0:00:02 > 0:00:03How many of us wake up and wonder,
0:00:03 > 0:00:05"Just how did I get so out of shape?"
0:00:05 > 0:00:09Could I turn back the clock to the days when I was fitter and stronger?
0:00:09 > 0:00:11This programme contains some strong language.
0:00:11 > 0:00:15Well, now, four much-loved but somewhat unhealthy celebrities
0:00:15 > 0:00:17have agreed to try and do just that...
0:00:17 > 0:00:19- A lot of core going in there. - I can't do any more.
0:00:19 > 0:00:22..taking on a 10-week muscle grinding mission
0:00:22 > 0:00:25to transform their bodies for good.
0:00:25 > 0:00:27SHE LAUGHS
0:00:27 > 0:00:31- Oh, my gosh.- TV presenter and fashionista Susannah Constantine...
0:00:32 > 0:00:35actor and comedian Miles Jupp...
0:00:37 > 0:00:40EastEnders star Tameka Empson
0:00:40 > 0:00:43and showbiz legend Les Dennis.
0:00:43 > 0:00:47- Yes, I'm coming. Go! - SHRIEKING
0:00:47 > 0:00:50They've volunteered to push their bodies to the limit.
0:00:50 > 0:00:52And not just for personal gain...
0:00:52 > 0:00:54- Yah! Ohh!- Are you insane?
0:00:54 > 0:00:56..but for the greater good -
0:00:56 > 0:01:00- Sport Relief...- Please don't kill Les Dennis!
0:01:00 > 0:01:03HE LAUGHS
0:01:04 > 0:01:07- BLEEP- me.- ..under the watchful eye of sports scientist
0:01:07 > 0:01:08Professor Greg Whyte...
0:01:08 > 0:01:12- Yes!- ..and Trust Me, I'm A Doctor's Zoe Williams.
0:01:12 > 0:01:16- Every single one of you really got stuck in.- Ah!
0:01:16 > 0:01:19- Ahh! - CHEERING
0:01:19 > 0:01:22They've got two and a half months to prepare for a gut-busting
0:01:22 > 0:01:25physical challenge beyond anything they've ever done before.
0:01:25 > 0:01:30Please help me, please help me, please help me!
0:01:34 > 0:01:36Lee Valley in North London.
0:01:36 > 0:01:39Training ground for world-class athletes.
0:01:39 > 0:01:40- Usually.- Hi.
0:01:40 > 0:01:43Today it's the meeting place for our four wannabes.
0:01:43 > 0:01:48Oi, oi! What are we doing?
0:01:48 > 0:01:50- Hello!- Hello, Les, how are you?
0:01:50 > 0:01:51- Come on!- Are you all right?
0:01:51 > 0:01:54- I'm all right. Nice to see you. - How are you?
0:01:54 > 0:01:56- Are you excited? Nervous? - Excited and nervous.
0:01:56 > 0:01:58I think we all are, aren't we?
0:01:58 > 0:02:01- Yep.- I nearly thought of running that way!
0:02:01 > 0:02:04NARRATOR: At least that would be exercise!
0:02:04 > 0:02:07So, here we are. The team for Sport Relief.
0:02:07 > 0:02:10- Yeah!- Starting with you, Tameka.
0:02:10 > 0:02:12What was the inspiration to get involved?
0:02:12 > 0:02:14My whole life has just been out of balance.
0:02:14 > 0:02:16So, I really want to feel good again.
0:02:16 > 0:02:18And if I can inspire somebody else
0:02:18 > 0:02:21to do the same, you know, it's great.
0:02:21 > 0:02:23Doing it! Yeah!
0:02:23 > 0:02:24Susannah, what about you?
0:02:24 > 0:02:30I think I want to prove to myself, aged 55, post-menopause,
0:02:30 > 0:02:33that I can get fitter than I've ever been before.
0:02:33 > 0:02:36- Miles?- Having been fit and very seriously unfit at various times
0:02:36 > 0:02:40over the last...well, all of my 38 years, probably,
0:02:40 > 0:02:45I just have this desire to be fit by the time I'm 40.
0:02:45 > 0:02:48I was in a musical and I came down with bronchitis.
0:02:48 > 0:02:49And it floored me.
0:02:49 > 0:02:54And I now need to get well before I'm ready to go again.
0:02:56 > 0:02:57I'm a rubbish throw, Tom.
0:02:57 > 0:03:02I'm about to reach the age that my dad was when he died.
0:03:02 > 0:03:0464-year-old family favourite Les has
0:03:04 > 0:03:07spent more than four decades in showbiz.
0:03:13 > 0:03:15A place people ask you to be quiet.
0:03:15 > 0:03:18- I think theatre, Les.- Especially when my act's on.
0:03:18 > 0:03:19They're all shouting, "Shut up!"
0:03:23 > 0:03:25Still very much in demand,
0:03:25 > 0:03:28Les divides his life between work and spending time
0:03:28 > 0:03:30with wife Claire and their kids,
0:03:30 > 0:03:33six-year-old Tom and nine-year-old Elena.
0:03:33 > 0:03:38When they're 16, 17, I'm going to be into my 70s.
0:03:38 > 0:03:41- Uh-oh.- I am concerned about Les' health.
0:03:41 > 0:03:44He's my husband and he's the father of our two young children.
0:03:44 > 0:03:47It's fantastic the challenge came along,
0:03:47 > 0:03:49because I want him around for an awful lot longer
0:03:49 > 0:03:52than he will be if he doesn't change his lifestyle.
0:03:52 > 0:03:58I want to be able to walk my daughter up the aisle.
0:03:58 > 0:04:01I want to be there for all the milestones.
0:04:01 > 0:04:03But I've got to get fit to do that.
0:04:04 > 0:04:06Ah!
0:04:09 > 0:04:11Do you want to see what we're going to be doing?
0:04:11 > 0:04:13- Yes.- Are you ready?
0:04:13 > 0:04:16CHEERING
0:04:20 > 0:04:24- Oh, no!- This is what is called Tough Guy.
0:04:24 > 0:04:27And this is what started all of these obstacle races.
0:04:27 > 0:04:29Probably the toughest on the planet.
0:04:31 > 0:04:32Set in the depths of winter...
0:04:34 > 0:04:37the Tough Guy challenge claims to be the world's most demanding
0:04:37 > 0:04:38one-day survival ordeal.
0:04:40 > 0:04:43It will test every muscle group, as they wade through thick mud,
0:04:43 > 0:04:45freezing water,
0:04:45 > 0:04:48and negotiate obstacles with ominous names like the Behemoth,
0:04:48 > 0:04:51the Battle Of The Somme, and the Walls Of Death.
0:04:51 > 0:04:53So you've got all of these cargo nets.
0:04:53 > 0:04:55You are going up very, very high.
0:04:55 > 0:04:57- High over water.- Do we have to go over heights?
0:04:57 > 0:05:00There's heights, there is water.
0:05:00 > 0:05:03- Mud. There's even fire. - TAMEKA:- Fire?!
0:05:03 > 0:05:06I don't like the look of that bit.
0:05:06 > 0:05:08Are you insane? That has exceeded
0:05:08 > 0:05:11all my expectations of horrendousness.
0:05:14 > 0:05:16What we've done is we've given you a goal.
0:05:16 > 0:05:17And it's actually a scary goal.
0:05:17 > 0:05:19So you have got ten weeks.
0:05:19 > 0:05:20That doesn't seem enough.
0:05:20 > 0:05:23That seems professionally irresponsible, ten weeks.
0:05:23 > 0:05:24Don't worry. It's not.
0:05:24 > 0:05:27The first task in hand, really, to get you started,
0:05:27 > 0:05:28is to get you all doing 10,000 steps a day.
0:05:28 > 0:05:30So I'm going to give you a wearable device.
0:05:30 > 0:05:32As well as monitoring yourself,
0:05:32 > 0:05:33you can actually share that with friends.
0:05:33 > 0:05:38How are you going to get over procrastination and self-motivation?
0:05:38 > 0:05:42What we really want to do with you is pull you together as a team.
0:05:42 > 0:05:45It's been shown in studies that, if you work together,
0:05:45 > 0:05:46you can double your performance.
0:05:49 > 0:05:52In order to get a clear sense of their current fitness levels,
0:05:52 > 0:05:55Greg and Zoe are wheeling out a test that you may remember
0:05:55 > 0:05:56from your school days.
0:05:56 > 0:05:57No, not the cough and drop.
0:05:57 > 0:06:00This is a test you might have heard of.
0:06:00 > 0:06:03It's very simple. We call it the bleep test.
0:06:03 > 0:06:05When you hear a bleep, you start.
0:06:05 > 0:06:07And what you do is you keep up with
0:06:07 > 0:06:11- the beeps for as long as you possibly can.- OK.- Are we ready? OK.
0:06:11 > 0:06:15- OVER SPEAKER:- Three, two, one... - BLEEP
0:06:15 > 0:06:18The bleep test is still an effective way to measure fitness.
0:06:20 > 0:06:22It got its name from how much you swear while doing it!
0:06:22 > 0:06:25Very, very nice. Excellent work.
0:06:27 > 0:06:30All four celebs should be able to hit at least the average level
0:06:30 > 0:06:33- for their age.- There we go.
0:06:33 > 0:06:34My knees!
0:06:34 > 0:06:37Clocking in with a level expected of a 65-year-old
0:06:37 > 0:06:39is 40-year-old Tameka.
0:06:39 > 0:06:41Too much bouncing on it, so...
0:06:42 > 0:06:46I'll hand it to the other guys, I'm cutting out.
0:06:46 > 0:06:49Best known as EastEnders' feisty Kim Fox-Hubbard...
0:06:49 > 0:06:51Where's your sense of humour?
0:06:51 > 0:06:53I don't know. Maybe I should go and find it.
0:06:53 > 0:06:56Tameka has struggled with fitness since becoming a mum
0:06:56 > 0:06:58to three-year-old Nylah.
0:06:58 > 0:07:02Before I had my daughter, I would say I was quite fit.
0:07:02 > 0:07:05You know, then you get pregnant, your body changes.
0:07:05 > 0:07:09The time that you used to have for yourself is gone,
0:07:09 > 0:07:11and you can lose yourself.
0:07:11 > 0:07:14If you're good to yourself, you're good to everybody else.
0:07:14 > 0:07:17You know, it's a happy home, it's a happy life.
0:07:17 > 0:07:19I am not trying to get back to how I was in my 20s.
0:07:19 > 0:07:23I'm trying to be the best that I can now.
0:07:23 > 0:07:27- Go, go, go, go!- Well done, Les. - Well done, Les, well done!
0:07:27 > 0:07:3164-year-old Les falls two levels below what a man of his age
0:07:31 > 0:07:34- should achieve.- I wish I could have gone further,
0:07:34 > 0:07:36but we've got to work at our own levels.
0:07:36 > 0:07:39They're doing great. Well done, Susannah!
0:07:39 > 0:07:41Well done, Susannah.
0:07:41 > 0:07:43Susannah does a bit better,
0:07:43 > 0:07:46and scrapes into the low end of her age average.
0:07:46 > 0:07:48Nice work!
0:07:48 > 0:07:50Well done.
0:07:50 > 0:07:52Our youngest celeb Miles is the last to finish,
0:07:52 > 0:07:56but he's still well below what he should be achieving at his age.
0:07:56 > 0:07:58Good work, Miles.
0:07:58 > 0:08:01This test will be repeated in ten weeks' time.
0:08:01 > 0:08:03Unless they improve by an average of 20%,
0:08:03 > 0:08:07Greg and Zoe won't be able to let them take part in the Tough Guy.
0:08:07 > 0:08:10Which...I mean, it doesn't sound like much of a punishment.
0:08:10 > 0:08:13Do you think if we were to just walk it, we'd manage to do it today?
0:08:13 > 0:08:15The simple answer to that is no.
0:08:15 > 0:08:18It's called the Tough Guy for a reason.
0:08:18 > 0:08:21I'm leaving here thinking, how am I going to exercise tomorrow?
0:08:21 > 0:08:23How are you going to exercise tomorrow?
0:08:23 > 0:08:28- I don't know!- Yeah.- I'll probably go for a little run.
0:08:28 > 0:08:30- A little jog?- Yeah.
0:08:30 > 0:08:32Will you be able to combine it with climbing up some netting
0:08:32 > 0:08:36- or jumping through some fire?- No!
0:08:40 > 0:08:4255-year-old writer and presenter Susannah
0:08:42 > 0:08:45lives in West Sussex with her husband,
0:08:45 > 0:08:48three teenagers and six dogs.
0:08:49 > 0:08:5317 years ago, Susannah exploded onto our screens alongside co-host,
0:08:53 > 0:08:56Trinny, letting the nation know,
0:08:56 > 0:08:59in no uncertain terms What Not To Wear.
0:08:59 > 0:09:02Which is the bad one out of you two?
0:09:02 > 0:09:04Because you both look pretty dreadful.
0:09:04 > 0:09:07When I look back at photographs of myself, I think,
0:09:07 > 0:09:11"God, I looked really good then, and I was in really good shape.
0:09:11 > 0:09:15But when I go and try clothes on thinking I can get into them
0:09:15 > 0:09:18and I can't do the zip up past my waist, I think,
0:09:18 > 0:09:20"How is that... How did I ever get into that?"
0:09:22 > 0:09:28I think women go through profound change at my age, through menopause.
0:09:28 > 0:09:31It really messes with your hormones.
0:09:31 > 0:09:33It's almost like you become a different person,
0:09:33 > 0:09:35and you don't recognise that person.
0:09:37 > 0:09:40In the last few years I feel I've nosedived
0:09:40 > 0:09:43and I've become one of the people
0:09:43 > 0:09:46that Trinny and I would help in our shows.
0:09:46 > 0:09:49And if I had, you know, a lady who had lost her way
0:09:49 > 0:09:54and had lost all her confidence I could still help her, like that.
0:09:54 > 0:09:58But I look at myself in the mirror and I don't know how to help myself.
0:09:59 > 0:10:03This is my life in television in here.
0:10:03 > 0:10:06All the clothes I used to wear.
0:10:06 > 0:10:08That I now can't fit into.
0:10:08 > 0:10:11There are a few things I'd love to get back into one day.
0:10:11 > 0:10:14Like, one of my favourites.
0:10:14 > 0:10:17I mean, it's a bit like an air stewardess, but I love it.
0:10:17 > 0:10:19It's very, very figure hugging.
0:10:19 > 0:10:21Goes over the bum.
0:10:21 > 0:10:24I love that. I'm going to find a dress
0:10:24 > 0:10:27that I would love to fit into again.
0:10:27 > 0:10:31That's one of my favourite dresses ever.
0:10:31 > 0:10:34And if I can get into that, it will be a result.
0:10:34 > 0:10:39Because right now, I can't even get the zip done up past my bum.
0:10:47 > 0:10:50Back at home, the training begins.
0:10:50 > 0:10:54The first target is to hit 10,000 steps a day,
0:10:54 > 0:10:56which is said to reduce the risk
0:10:56 > 0:11:00of coronary heart disease and stroke by 35%.
0:11:00 > 0:11:03- Getting my ten.- I've done 11,698..
0:11:03 > 0:11:07- Three, two, one, up.- They'll also be working out with a personal trainer.
0:11:07 > 0:11:09OK, this is good. Nice, steady rhythm.
0:11:09 > 0:11:11But this is the easy bit.
0:11:11 > 0:11:13The ten-week training schedule will get harder and harder.
0:11:13 > 0:11:17Testing strength, endurance and teamwork.
0:11:17 > 0:11:19All vital components for the Tough Guy.
0:11:21 > 0:11:23Studies have shown that working out with friends
0:11:23 > 0:11:25- increases your exercise.- Keep going.
0:11:26 > 0:11:30But, WhatsApp groups can absolutely kill your phone battery.
0:11:31 > 0:11:35You can just spice things up with the old dance move.
0:11:35 > 0:11:38It's just about keeping things moving.
0:11:38 > 0:11:41- Well done.- Well done!
0:11:43 > 0:11:45Radio presenter and comedian Miles
0:11:45 > 0:11:47is fast approaching 40 and struggling
0:11:47 > 0:11:49to find time to stay fit.
0:11:50 > 0:11:54We present The News Quiz with your host, Miles Jupp!
0:11:54 > 0:11:57APPLAUSE
0:11:57 > 0:12:01Hello and welcome to The News Quiz.
0:12:01 > 0:12:04News of his physical exploits have gotten out.
0:12:04 > 0:12:08So, Miles is doing the Tough Guy Challenge.
0:12:08 > 0:12:11LAUGHTER AND CHEERING
0:12:13 > 0:12:17Well done. It's really nice to hear you all being so supportive.
0:12:17 > 0:12:21Officially it is aimed at everyone, but mainly it's...the tough guys.
0:12:24 > 0:12:26Away from work, Miles lives in Monmouthshire
0:12:26 > 0:12:30with his wife and their five children. Five!
0:12:30 > 0:12:33I would describe myself as not currently athletic.
0:12:34 > 0:12:38Having children requires a lot of energy.
0:12:38 > 0:12:41And I would like to have more energy and strength and stamina.
0:12:42 > 0:12:45If we are playing hide and seek or whatever then, you know,
0:12:45 > 0:12:47you are really enthusiastic for about seven minutes
0:12:47 > 0:12:50then you go, "Yeah, Daddy's going to sit the next one out."
0:12:51 > 0:12:52I want to have so much energy, really,
0:12:52 > 0:12:57that I'm charging around just screaming my head off
0:12:57 > 0:12:59and my wife to have to turn to someone and go,
0:12:59 > 0:13:02"Well, we just need to let him do that sometimes,
0:13:02 > 0:13:04"just need to let him get tired.
0:13:04 > 0:13:06"Otherwise he won't go down."
0:13:10 > 0:13:12Before the training gets serious,
0:13:12 > 0:13:15Greg gives the team a medical once-over,
0:13:15 > 0:13:18to make sure their bodies can take the strain.
0:13:18 > 0:13:21Good work, good work. Last little tiny bit.
0:13:24 > 0:13:25Activity level currently?
0:13:25 > 0:13:27I do pilates once a week.
0:13:27 > 0:13:28Been meaning to go to the gym.
0:13:28 > 0:13:30I haven't been to the gym for a long time.
0:13:30 > 0:13:31- Alcohol?- I like a drink.
0:13:31 > 0:13:34I like a good glass of red wine.
0:13:34 > 0:13:36- Smoker?- Stopped smoking three years ago.
0:13:36 > 0:13:38Well done you.
0:13:38 > 0:13:39For elder statesman Les,
0:13:39 > 0:13:43health has been a huge worry over the last 18 months.
0:13:43 > 0:13:45Medical history, anything that I need to know?
0:13:45 > 0:13:47This year when I had blood tests,
0:13:47 > 0:13:51it said that I was in danger of becoming prediabetic.
0:13:51 > 0:13:55The consultant prescribed tablets for diabetes.
0:13:55 > 0:13:57But I don't want to touch them.
0:13:57 > 0:14:01This has come at exactly the right time for me to get fit.
0:14:02 > 0:14:06Being prediabetic means that blood glucose levels
0:14:06 > 0:14:07are much higher than normal.
0:14:07 > 0:14:10If left untreated, it can develop
0:14:10 > 0:14:13into the far more serious type two diabetes.
0:14:13 > 0:14:16At Les' age, this could be life-threatening.
0:14:16 > 0:14:19But with the right mix of exercise and diet, it can be reversed.
0:14:26 > 0:14:27Greg and Zoe's training regime
0:14:27 > 0:14:31will test every part of Team Sport Relief's unfit frames.
0:14:32 > 0:14:36Miles, Les and Susannah are going to try aerial yoga,
0:14:36 > 0:14:39one of the most effective ways of strengthening
0:14:39 > 0:14:42what is known as the core - an often neglected group of muscles
0:14:42 > 0:14:44around the abdomen and lower back.
0:14:47 > 0:14:49- Wow.- I would be sick if I was doing that.
0:14:49 > 0:14:51She's going round and round and round.
0:14:51 > 0:14:53It's Cirque du Soleil stuff.
0:14:53 > 0:14:55Yeah, we used to do stuff a bit like this
0:14:55 > 0:14:58when I ran away and spent seven years in Cirque...
0:14:58 > 0:14:59LAUGHTER
0:14:59 > 0:15:01I'm going to wet myself doing this!
0:15:02 > 0:15:05Teacher Adele will be breaking them in gently.
0:15:07 > 0:15:09So your core is pulling you in, pulling you up,
0:15:09 > 0:15:12pulling you together and it uses the whole lot without you
0:15:12 > 0:15:13necessarily realising it,
0:15:13 > 0:15:14because you are so busy trying
0:15:14 > 0:15:16to get your arms and legs in the right place.
0:15:16 > 0:15:18You're going to tuck your knees into your chest.
0:15:18 > 0:15:20And give me a nice cycle.
0:15:20 > 0:15:22So keep it going.
0:15:22 > 0:15:25- Nice, big cycle. - You've got to be having a laugh!
0:15:25 > 0:15:27There's no way.
0:15:28 > 0:15:30Peekaboo!
0:15:32 > 0:15:36A strong core helps with balance and coordination.
0:15:36 > 0:15:38Outside, outside. So, you want to bring them to this bit.
0:15:38 > 0:15:41Your feet are totally fine, so you are all locked in.
0:15:41 > 0:15:42Oh, my God! Oh!
0:15:44 > 0:15:45Please don't kill Les Dennis!
0:15:45 > 0:15:48- Nice.- That looked so difficult and
0:15:48 > 0:15:50so funny at the same time.
0:15:50 > 0:15:52- That is incredible.- Oh!
0:15:52 > 0:15:54- You're all right, you're all right. - Fuck me!
0:15:54 > 0:15:56Susannah's back on the bleep test!
0:15:56 > 0:15:58HE LAUGHS
0:15:58 > 0:15:59Oh, oh!
0:15:59 > 0:16:03- You don't need it, your feet are fine.- Oh-ho-ho!
0:16:03 > 0:16:06Oh! It's like Apollo XIII!
0:16:06 > 0:16:08Jump, Willy, jump!
0:16:08 > 0:16:12- I never thought we'd be doing this today, did you?- No!
0:16:12 > 0:16:14Oh!
0:16:14 > 0:16:16Ah!
0:16:16 > 0:16:19- Tameka, where are you?- Tameka.
0:16:19 > 0:16:21That is an amazing thing to do.
0:16:21 > 0:16:23I'm really impressed with us.
0:16:23 > 0:16:25- I'm very impressed.- Yeah, that is amazing, to have done that.
0:16:25 > 0:16:28I don't think it's out of the question that one day
0:16:28 > 0:16:30- we will form some sort of display team.- Yeah!
0:16:30 > 0:16:34Call ourselves The Cores, but I think that's been done!
0:16:34 > 0:16:36The Corrs, oh, yeah!
0:16:39 > 0:16:42I treat this place as if it is my own home.
0:16:42 > 0:16:44I like it clean.
0:16:44 > 0:16:45This is my hallway.
0:16:45 > 0:16:48Teal. Not blue, teal!
0:16:48 > 0:16:50Balancing work and home life
0:16:50 > 0:16:53is an ongoing challenge for EastEnder Tameka.
0:16:53 > 0:16:58Step count - 4,892.
0:16:58 > 0:17:00Yeah!
0:17:01 > 0:17:04Of the four, she has the toughest physical battle.
0:17:08 > 0:17:12After taking to the Strictly dance floor in 2016,
0:17:12 > 0:17:15she tore her knee ligaments in the third week.
0:17:15 > 0:17:18I didn't know how bad the knee injury was,
0:17:18 > 0:17:20so I was in a leg brace for six weeks.
0:17:20 > 0:17:24And then earlier this year I had to have knee surgery.
0:17:24 > 0:17:27And since then I haven't been as active.
0:17:27 > 0:17:30I put on some weight, and it was very depressing.
0:17:30 > 0:17:34For a long time I've been saying to myself, "I've got to get fit again."
0:17:34 > 0:17:37I just want to make sure that I can strengthen my knee.
0:17:37 > 0:17:40I feel like I need to get me back.
0:17:42 > 0:17:44Greg and Zoe want the team to exercise
0:17:44 > 0:17:46at least three times a week.
0:17:46 > 0:17:49Working out wherever and whenever they can.
0:17:49 > 0:17:52- Go, go, go, go.- That balance, a lot of core going in there.
0:17:52 > 0:17:55Fair play, Miles. They're full fat too.
0:17:55 > 0:18:01- Gentlemen.- Today I've already done 5,708 steps.
0:18:01 > 0:18:03Oh, just got to keep moving.
0:18:03 > 0:18:05Always logging our paces.
0:18:05 > 0:18:103,432. That's pathetic.
0:18:10 > 0:18:13So you really have to work hard doing this.
0:18:13 > 0:18:16Training as a team, and the emotional support
0:18:16 > 0:18:17that comes with it, is said to
0:18:17 > 0:18:21increase exercise frequency by more than 25%.
0:18:23 > 0:18:29So, today, the first message is a video message from Susannah.
0:18:29 > 0:18:30It says, "Panicking."
0:18:30 > 0:18:32Oh, God, I am so tired today.
0:18:32 > 0:18:35I don't know how I'm going to get the time in to walk.
0:18:35 > 0:18:38I'm too tired to walk and I'm stressing about it.
0:18:38 > 0:18:40I'm going to need some encouragement.
0:18:40 > 0:18:43I'm knackered after my PT yesterday,
0:18:43 > 0:18:44who is a bully, and killed me.
0:18:44 > 0:18:47All right, guys, I'm sending you lots and lots of love. Bye.
0:18:47 > 0:18:50We're all encouraging each other.
0:18:50 > 0:18:53Just after, Miles came on and said,
0:18:53 > 0:18:55"I reckon you can squeeze 10k steps in
0:18:55 > 0:18:57"by just keeping moving when you have the chance.
0:18:57 > 0:18:59"You'll ace it.
0:18:59 > 0:19:01"Come on, team." So that's great.
0:19:01 > 0:19:04Firstly, Miles being positive and saying, "Come on, team"
0:19:04 > 0:19:08and I'm also seeing the fear of Susannah, you know?
0:19:08 > 0:19:11And she's saying, "I'm not up to it today."
0:19:11 > 0:19:15And I know we are all going to do that at different points.
0:19:15 > 0:19:17But I know that at those different points,
0:19:17 > 0:19:20we are all going to egg each other on.
0:19:20 > 0:19:22Just as long as those eggs are poached, Les!
0:19:24 > 0:19:25To conquer the Tough Guy,
0:19:25 > 0:19:28our four will need to rely on each other throughout the training
0:19:28 > 0:19:30and on the big day itself.
0:19:30 > 0:19:33And there's no better way to build trust than playing team sport.
0:19:33 > 0:19:37- Well, hello, guys.- Hello, Zoe!
0:19:37 > 0:19:39We've got a bit of time to go till the Tough Guy.
0:19:39 > 0:19:40In order to get round that course,
0:19:40 > 0:19:42you're going to need to help each other,
0:19:42 > 0:19:44so I thought a game of rugby's a really good way
0:19:44 > 0:19:45of finding out how that works.
0:19:45 > 0:19:47We're going to be playing rugby
0:19:47 > 0:19:50with the Saracens Women's Rugby team.
0:19:52 > 0:19:54Let's see how you work as a team.
0:19:56 > 0:19:59They will be learning from some of the best.
0:19:59 > 0:20:01Saracens boast 19 international players.
0:20:03 > 0:20:06This is like going to Wimbledon wearing tennis whites.
0:20:06 > 0:20:08I feel we are going... Do you know what I mean?
0:20:08 > 0:20:10I feel we're going out onto that pitch
0:20:10 > 0:20:12looking like professionals...
0:20:13 > 0:20:16Until we start!
0:20:17 > 0:20:19Five steps to the side. Swing the arms.
0:20:19 > 0:20:23Tameka's confidence has been at a low since her knee op
0:20:23 > 0:20:27six months ago. Today is the first big test of how well it's recovered.
0:20:27 > 0:20:29There's always one. That one's me!
0:20:30 > 0:20:35- Whoa!- These rugby virgins are given a crash course in the basics.
0:20:35 > 0:20:37SHE LAUGHS
0:20:40 > 0:20:43That wasn't in super slow-mo.
0:20:43 > 0:20:44Oh! Susannah!
0:20:47 > 0:20:50- OK, so, you know my knee?- Yeah.
0:20:50 > 0:20:53OK, so I was just doing it with Susannah just now and she tackled me
0:20:53 > 0:20:56towards my knees, but when I went down, it sort of like went...
0:20:56 > 0:20:58Like a squelch, almost?
0:20:58 > 0:21:01- Yeah.- Was there pain?
0:21:01 > 0:21:03No, but it feels funny now.
0:21:03 > 0:21:05Girls, have any of you had knee surgery?
0:21:05 > 0:21:08- Four.- Four?! No!
0:21:08 > 0:21:10So, Tameka had surgery on her knee back in January.
0:21:10 > 0:21:14- This is the first time you've really pushed yourself and done anything like this, since.- Yeah.
0:21:14 > 0:21:17I remember when I first came back it was like that psychological bit of,
0:21:17 > 0:21:19"I'm going back into sport and then you've got that little bit
0:21:19 > 0:21:21"of swelling that sometimes appears."
0:21:21 > 0:21:24- I just get so frightened.- Yeah, you do. It is one of them frightening things to get over.
0:21:24 > 0:21:27- But it's OK, yeah?- Yeah, you will be fine. It'll be fine.
0:21:27 > 0:21:29It's just getting your body used to exercising again.
0:21:29 > 0:21:31- ALL:- One, two, three, yes!
0:21:31 > 0:21:35Sorry, sorry, sorry! Oh, what an appalling start!
0:21:46 > 0:21:48Well done, Tameka!
0:21:48 > 0:21:52With adrenaline pumping and her competitive side bursting through,
0:21:52 > 0:21:56Tameka puts aside fears about her knee and gets properly stuck in.
0:21:59 > 0:22:01CHEERING
0:22:01 > 0:22:04Just 20 minutes of exercise can release endorphins in the brain,
0:22:04 > 0:22:07which help reduce pain and can make you feel euphoric.
0:22:07 > 0:22:12- Apparently.- Tameka!- Ah!
0:22:12 > 0:22:14It's really good. Oh, my God.
0:22:15 > 0:22:17Yeah, I think we're winning, yeah!
0:22:17 > 0:22:19Oh, my God.
0:22:20 > 0:22:22How long is an actual match?
0:22:22 > 0:22:23Oi, oi!
0:22:25 > 0:22:26I've got to go back.
0:22:26 > 0:22:29On behalf of our team, thank you very much for welcoming us.
0:22:29 > 0:22:32You made us realise that, when we go out and do this,
0:22:32 > 0:22:34we've got to be a team, so thank you very much for that.
0:22:34 > 0:22:36Hear, hear. Well said.
0:22:36 > 0:22:39- Sarries on three. One, two, three...- ALL:- Sarries!
0:22:39 > 0:22:40- Whoo!- Yay!
0:22:40 > 0:22:42Woohoo!
0:22:42 > 0:22:46I was so impressed by every single one of you from the start.
0:22:46 > 0:22:47You completely got stuck in.
0:22:47 > 0:22:48We went for it, didn't we?
0:22:48 > 0:22:50I mean, I kind of felt we were a natural team,
0:22:50 > 0:22:52but after doing this it's like,
0:22:52 > 0:22:56every time we do something together, it gets stronger and stronger.
0:22:56 > 0:22:58- We'll be having children together soon. - LAUGHTER
0:22:58 > 0:23:00I had a great time tonight.
0:23:00 > 0:23:02Tameka complained about her knee once.
0:23:02 > 0:23:05You were sliding, you were doing all of your fabulous touchdowns.
0:23:05 > 0:23:06I was going for gold.
0:23:06 > 0:23:09Your celebrations, it was all very knee-heavy.
0:23:09 > 0:23:13Yeah. Come on! Go, go, go, go, come on, Miles!
0:23:13 > 0:23:17Get it, get it, get it! Come on, Miles!
0:23:17 > 0:23:20- I'm on your tail, Miles! - LAUGHTER
0:23:23 > 0:23:27As well as more exercise, the Sport Relief four are following
0:23:27 > 0:23:29a strict nutrition plan to help prepare
0:23:29 > 0:23:31their bodies for the Tough Guy.
0:23:33 > 0:23:35But avoiding temptation is hard.
0:23:35 > 0:23:42Right now I've just witnessed my wife bake and eat camembert.
0:23:42 > 0:23:44LAUGHTER
0:23:44 > 0:23:46And...
0:23:46 > 0:23:50And I am across the table slicing Brussels sprouts.
0:23:50 > 0:23:53Miles was at his fittest in his late 20s.
0:23:53 > 0:23:56But since having the first of his five children, priorities changed.
0:23:56 > 0:23:57Everyone on Daddy!
0:23:57 > 0:24:02- Argh!- The exercise stopped and he's put on weight.
0:24:04 > 0:24:07This is just chicken and Brussels sprouts.
0:24:07 > 0:24:10If someone had bought this in a restaurant, you would just be livid,
0:24:10 > 0:24:13wouldn't you? That would be really infuriating and you would probably
0:24:13 > 0:24:17turn the table over and demand to speak to the kitchen.
0:24:19 > 0:24:22This is giving me no pleasure whatsoever, but if it means that
0:24:22 > 0:24:24in two months' time I'm slightly better prepared...
0:24:26 > 0:24:29for doing this wretched assault course...
0:24:31 > 0:24:36Then it's...I guess worth it.
0:24:44 > 0:24:46Oh!
0:24:46 > 0:24:47That feels like one of the obstacles.
0:24:52 > 0:24:54Les and Miles are in the Shropshire hills,
0:24:54 > 0:24:57getting their first taste of exercise in the cold.
0:24:58 > 0:25:02- Oh, a bit of water.- Hello, well, this could go badly wrong.
0:25:02 > 0:25:04Just a puddle, that.
0:25:04 > 0:25:07I don't want to find myself having to drag a sopping Les Dennis
0:25:07 > 0:25:09into a pub car park.
0:25:10 > 0:25:11How many steps have we done?
0:25:11 > 0:25:14Do you know what? Nowhere near our daily target yet.
0:25:14 > 0:25:17We've probably gone a frighteningly short distance.
0:25:17 > 0:25:20Look, we're going to get a view in a minute.
0:25:20 > 0:25:22Oh, there you go.
0:25:22 > 0:25:24Shall we do a selfie?
0:25:25 > 0:25:28Smashing.
0:25:29 > 0:25:31Right, shall we have a cup of tea, then?
0:25:31 > 0:25:34- That's a splendid idea. - It's already got the milk in.
0:25:34 > 0:25:35That's good.
0:25:36 > 0:25:37Smashing.
0:25:39 > 0:25:42- Right.- That is gratitude.
0:25:42 > 0:25:44Blimey. Let's get a cup of tea at the top of a big hill.
0:25:44 > 0:25:46Yeah, fine. Carried that tea all the way,
0:25:46 > 0:25:48and you just poured it down the...
0:25:48 > 0:25:51But it went cold, Miles, I couldn't drink it.
0:25:51 > 0:25:53It's the cold...
0:25:59 > 0:26:01A month into their training and taking it easy
0:26:01 > 0:26:05over Christmas could mean them undoing all of their good work.
0:26:05 > 0:26:08Just two weeks of inactivity can lead to a decline in performance.
0:26:10 > 0:26:13Christmas Eve. Still got presents to buy.
0:26:13 > 0:26:17Presents to wrap. I drove up to Edinburgh yesterday,
0:26:17 > 0:26:20about 350 miles. Last night, wine and cheese.
0:26:20 > 0:26:26- This morning, 6K run.- I'm out running with my Nordic sticks.
0:26:26 > 0:26:28There's no snow here but there is sand.
0:26:28 > 0:26:31This has been my only activity today.
0:26:31 > 0:26:35I've actually managed, whilst making this snowman, to rack up,
0:26:35 > 0:26:37let me see...
0:26:37 > 0:26:393,343 steps.
0:26:53 > 0:26:58It's the New Year, and the Tough Guy is only a month away.
0:26:58 > 0:27:01It's not a given that our four will be fit enough to take part.
0:27:01 > 0:27:04So today Greg will be testing their progress so far.
0:27:04 > 0:27:06Hello, how are you?
0:27:06 > 0:27:08Welcome.
0:27:08 > 0:27:10To the Olympic Park.
0:27:10 > 0:27:11We're doing a triathlon today.
0:27:11 > 0:27:13It's lots of endurance.
0:27:13 > 0:27:15Because when we do the Tough Guy, it is multi event.
0:27:15 > 0:27:18You are all going to be running, you will be wading through water,
0:27:18 > 0:27:19through mud, you'll be climbing.
0:27:19 > 0:27:22The great thing about triathlon is it is that -
0:27:22 > 0:27:24it is swimming, which is almost exclusively upper body,
0:27:24 > 0:27:26then we come into cycling,
0:27:26 > 0:27:28which is exclusively lower body and then running,
0:27:28 > 0:27:30sort of a combination of the two.
0:27:30 > 0:27:31Let's do this thing. Come on.
0:27:34 > 0:27:37They will be attempting 200 metres in the pool,
0:27:37 > 0:27:41a five-kilometre static cycle and a three-kilometre run.
0:27:41 > 0:27:44But they can't just amble through. Greg's got the stopwatch out.
0:27:46 > 0:27:49What I want you to target is sub one hour.
0:27:49 > 0:27:53Are we ready, boys? OK. Take your marks.
0:27:53 > 0:27:54Go!
0:27:59 > 0:28:01The team are halfway through their training,
0:28:01 > 0:28:04but if they can't complete the triathlon in the one hour
0:28:04 > 0:28:05time limit, there's no chance of
0:28:05 > 0:28:07them being physically ready for the Tough Guy.
0:28:07 > 0:28:10I'm feeling nervous.
0:28:10 > 0:28:13It looks deep. Even this shallow bit looks deep.
0:28:13 > 0:28:14It looks deeper than me.
0:28:14 > 0:28:18- Yes, Miles, yes!- Very nice, Miles, all right.
0:28:18 > 0:28:20Miles is first to finish in the pool.
0:28:20 > 0:28:23With Les only 20 seconds behind.
0:28:23 > 0:28:25Yes, Les.
0:28:25 > 0:28:27Great work, Les. Very nice indeed.
0:28:27 > 0:28:29As the boys start their five-kilometre cycle,
0:28:29 > 0:28:32Susannah and Tameka hit the water.
0:28:32 > 0:28:34Ready? Take your marks, go!
0:28:34 > 0:28:36Away we go. Away we go, Tam.
0:28:37 > 0:28:40Let's go, Tameka, nicely, nice and gently.
0:28:40 > 0:28:43Good girl. Well done. Very nice indeed.
0:28:43 > 0:28:45- Good.- Just hit one kilometre.
0:28:45 > 0:28:47- 4.3.- How much? 4.3?
0:28:47 > 0:28:52- Yeah.- Oh. I just sing songs in my head while I'm doing it.
0:28:52 > 0:28:55I'm singing Oliver's Army for the second time.
0:28:55 > 0:28:58On your back. Just float along.
0:28:58 > 0:29:01Back in the pool, Susannah's managed the quickest swim of the group.
0:29:02 > 0:29:04Good swimming.
0:29:05 > 0:29:08- All right, I'm done. See you in a bit.- Yeah, see you in a bit.
0:29:10 > 0:29:12Woohoo!
0:29:14 > 0:29:16- How are you doing?- All right.
0:29:16 > 0:29:19Coming up to 5K.
0:29:19 > 0:29:23- Oh!- Well done! Go, Les!
0:29:25 > 0:29:28This type of endurance test will mimic the full body workout
0:29:28 > 0:29:30of the Tough Guy.
0:29:32 > 0:29:36- Oh!- Halfway there. - Well done, Les.
0:29:38 > 0:29:40With Tameka's swim coming to an end...
0:29:41 > 0:29:43- Yes!- Yay!
0:29:43 > 0:29:45..Miles approaches the finish line.
0:29:45 > 0:29:48I'm doing it. It's taking me a little time but, you know what?
0:29:48 > 0:29:51I'm going to finish it, so... Ow! It's hurting already.
0:29:51 > 0:29:52Pace it, pace it. Just keep it going.
0:29:52 > 0:29:54Huh! Huh!
0:29:55 > 0:29:57Ah-ah!
0:29:59 > 0:30:03Well done, man. Well done. Well done.
0:30:03 > 0:30:07No way could I have done this six weeks ago. Absolutely no way.
0:30:07 > 0:30:10I couldn't have done any part of it, I don't think.
0:30:10 > 0:30:12Good work, Susannah. Great work. Well done.
0:30:12 > 0:30:14- Well done, well done. - Good work, team, so far.
0:30:14 > 0:30:16Got Tameka to go.
0:30:16 > 0:30:22That was dauntingly satisfying, I would say.
0:30:22 > 0:30:25It was hard, and the hardest thing I found
0:30:25 > 0:30:28was getting off the bike and into a run.
0:30:28 > 0:30:29I've never done that before.
0:30:29 > 0:30:32I've never even come close to doing a triathlon.
0:30:32 > 0:30:35So there's one thing that we know for certain, Tameka, and that is what?
0:30:35 > 0:30:37- I'm not going to give up. - You're not going to give up.
0:30:37 > 0:30:38- You're never going to give up.- No.
0:30:38 > 0:30:42It might take me longer, and I don't really mind that, because,
0:30:42 > 0:30:44at the end of the day I would have done it.
0:30:44 > 0:30:47Look at her. She's off now. She's gone.
0:30:47 > 0:30:49Whoa, did she get a bionic knee?
0:30:51 > 0:30:52Whoo!
0:30:52 > 0:30:54- Yeah!- There she goes.
0:30:56 > 0:30:58HE LAUGHS
0:31:00 > 0:31:02- Did it for the team! - You were flying.
0:31:02 > 0:31:05- Ow!- Well done, well done.
0:31:08 > 0:31:11I thought you guys were absolutely fantastic.
0:31:11 > 0:31:13- Oh, great.- Tameka,
0:31:13 > 0:31:16your tenacity... Honestly, I'm not joking.
0:31:16 > 0:31:18It was fantastic. Les, you were brilliant.
0:31:18 > 0:31:20Your pacing was the best of all four of you.
0:31:20 > 0:31:23- Oh, good, thank you. - And I thought that was really nice.
0:31:23 > 0:31:28So, listen, the times. On the top of the podium is Miles in 29.51.
0:31:28 > 0:31:30- CHEERING - Well done.
0:31:30 > 0:31:32- Fantastic.- Well done!
0:31:32 > 0:31:34In second place, Susannah.
0:31:36 > 0:31:3930.30 minutes. So, just 40 seconds behind Miles.
0:31:39 > 0:31:42Les came through third in 35.09.
0:31:42 > 0:31:45Impressive. And Tameka...
0:31:45 > 0:31:48You might want to text me that one!
0:31:48 > 0:31:5059.53.
0:31:50 > 0:31:53- CHEERING - Under the hour. I'm having it.
0:31:53 > 0:31:54I'm happy with that.
0:31:54 > 0:31:57Everybody sub hour. Team hug, team hug.
0:31:57 > 0:31:58Wahey!
0:31:59 > 0:32:03I am really, really pleased with the way everybody went today.
0:32:03 > 0:32:06And I think what we always have to remember is where they've come from.
0:32:06 > 0:32:08This is so new to them.
0:32:08 > 0:32:10And with four weeks to go,
0:32:10 > 0:32:11what they really need to do now is
0:32:11 > 0:32:13just dedicate and focus on the training,
0:32:13 > 0:32:16giving themselves the best possible chance
0:32:16 > 0:32:17when it comes to the Tough Guy.
0:32:17 > 0:32:20It is not a given that they'll be able to do this.
0:32:21 > 0:32:22She tickled me!
0:32:24 > 0:32:28Three months ago, Les discovered that he was prediabetic
0:32:28 > 0:32:32and in serious danger of developing type two diabetes.
0:32:32 > 0:32:34Six weeks of his new fitness programme has brought on a new,
0:32:34 > 0:32:36reflective mode.
0:32:36 > 0:32:38On my 60th birthday
0:32:38 > 0:32:44at a party that Claire gave for me in Liverpool Town Hall,
0:32:44 > 0:32:47it was amazing because this was the big present she gave me.
0:32:47 > 0:32:49This is a ticket from the BBC show,
0:32:49 > 0:32:52Les Dennis & Dustin Gee's Laughter Show.
0:32:52 > 0:32:56And Dustin died far too young at the age of 43.
0:32:56 > 0:32:59This is one of the reasons that I'm doing this.
0:32:59 > 0:33:01I saw a brilliant talent
0:33:01 > 0:33:05and a great friend of mine have his life cut short.
0:33:05 > 0:33:07He didn't take care of himself.
0:33:07 > 0:33:10He just had that attitude that, "Oh, it doesn't matter."
0:33:10 > 0:33:11But it does matter.
0:33:11 > 0:33:15If you don't stay healthy, you won't stay alive.
0:33:15 > 0:33:20My dad died just before his 66th birthday.
0:33:20 > 0:33:22I'm coming up to that age.
0:33:22 > 0:33:26He had played football for Liverpool, but he let himself go.
0:33:26 > 0:33:31And he died young. I was nearly 30 when my dad died.
0:33:31 > 0:33:33My kids are a lot younger than that. I'm not leaving them.
0:33:37 > 0:33:40As well as working to improve their own personal health,
0:33:40 > 0:33:42the team also want to highlight some of the amazing work
0:33:42 > 0:33:45funded with Sport Relief donations.
0:33:45 > 0:33:48Wheels for Wellbeing is a small charity in South London
0:33:48 > 0:33:50which provides disabled people
0:33:50 > 0:33:53with local access to cycling sessions, five mornings a week.
0:33:55 > 0:33:58The impact that a little bit of cycling
0:33:58 > 0:34:02can have on people who are finding that life is actually quite tricky,
0:34:02 > 0:34:04it's actually transformational.
0:34:04 > 0:34:07Les and Miles have come to meet the participants and join in.
0:34:08 > 0:34:09Hi there, I'm Miles.
0:34:09 > 0:34:11- Hi, Miles.- Hi. How are you?- Oh!
0:34:11 > 0:34:16Shaney, who is visually impaired, has been coming here for five years.
0:34:16 > 0:34:19We're going to go fast. We're not going to do the slow thing.
0:34:19 > 0:34:21We're going fast? Yeah, OK, right.
0:34:21 > 0:34:23One, two, three, let's go.
0:34:23 > 0:34:25- OK.- Right.
0:34:25 > 0:34:26Oh, there you go.
0:34:26 > 0:34:29OK, we're in third now. This is absolutely reckless.
0:34:29 > 0:34:30What led you to coming here?
0:34:30 > 0:34:34I had a car accident which knocked out some of the stuff that
0:34:34 > 0:34:36makes me see.
0:34:36 > 0:34:38It changed my life.
0:34:38 > 0:34:41There were times when I was feeling quite low.
0:34:41 > 0:34:46But when you get here, the wind in my face, and...
0:34:46 > 0:34:47Oh, it's exhilarating.
0:34:47 > 0:34:50- Crikey.- Woo! Yeah, we're going, we're flying.
0:34:50 > 0:34:54Coming here, for me, it's like somebody
0:34:54 > 0:34:59threw me another lifeline and I was able to grab it.
0:34:59 > 0:35:01# I believe I can fly
0:35:01 > 0:35:03# I believe I can fly
0:35:03 > 0:35:07# I believe I can soar... #
0:35:07 > 0:35:08LAUGHTER
0:35:10 > 0:35:1420-year-old Tre, who was born with cerebral palsy and learning
0:35:14 > 0:35:17difficulties, has been coming every week since he was ten.
0:35:18 > 0:35:21Shall I get on my bike and we'll go for a little ride round together?
0:35:21 > 0:35:26Oh, yeah, sure. Before you go on your bike, try not to feel nervous.
0:35:26 > 0:35:29I'm a bit nervous, cos I've not been on this track before.
0:35:29 > 0:35:33You won't crash. I'll ride with you. That's not a problem.
0:35:33 > 0:35:37You just do what you would do with your legs, with your hands.
0:35:37 > 0:35:38- Yeah.- OK.
0:35:40 > 0:35:42I'm going to try and catch you, Tre.
0:35:45 > 0:35:46Wait for me, Tre!
0:35:48 > 0:35:51It makes me happy, it gives me exercise, gives me strength.
0:35:52 > 0:35:55Since Tre's been coming here, I've seen
0:35:55 > 0:35:57that he's got more confidence,
0:35:57 > 0:36:02more self assured, and a real sense of enjoyment.
0:36:02 > 0:36:07I'm just happy to come here every Monday and I just enjoy it.
0:36:08 > 0:36:12To help people like Tre and Shaney to live happier, healthier lives,
0:36:12 > 0:36:14please pick up your phone and donate now.
0:36:23 > 0:36:24Thank you.
0:36:29 > 0:36:32Up to now, the team have been concentrating on building endurance
0:36:32 > 0:36:34and working as a unit.
0:36:34 > 0:36:37Today, Greg and Zoe want them to get first-hand experience
0:36:37 > 0:36:38of an obstacle course.
0:36:38 > 0:36:41This will simulate part of the physical challenge of the Tough Guy,
0:36:41 > 0:36:43but in the warm. The cold comes later.
0:36:45 > 0:36:47What we've got here is exactly the type of exercises
0:36:47 > 0:36:50that we're going to be doing on the Tough Guy.
0:36:50 > 0:36:53The various different obstacles are going to be testing different muscle
0:36:53 > 0:36:58groups, a lot of upper body strength and holding your own body weight.
0:36:58 > 0:36:59That's not an easy thing to do.
0:36:59 > 0:37:02It is about what we call power-to-weight ratio.
0:37:02 > 0:37:05It is about your strength based upon your weight.
0:37:05 > 0:37:09What tends to happen as we age is we actually lose muscle mass and
0:37:09 > 0:37:11because of that, we lose strength
0:37:11 > 0:37:14- and therefore power. - It actually kicks in in your 30s,
0:37:14 > 0:37:15believe it or not, that your body,
0:37:15 > 0:37:18naturally you start to lose that lean muscle mass
0:37:18 > 0:37:22and, as you get older, you lose it quicker and quicker and quicker.
0:37:22 > 0:37:23I've got none, then!
0:37:23 > 0:37:24LAUGHTER
0:37:24 > 0:37:27Don't worry, Les. I started losing mine during my GCSEs.
0:37:27 > 0:37:29You beauty!
0:37:29 > 0:37:31But research has shown that regular exercise
0:37:31 > 0:37:34can slow this down significantly.
0:37:34 > 0:37:37I'm stuck! I'm stuck!
0:37:37 > 0:37:39This challenge is mental as well as physical.
0:37:39 > 0:37:42- Come on, Tameka!- The obstacles will be intimidating, but this is a safe,
0:37:42 > 0:37:45padded room where they can face down their fears.
0:37:45 > 0:37:48- Whoo!- Take your time, take your time, you're fine, you're fine.
0:37:48 > 0:37:52My heart is going at 100mph, having done that.
0:37:52 > 0:37:54I'm finding it really tough.
0:37:54 > 0:37:56It's the balance that is so difficult and I think,
0:37:56 > 0:37:59as you get older, you lose your sense of balance.
0:38:01 > 0:38:04Ah! You've got to go backwards. You can't go forwards.
0:38:04 > 0:38:06Ah!
0:38:06 > 0:38:09What we've got above us is all about arm strength.
0:38:09 > 0:38:11All we're going to do to start off with is just do a bit of hanging.
0:38:11 > 0:38:14- OK, I'm on.- OK, swing off me, then, swing off me.
0:38:14 > 0:38:16- Yeah.- Good. And hold, and hold.
0:38:16 > 0:38:19- Nice! OK?- I'm slipping, I'm slipping, I'm slipping!
0:38:19 > 0:38:22That's all right, don't worry, you're not going anywhere.
0:38:22 > 0:38:24Please help me! Please help me! Please help me!
0:38:24 > 0:38:26SHE SHRIEKS
0:38:28 > 0:38:29That's it! I'm out!
0:38:29 > 0:38:32Forget it. Thank you very much. Goodnight!
0:38:32 > 0:38:35I'm not doing that. I was going to fall into the sea.
0:38:35 > 0:38:37Not doing it! No, I'm not doing it!
0:38:38 > 0:38:41Where is the team support?
0:38:41 > 0:38:43Where is the support? You were not there!
0:38:43 > 0:38:46- Attack it, attack it! - After working their upper bodies,
0:38:46 > 0:38:48it's onto their legs.
0:38:48 > 0:38:51- Got you.- Yay!
0:38:51 > 0:38:53So, Tameka, you will get up here.
0:38:54 > 0:38:59Drive those legs! Drive, drive, drive! Drive!
0:38:59 > 0:39:02Drive with the legs! Keep pushing, keep pushing, keep pushing.
0:39:02 > 0:39:04Come on, come on...
0:39:04 > 0:39:06Move, move, move legs. Legs, legs, legs, legs!
0:39:06 > 0:39:09Come on!
0:39:09 > 0:39:12Oh! Yes! Crikey! Crikey.
0:39:15 > 0:39:17Well, that technique should be patented!
0:39:19 > 0:39:20Oh, my God!
0:39:22 > 0:39:24That's it. Keep going.
0:39:24 > 0:39:26With three weeks to go there's still
0:39:26 > 0:39:31time to prove that they have what it to complete the Tough Guy course.
0:39:31 > 0:39:34- Nearly there. - I can't do any more than this.
0:39:34 > 0:39:36My fucking knees!
0:39:36 > 0:39:41I cannot imagine how we are going to do this challenge.
0:39:41 > 0:39:42I just... I...
0:39:44 > 0:39:45I just think it's too much to ask.
0:39:45 > 0:39:47Muscles are beginning to ache...
0:39:47 > 0:39:49Ah!
0:39:49 > 0:39:53..and the reality of how hard this will be is starting to hit home.
0:39:53 > 0:39:54SHE SCREAMS
0:39:54 > 0:39:56Oh!
0:39:56 > 0:39:59Oh!
0:39:59 > 0:40:01Oh, I need to move!
0:40:01 > 0:40:02I need to move!
0:40:02 > 0:40:04Ah!
0:40:04 > 0:40:10OK, I'm on the train, going to have a try of a...assault course.
0:40:10 > 0:40:13I'm very nervous. I'm out of my comfort zone.
0:40:13 > 0:40:17Tameka has built up confidence in her knee but now her fear
0:40:17 > 0:40:22of the outdoors, and specifically mud, is eroding all that good work.
0:40:22 > 0:40:25I'm getting really nervous.
0:40:25 > 0:40:27And, to be honest, I don't know if I should do today.
0:40:29 > 0:40:32Only because, if I don't like it, it really might put me off.
0:40:32 > 0:40:33What are you scared of the most?
0:40:33 > 0:40:37Everything. The mud.
0:40:37 > 0:40:38It's the mud and the water.
0:40:40 > 0:40:42It's like The Blair Witch Project, this is.
0:40:42 > 0:40:44Come on, you're already covered in mud on your back.
0:40:44 > 0:40:47- Oh! On my back? - Yeah, you're fine, go on.
0:40:47 > 0:40:50- You didn't even know.- Blair Witch, but with even more screaming.
0:40:50 > 0:40:52TAMEKA SCREAMS
0:40:52 > 0:40:56You know what, Tameka? Let's do it like Spider-Man.
0:40:56 > 0:40:57Look.
0:40:58 > 0:41:00Well done, Tammy! Go!
0:41:00 > 0:41:02TAMEKA SCREAMS
0:41:03 > 0:41:05She really has a genuine phobia.
0:41:05 > 0:41:07SCREAMING
0:41:07 > 0:41:08It's fine, come on.
0:41:08 > 0:41:11Even a little bit of mud is going to be a win for her.
0:41:11 > 0:41:13You're like a little naughty pony.
0:41:13 > 0:41:14- Come on.- Ohh!
0:41:14 > 0:41:17Eurgh!
0:41:21 > 0:41:25Oh, Tameka. I can't believe it...
0:41:25 > 0:41:28Come on, you've done it. You are victorious!
0:41:31 > 0:41:34The Sport Relief team aren't just torturing themselves to get through
0:41:34 > 0:41:37the Tough Guy. They're also hoping to raise money and awareness for the
0:41:37 > 0:41:39projects supported by Sport Relief.
0:41:40 > 0:41:43Tameka and Susannah are visiting one of Manchester's most socially
0:41:43 > 0:41:48deprived areas to meet Deborah Jump who runs a boxing and mentorship
0:41:48 > 0:41:50programme for vulnerable teenage girls.
0:41:51 > 0:41:53So the project aims, basically,
0:41:53 > 0:41:55to work with young women who are at risk.
0:41:55 > 0:41:59That might be sexual exploitation, it might be substance misuse,
0:41:59 > 0:42:00excluded from school.
0:42:00 > 0:42:03Here, it provides them with a mentor.
0:42:03 > 0:42:06It's somebody who can say, "You know what you're feeling?
0:42:06 > 0:42:08"You know how lonely it makes you feel?
0:42:08 > 0:42:09"You're not on your own."
0:42:09 > 0:42:10As part of their support,
0:42:10 > 0:42:14the project brings the girls to this local boxing club.
0:42:14 > 0:42:17So, when the girls come here, what are they like at the beginning?
0:42:17 > 0:42:20Really frustrated. Angry at their situation.
0:42:20 > 0:42:23Been kicked out of school, got a lot going on at home.
0:42:23 > 0:42:25- Hey, guys!- ALL: Hi!
0:42:26 > 0:42:28I'll try and shake your hand!
0:42:29 > 0:42:33- What's your name?- Tameka. - Oh, no, it's not!- It is!
0:42:33 > 0:42:34Really?!
0:42:34 > 0:42:37Do you feel you all get confidence coming here?
0:42:37 > 0:42:38Yeah.
0:42:38 > 0:42:40Yeah.
0:42:40 > 0:42:43One, two, three, four, five and change.
0:42:43 > 0:42:45Since it started just over a year ago,
0:42:45 > 0:42:49the project has given support and mentorship to over 30 girls.
0:42:49 > 0:42:52Like 13-year-old Keishan.
0:42:52 > 0:42:54What's the biggest change you've found in yourself?
0:42:54 > 0:42:58Like, I didn't know how to act with people. I was very socially awkward.
0:42:58 > 0:43:01So you've found your voice, doing boxing?
0:43:01 > 0:43:03Yeah, and motivation.
0:43:03 > 0:43:04It makes me want to try hard.
0:43:04 > 0:43:07You OK to go? Yeah? Two.
0:43:09 > 0:43:1215-year-old Naeesha has been coming along for six months.
0:43:12 > 0:43:14Naeesha has some anger issues.
0:43:14 > 0:43:16When her dad passed away,
0:43:16 > 0:43:20when he had his heart attack in front of her, at the age of ten
0:43:20 > 0:43:22and, as she's become a teenager
0:43:22 > 0:43:24the anxiety got worse.
0:43:24 > 0:43:26- Don't hurt me.- I won't, don't worry.
0:43:26 > 0:43:27I'm not strong or anything.
0:43:27 > 0:43:29She was struggling with school and bullies
0:43:29 > 0:43:33and that was the first time she had a massive outburst.
0:43:33 > 0:43:34She'll smash everything up.
0:43:34 > 0:43:36She'd scream for hours and hours.
0:43:36 > 0:43:38I felt really helpless.
0:43:38 > 0:43:40It's helped me.
0:43:40 > 0:43:44It's, like, if this gym wasn't here, where would I come to, like, relax?
0:43:44 > 0:43:48Where would I come to, like, let my anger out?
0:43:48 > 0:43:50The boxing club was great.
0:43:50 > 0:43:53She's come back and she was like the old Naeesha that we knew,
0:43:53 > 0:43:54you know, happy, bubbly.
0:43:56 > 0:43:58It's been a life-saver, really.
0:43:58 > 0:44:02I think there's a real sense of freedom in understanding
0:44:02 > 0:44:03you can change yourself.
0:44:03 > 0:44:06I've realise that if it carries on like this,
0:44:06 > 0:44:08I'm not going to make it far in life.
0:44:08 > 0:44:12Just have to stop here, find other ways to take out your anger.
0:44:24 > 0:44:25Thank you.
0:44:31 > 0:44:32Over the last ten weeks,
0:44:32 > 0:44:35our Sport Relief team have been trying to motivate themselves,
0:44:35 > 0:44:37and each other, to get fitter and healthier.
0:44:39 > 0:44:42Les was recently diagnosed as pre-diabetic -
0:44:42 > 0:44:45a warning that type two diabetes could be just around the corner.
0:44:46 > 0:44:49He's had a blood test to check his HBA1C levels,
0:44:49 > 0:44:52which measures glucose in the blood.
0:44:52 > 0:44:55It needs to be lower than it was to avoid further risks to his health,
0:44:55 > 0:44:57like impaired vision and kidney failure.
0:45:00 > 0:45:02These are the blood results.
0:45:02 > 0:45:04Right, you were in that danger zone.
0:45:04 > 0:45:08Listen, I'm delighted to say that, fantastically, the HBA1C...
0:45:08 > 0:45:11- Yeah.- ..has now moved down into the normal range.
0:45:11 > 0:45:14And that is a significant reduction.
0:45:14 > 0:45:16- Yeah.- And all you've done is change your lifestyle.
0:45:16 > 0:45:19I mean, that is probably some of the best news I've ever seen.
0:45:19 > 0:45:21- Honestly.- Wow.- It is.
0:45:21 > 0:45:23I mean, it's some of the best news I've seen.
0:45:23 > 0:45:25In ten weeks, to do that in ten weeks,
0:45:25 > 0:45:27- it shows you what can be done. - Yeah. Yeah.
0:45:27 > 0:45:30And all you've got to do is just keep it going.
0:45:30 > 0:45:33- Yeah.- What you will see is this continually improve.- Right.
0:45:33 > 0:45:36We'll see that visceral fat continually drop,
0:45:36 > 0:45:39and we'll see your health continually improve.
0:45:39 > 0:45:41- Fantastic. Thank you so much.- Good.
0:45:41 > 0:45:44I feel like I've got a new lease of life.
0:45:44 > 0:45:46I feel so emotional today
0:45:46 > 0:45:50because I know that I have a great chance of seeing my little kids
0:45:50 > 0:45:54grow up and be there, and not just be the dad that they'll remember.
0:45:57 > 0:46:00Today, Zoe and Greg will repeat the bleep test.
0:46:00 > 0:46:03The Tough Guy's in three days and
0:46:03 > 0:46:05if the celebs haven't improved their performance
0:46:05 > 0:46:06they won't be able to take part.
0:46:08 > 0:46:10- Coo-ee!- Hey!
0:46:10 > 0:46:12Hi!
0:46:13 > 0:46:15- You're almost at the final hurdle. - Mm-hm.
0:46:15 > 0:46:16How's everyone feeling?
0:46:16 > 0:46:18- TAMEKA:- Nervous. I'm not going to lie. I'm nervous.
0:46:18 > 0:46:21If it was just myself, I really wouldn't turn up.
0:46:21 > 0:46:23I really wouldn't.
0:46:23 > 0:46:26I wouldn't want to do the Tough Guy on my own.
0:46:26 > 0:46:28But I do want to do it with these guys.
0:46:28 > 0:46:30And I know that we can do it.
0:46:30 > 0:46:33Reflect on where you were ten weeks ago.
0:46:33 > 0:46:35- How far do you think you've come? - I think we've come a long way.
0:46:35 > 0:46:37I think you're asked on the first day,
0:46:37 > 0:46:40you actually asked Greg if we were fit enough to do it then,
0:46:40 > 0:46:42and you said, "No chance!"
0:46:42 > 0:46:46You said, "Could we walk it?" and you were like, "Emphatically not."
0:46:46 > 0:46:49- So the hard work's paid off.- Yeah. - That's the point, isn't it?
0:46:49 > 0:46:51- Well, we don't know. - We've no idea.
0:46:51 > 0:46:53Are you ready, guys?
0:46:53 > 0:46:56Three, two, one, off we go.
0:46:56 > 0:46:57Nice and gentle.
0:46:58 > 0:47:01Last time, the bleep test was more of a weep test.
0:47:01 > 0:47:02They all underachieved,
0:47:02 > 0:47:05hitting levels well below par for their age groups.
0:47:05 > 0:47:07Great work. Here we go.
0:47:07 > 0:47:11Tameka and Les were first to bow out ten weeks ago.
0:47:11 > 0:47:13Well done, Tameka!
0:47:13 > 0:47:17This time Tameka beats her score by more than a level,
0:47:17 > 0:47:19and Les does the same.
0:47:20 > 0:47:22Good work. Well done, Les.
0:47:27 > 0:47:30- Ooh!- Level six!
0:47:30 > 0:47:32Both level six. Great work.
0:47:32 > 0:47:33Come on!
0:47:35 > 0:47:38Susannah finishes almost two levels higher than last time
0:47:38 > 0:47:40and is now as fit as a 40-year-old.
0:47:40 > 0:47:44- Good work.- Yes, Miles! Finish it!
0:47:44 > 0:47:46Yeah! Yes, Miles!
0:47:46 > 0:47:49Finish it! Finish it! Finish it!
0:47:49 > 0:47:54And Miles exceeds his previous score by almost three levels.
0:47:54 > 0:47:55In just ten weeks,
0:47:55 > 0:48:00the group have improved their bleep test performance by a whopping 25%.
0:48:00 > 0:48:03Luckily, or unluckily, depending on how you look at it,
0:48:03 > 0:48:05they're fit enough for the Tough Guy.
0:48:05 > 0:48:07Well done, guys. Fantastic. When it
0:48:07 > 0:48:10starts to get tough, what you've done is you've gone beyond that.
0:48:10 > 0:48:12On Sunday, the Tough Guy is all about that.
0:48:12 > 0:48:15When you get to an obstacle and you think, "I want to stop",
0:48:15 > 0:48:18that's when you start to squeeze a little bit more, and you can do it.
0:48:18 > 0:48:23The improvement that we've seen in you over ten weeks is astonishing.
0:48:23 > 0:48:27It really is. So I guess there's just one last question to ask.
0:48:27 > 0:48:30- Are you ready? - ALL: Yes!
0:48:30 > 0:48:32Let's have hands in, then.
0:48:32 > 0:48:36- On three, one, two, three... - THEY CHEER
0:48:39 > 0:48:43Back in West Sussex, Susannah has one final check to make.
0:48:44 > 0:48:47I mean, I feel great in myself,
0:48:47 > 0:48:51but I still don't know if I look great.
0:48:51 > 0:48:54I think because I love clothes and I love fashion,
0:48:54 > 0:48:56this is the defining moment, for me.
0:49:00 > 0:49:04Right, I can't do it up on my own
0:49:04 > 0:49:06but I'm going to go down and see if Sten, my husband,
0:49:06 > 0:49:09will do it up for me. Sten?
0:49:14 > 0:49:16I can get into this dress!
0:49:16 > 0:49:18- Wow.- Finally.
0:49:18 > 0:49:19Five years, it's been.
0:49:19 > 0:49:21Can you do it up? Let's see if we can get it over my tits.
0:49:21 > 0:49:24Amazing. Very easy.
0:49:24 > 0:49:26Look at that.
0:49:26 > 0:49:27Fantastic.
0:49:27 > 0:49:28Really impressive.
0:49:29 > 0:49:32Oh, well done. I'm impressed.
0:49:32 > 0:49:34After all that hard work.
0:49:35 > 0:49:38It's a transformation. You know, so she looks so much happier.
0:49:38 > 0:49:41Oh, in fact, she is much happier in herself.
0:49:41 > 0:49:45She looks like she looked, you know, 20 years ago, almost.
0:49:45 > 0:49:47I'm so proud of her.
0:49:47 > 0:49:50It made me feel very emotional because, more than anything,
0:49:50 > 0:49:53hearing my husband's comments,
0:49:53 > 0:49:55more than anything, has made this worthwhile.
0:50:09 > 0:50:10Oh, God.
0:50:12 > 0:50:14This has been the sort of thing in the distance
0:50:14 > 0:50:19that is the motivating factor, and then, suddenly, it's here.
0:50:19 > 0:50:22And you think, "Well, is this bit really necessary?"
0:50:28 > 0:50:32Oh, my Lord.
0:50:32 > 0:50:35I am terrified.
0:50:35 > 0:50:39I haven't felt this nervous about something since I was a child.
0:50:42 > 0:50:44Ugh, ugh!
0:50:45 > 0:50:47I must look a state.
0:50:47 > 0:50:52All of this is that I don't want to feel the water,
0:50:52 > 0:50:56I don't want to feel the mud.
0:50:56 > 0:50:58Miles?
0:51:00 > 0:51:02- Yes, mate? - SHE LAUGHS
0:51:04 > 0:51:07- Did you sleep well?- Dreadfully.
0:51:07 > 0:51:09I had a series of anxiety dreams.
0:51:09 > 0:51:13- Oh, no. - But that's, I think, to be expected.
0:51:19 > 0:51:21The kids brought drawing pads last night
0:51:21 > 0:51:24so I just decided to pick it up and have a draw.
0:51:25 > 0:51:29And it's kind of, like, visualising myself at the finish, looking tired,
0:51:29 > 0:51:32but I've done it. And my kids are there.
0:51:40 > 0:51:42The temperature is close to freezing
0:51:42 > 0:51:45as our celebs join hundreds of hard-core athletes
0:51:45 > 0:51:47gathered in a huge, muddy field.
0:51:47 > 0:51:49Hello!
0:51:49 > 0:51:51Oh, it's happening now, ain't it?
0:51:53 > 0:51:55Number ten.
0:51:55 > 0:51:57He's number 13.
0:51:58 > 0:51:5913!
0:51:59 > 0:52:01OK, I'm part of it now!
0:52:04 > 0:52:09Here we are. Ten weeks later
0:52:09 > 0:52:12and now you get to enjoy the fruits of your labour.
0:52:12 > 0:52:13LAUGHTER
0:52:13 > 0:52:16That's a very positive spin, I think.
0:52:16 > 0:52:18This is the toughest there is.
0:52:18 > 0:52:21This is where the true heroes come.
0:52:21 > 0:52:22- TAMEKA:- It just sounds so aggressive.
0:52:22 > 0:52:26- LES:- I'd actually rather do 20 minutes stand-up for them right now!
0:52:26 > 0:52:28I can't say I agree with you!
0:52:33 > 0:52:35The intensity rises.
0:52:35 > 0:52:39Here it is. Tough Guy 2018.
0:52:45 > 0:52:49The team will be tackling over 5km of leg-sapping mud,
0:52:49 > 0:52:53freezing water and some very unappealing obstacles.
0:52:53 > 0:52:55They will need to draw on everything they've learned.
0:52:57 > 0:53:01First up, the 40-foot cargo net.
0:53:03 > 0:53:04Go on, Miles!
0:53:06 > 0:53:08Fuck.
0:53:08 > 0:53:09Ooh!
0:53:09 > 0:53:10Whoo!
0:53:12 > 0:53:16Only last week, Tameka struggled to get through a muddy puddle.
0:53:16 > 0:53:20Now she's coming face-to-face with 100 metres of the stuff.
0:53:20 > 0:53:23- OK, you can do this. - Mate, I don't know.- You can do this.
0:53:23 > 0:53:25Go on, Tameka, that's it. That's the way.
0:53:25 > 0:53:27Away you go, let's go. Straight in, straight in.
0:53:27 > 0:53:29There we go. You're all right.
0:53:29 > 0:53:31Oh, my God!
0:53:35 > 0:53:37You're a winner, mate. Let's do this.
0:53:37 > 0:53:40Let's make them proud. Let's go.
0:53:40 > 0:53:43Bless you. Oh, no.
0:53:43 > 0:53:45Thank you, guys. Well done to all of us.
0:53:45 > 0:53:48Mini hug. Mini hug, mini hug.
0:53:48 > 0:53:50Amazing. Did you go through the water?
0:53:50 > 0:53:52- Yes, I did. - You are a fucking legend.
0:53:56 > 0:53:58The team have stayed together till now.
0:53:58 > 0:54:02But, to avoid getting cold, Susannah and Miles push on.
0:54:02 > 0:54:04That is fucking deep.
0:54:04 > 0:54:06They are doing amazing, I mean really amazing.
0:54:06 > 0:54:07This is properly tough.
0:54:09 > 0:54:10They're still pushing on.
0:54:10 > 0:54:13They're tenacious. It's fantastic.
0:54:13 > 0:54:14Yeah!
0:54:14 > 0:54:17An hour in, and Susannah goes into the water again.
0:54:17 > 0:54:20Les, the second oldest runner taking part today,
0:54:20 > 0:54:22is feeling the burn.
0:54:22 > 0:54:24Go, Daddy!
0:54:24 > 0:54:28- Go, Daddy!- Hi, Tom. Hi, Ellie!
0:54:28 > 0:54:30Les is doing absolutely fantastically.
0:54:30 > 0:54:32He is just throwing himself into everything
0:54:32 > 0:54:35and I'm so proud of him.
0:54:36 > 0:54:38You can do it, Susannah!
0:54:39 > 0:54:42Come on, come on, come on. Hand under!
0:54:52 > 0:54:54The water is just above freezing.
0:54:54 > 0:54:57The cold saps your energy and chills to the bone.
0:55:04 > 0:55:06I've just hit my 10,000 steps.
0:55:06 > 0:55:07CHEERING
0:55:09 > 0:55:10Woohoo!
0:55:12 > 0:55:15At the water plunge, Susannah's husband, Sten, watches on.
0:55:18 > 0:55:19Woo!
0:55:20 > 0:55:24She is so fit and is so psyched up, there's no holding her back.
0:55:24 > 0:55:2822 years of marriage and she's still surprising me.
0:55:32 > 0:55:35That's you. Finish, finish, finish! Go, go, go!
0:55:35 > 0:55:39After almost two hours on the course, Susannah's first to finish,
0:55:39 > 0:55:42even if she is narrowly pipped to the post
0:55:42 > 0:55:45by a semi-naked man in latex underwear.
0:55:45 > 0:55:49I couldn't stop. It's like to go into a zone.
0:55:49 > 0:55:52You just look down at this T-shirt, and that was it.
0:55:53 > 0:55:55Sport Relief in my head.
0:55:55 > 0:55:57But it's not over for everyone.
0:55:57 > 0:56:01The other three are still out there.
0:56:02 > 0:56:04He's in, he's in, he's in.
0:56:04 > 0:56:07Tameka approaches another water hurdle,
0:56:07 > 0:56:09one far deeper than the first.
0:56:09 > 0:56:11That is a woman who's afraid of this environment.
0:56:11 > 0:56:14Absolutely utterly afraid.
0:56:15 > 0:56:16It's incredible.
0:56:17 > 0:56:19Absolutely brilliant, Tameka.
0:56:19 > 0:56:20Amazing.
0:56:25 > 0:56:2838-year-old Miles is next over the line.
0:56:28 > 0:56:32- Go on, Miles!- Wow!
0:56:33 > 0:56:35Now almost a stone lighter...
0:56:35 > 0:56:36Amazing.
0:56:36 > 0:56:38..his kids better watch out next time they play hide and seek.
0:56:40 > 0:56:44Les Dennis. Remember, he's 64 years of age.
0:56:44 > 0:56:46Two...three!
0:56:46 > 0:56:48Whoo!
0:56:49 > 0:56:51Legend. Absolute legend.
0:56:55 > 0:56:57Tameka!
0:56:58 > 0:57:02Ten weeks ago, Tameka had a dodgy knee and a fear of mud.
0:57:02 > 0:57:04Tammy!
0:57:04 > 0:57:06But look at her. The knee's held out,
0:57:06 > 0:57:08and water and mud have been conquered.
0:57:10 > 0:57:12Come on, come on!
0:57:15 > 0:57:18I have done things that I would never have done.
0:57:18 > 0:57:24I've done mud. This city girl has gone to the countryside.
0:57:24 > 0:57:27Before this, I never even watched Countryfile!
0:57:28 > 0:57:29Here he comes.
0:57:31 > 0:57:34Having turned his health round in a matter of weeks,
0:57:34 > 0:57:37Les Dennis finishes the Tough Guy.
0:57:39 > 0:57:42Hey-hey!
0:57:42 > 0:57:44Wahey!
0:57:44 > 0:57:46Oh...
0:57:46 > 0:57:48You're alive!
0:57:48 > 0:57:50Yeah, I'm alive!
0:57:50 > 0:57:52Absolutely brilliant. Well done.
0:57:54 > 0:57:58Not long ago, these four were unfit, unhealthy
0:57:58 > 0:58:02and with a terrifying Sport Relief Challenge ahead of them.
0:58:02 > 0:58:03Now, they're a team.
0:58:03 > 0:58:06They've made changes to their bodies, battled their demons
0:58:06 > 0:58:10and they've even produced a few endorphins along the way.
0:58:10 > 0:58:12I've probably gone mad in the head,
0:58:12 > 0:58:15as a result of chemicals that have never been released
0:58:15 > 0:58:18in my brain before, but...
0:58:18 > 0:58:20..yeah, that was extraordinary.
0:58:20 > 0:58:23- Proud of you guys.- Greg! - Absolutely awesome.
0:58:23 > 0:58:25Just great to be part of this team.
0:58:26 > 0:58:29I just feel such a sense of achievement.
0:58:29 > 0:58:32CHEERING
0:58:35 > 0:58:37If you're sitting at home on the sofa watching this
0:58:37 > 0:58:38instead of exercising,
0:58:38 > 0:58:41well, you're probably not getting a chemical rush to the head.
0:58:41 > 0:58:44But giving to charity's also proven to make you feel pretty darned good.
0:58:44 > 0:58:46So, go on, start texting those numbers.