always be yourself.
1:26:42 > 1:26:47- If you're happy with how you look, then big up.- Thank you, Mr Bizzle.
1:26:47 > 1:26:49I feel good and I look good. Bye-bye.
1:26:51 > 1:26:53Isn't he cool? Do you know what else are cool?
1:26:53 > 1:26:56Walls. And there's only one thing cooler than walls -
1:26:56 > 1:26:58this farmer who builds them.
1:26:59 > 1:27:02Epicers, want to do a bit of manual labour
1:27:02 > 1:27:06that's so extreme that it's just downright extreme?
1:27:06 > 1:27:08There's 180,000 miles of dry stone walling
1:27:08 > 1:27:11in Britain that needs rebuilding.
1:27:11 > 1:27:12That's extreme.
1:27:13 > 1:27:15I'm Gareth Wyn Jones
1:27:15 > 1:27:18and I'm going to show you how to build a dry stone wall.
1:27:18 > 1:27:20Impressive rock formation.
1:27:20 > 1:27:25This is a dry stone wall made by piling stones on top of each other.
1:27:25 > 1:27:26Sounds easy enough.
1:27:26 > 1:27:29- But it's not as easy as it sounds. - Ah.
1:27:29 > 1:27:32And there are only a handful of people that know how to do it.
1:27:32 > 1:27:35I'm in! G-Dog, let's get dry stone walling.
1:27:36 > 1:27:40- You start at the bottom and work your way up.- Got you, G-Unit.
1:27:40 > 1:27:43- Go low!- There's no cement used here.
1:27:43 > 1:27:47It's the way we lift them that makes them last for hundreds of years.
1:27:47 > 1:27:49Lift? Huh?
1:27:49 > 1:27:54- When I say lift, I mean lifting the wall.- Ten-four, take it high.
1:27:54 > 1:27:56What's next, G-Force?
1:27:56 > 1:28:00You start wide at the bottom and work your way narrow to the top.
1:28:00 > 1:28:04This is the same technique as they used in the stone age
1:28:04 > 1:28:06and we use it today.
1:28:06 > 1:28:08Kick it prehistoric. Are we done?
1:28:08 > 1:28:11- Oh.- This is like a big jigsaw.
1:28:11 > 1:28:15You need to make sure that all the pieces interlock.
1:28:15 > 1:28:18Locking and popping. Got it, G-Down.
1:28:18 > 1:28:22This technique is handed down from generation to generation.
1:28:22 > 1:28:26- My father taught me and I'm teaching my son now.- Got it, Dad...
1:28:26 > 1:28:28I mean, G-Dad.
1:28:28 > 1:28:29Last but not least...
1:28:31 > 1:28:33You'll need to be very strong,
1:28:33 > 1:28:36- but very careful.- OK, G-Boss.
1:28:36 > 1:28:40- Safety first.- And that's how you build a dry stone wall.
1:28:40 > 1:28:42G-Man, you're my hero.
1:28:43 > 1:28:46So, there you have it, your quick blast of epicness.
1:28:47 > 1:28:50Now go forth, and be epic at everything!