Famously Unfit for Sports Relief Sport Relief

How many of us wake up and wonder,

"Just how did I get so out of shape?"

Could I turn back the clock to the days when I was fitter and stronger?

This programme contains some strong language.

Well, now, four much-loved but somewhat unhealthy celebrities

have agreed to try and do just that...

-A lot of core going in there.

-I can't do any more.

..taking on a 10-week muscle grinding mission

to transform their bodies for good.

SHE LAUGHS

-Oh, my gosh.

-TV presenter and fashionista Susannah Constantine...

actor and comedian Miles Jupp...

EastEnders star Tameka Empson

and showbiz legend Les Dennis.

-Yes, I'm coming. Go!

-SHRIEKING

They've volunteered to push their bodies to the limit.

And not just for personal gain...

-Yah! Ohh!

-Are you insane?

..but for the greater good -

-Sport Relief...

-Please don't kill Les Dennis!

HE LAUGHS

-BLEEP

-me.

-..under the watchful eye of sports scientist

Professor Greg Whyte...

-Yes!

-..and Trust Me, I'm A Doctor's Zoe Williams.

-Every single one of you really got stuck in.

-Ah!

-Ahh!

-CHEERING

They've got two and a half months to prepare for a gut-busting

physical challenge beyond anything they've ever done before.

Please help me, please help me, please help me!

Lee Valley in North London.

Training ground for world-class athletes.

-Usually.

-Hi.

Today it's the meeting place for our four wannabes.

Oi, oi! What are we doing?

-Hello!

-Hello, Les, how are you?

-Come on!

-Are you all right?

-I'm all right. Nice to see you.

-How are you?

-Are you excited? Nervous?

-Excited and nervous.

I think we all are, aren't we?

-Yep.

-I nearly thought of running that way!

NARRATOR: At least that would be exercise!

So, here we are. The team for Sport Relief.

-Yeah!

-Starting with you, Tameka.

What was the inspiration to get involved?

My whole life has just been out of balance.

So, I really want to feel good again.

And if I can inspire somebody else

to do the same, you know, it's great.

Doing it! Yeah!

Susannah, what about you?

I think I want to prove to myself, aged 55, post-menopause,

that I can get fitter than I've ever been before.

-Miles?

-Having been fit and very seriously unfit at various times

over the last...well, all of my 38 years, probably,

I just have this desire to be fit by the time I'm 40.

I was in a musical and I came down with bronchitis.

And it floored me.

And I now need to get well before I'm ready to go again.

I'm a rubbish throw, Tom.

I'm about to reach the age that my dad was when he died.

64-year-old family favourite Les has

spent more than four decades in showbiz.

A place people ask you to be quiet.

-I think theatre, Les.

-Especially when my act's on.

They're all shouting, "Shut up!"

Still very much in demand,

Les divides his life between work and spending time

with wife Claire and their kids,

six-year-old Tom and nine-year-old Elena.

When they're 16, 17, I'm going to be into my 70s.

-Uh-oh.

-I am concerned about Les' health.

He's my husband and he's the father of our two young children.

It's fantastic the challenge came along,

because I want him around for an awful lot longer

than he will be if he doesn't change his lifestyle.

I want to be able to walk my daughter up the aisle.

I want to be there for all the milestones.

But I've got to get fit to do that.

Ah!

Do you want to see what we're going to be doing?

-Yes.

-Are you ready?

CHEERING

-Oh, no!

-This is what is called Tough Guy.

And this is what started all of these obstacle races.

Probably the toughest on the planet.

Set in the depths of winter...

the Tough Guy challenge claims to be the world's most demanding

one-day survival ordeal.

It will test every muscle group, as they wade through thick mud,

freezing water,

and negotiate obstacles with ominous names like the Behemoth,

the Battle Of The Somme, and the Walls Of Death.

So you've got all of these cargo nets.

You are going up very, very high.

-High over water.

-Do we have to go over heights?

There's heights, there is water.

-Mud. There's even fire.

-TAMEKA:

-Fire?!

I don't like the look of that bit.

Are you insane? That has exceeded

all my expectations of horrendousness.

What we've done is we've given you a goal.

And it's actually a scary goal.

So you have got ten weeks.

That doesn't seem enough.

That seems professionally irresponsible, ten weeks.

Don't worry. It's not.

The first task in hand, really, to get you started,

is to get you all doing 10,000 steps a day.

So I'm going to give you a wearable device.

As well as monitoring yourself,

you can actually share that with friends.

How are you going to get over procrastination and self-motivation?

What we really want to do with you is pull you together as a team.

It's been shown in studies that, if you work together,

you can double your performance.

In order to get a clear sense of their current fitness levels,

Greg and Zoe are wheeling out a test that you may remember

from your school days.

No, not the cough and drop.

This is a test you might have heard of.

It's very simple. We call it the bleep test.

When you hear a bleep, you start.

And what you do is you keep up with

-the beeps for as long as you possibly can.

-OK.

-Are we ready? OK.

-OVER SPEAKER:

-Three, two, one...

-BLEEP

The bleep test is still an effective way to measure fitness.

It got its name from how much you swear while doing it!

Very, very nice. Excellent work.

All four celebs should be able to hit at least the average level

-for their age.

-There we go.

My knees!

Clocking in with a level expected of a 65-year-old

is 40-year-old Tameka.

Too much bouncing on it, so...

I'll hand it to the other guys, I'm cutting out.

Best known as EastEnders' feisty Kim Fox-Hubbard...

Where's your sense of humour?

I don't know. Maybe I should go and find it.

Tameka has struggled with fitness since becoming a mum

to three-year-old Nylah.

Before I had my daughter, I would say I was quite fit.

You know, then you get pregnant, your body changes.

The time that you used to have for yourself is gone,

and you can lose yourself.

If you're good to yourself, you're good to everybody else.

You know, it's a happy home, it's a happy life.

I am not trying to get back to how I was in my 20s.

I'm trying to be the best that I can now.

-Go, go, go, go!

-Well done, Les.

-Well done, Les, well done!

64-year-old Les falls two levels below what a man of his age

-should achieve.

-I wish I could have gone further,

but we've got to work at our own levels.

They're doing great. Well done, Susannah!

Well done, Susannah.

Susannah does a bit better,

and scrapes into the low end of her age average.

Nice work!

Well done.

Our youngest celeb Miles is the last to finish,

but he's still well below what he should be achieving at his age.

Good work, Miles.

This test will be repeated in ten weeks' time.

Unless they improve by an average of 20%,

Greg and Zoe won't be able to let them take part in the Tough Guy.

Which...I mean, it doesn't sound like much of a punishment.

Do you think if we were to just walk it, we'd manage to do it today?

The simple answer to that is no.

It's called the Tough Guy for a reason.

I'm leaving here thinking, how am I going to exercise tomorrow?

How are you going to exercise tomorrow?

-I don't know!

-Yeah.

-I'll probably go for a little run.

-A little jog?

-Yeah.

Will you be able to combine it with climbing up some netting

-or jumping through some fire?

-No!

55-year-old writer and presenter Susannah

lives in West Sussex with her husband,

three teenagers and six dogs.

17 years ago, Susannah exploded onto our screens alongside co-host,

Trinny, letting the nation know,

in no uncertain terms What Not To Wear.

Which is the bad one out of you two?

Because you both look pretty dreadful.

When I look back at photographs of myself, I think,

"God, I looked really good then, and I was in really good shape.

But when I go and try clothes on thinking I can get into them

and I can't do the zip up past my waist, I think,

"How is that... How did I ever get into that?"

I think women go through profound change at my age, through menopause.

It really messes with your hormones.

It's almost like you become a different person,

and you don't recognise that person.

In the last few years I feel I've nosedived

and I've become one of the people

that Trinny and I would help in our shows.

And if I had, you know, a lady who had lost her way

and had lost all her confidence I could still help her, like that.

But I look at myself in the mirror and I don't know how to help myself.

This is my life in television in here.

All the clothes I used to wear.

That I now can't fit into.

There are a few things I'd love to get back into one day.

Like, one of my favourites.

I mean, it's a bit like an air stewardess, but I love it.

It's very, very figure hugging.

Goes over the bum.

I love that. I'm going to find a dress

that I would love to fit into again.

That's one of my favourite dresses ever.

And if I can get into that, it will be a result.

Because right now, I can't even get the zip done up past my bum.

Back at home, the training begins.

The first target is to hit 10,000 steps a day,

which is said to reduce the risk

of coronary heart disease and stroke by 35%.

-Getting my ten.

-I've done 11,698..

-Three, two, one, up.

-They'll also be working out with a personal trainer.

OK, this is good. Nice, steady rhythm.

But this is the easy bit.

The ten-week training schedule will get harder and harder.

Testing strength, endurance and teamwork.

All vital components for the Tough Guy.

Studies have shown that working out with friends

-increases your exercise.

-Keep going.

But, WhatsApp groups can absolutely kill your phone battery.

You can just spice things up with the old dance move.

It's just about keeping things moving.

-Well done.

-Well done!

Radio presenter and comedian Miles

is fast approaching 40 and struggling

to find time to stay fit.

We present The News Quiz with your host, Miles Jupp!

APPLAUSE

Hello and welcome to The News Quiz.

News of his physical exploits have gotten out.

So, Miles is doing the Tough Guy Challenge.

LAUGHTER AND CHEERING

Well done. It's really nice to hear you all being so supportive.

Officially it is aimed at everyone, but mainly it's...the tough guys.

Away from work, Miles lives in Monmouthshire

with his wife and their five children. Five!

I would describe myself as not currently athletic.

Having children requires a lot of energy.

And I would like to have more energy and strength and stamina.

If we are playing hide and seek or whatever then, you know,

you are really enthusiastic for about seven minutes

then you go, "Yeah, Daddy's going to sit the next one out."

I want to have so much energy, really,

that I'm charging around just screaming my head off

and my wife to have to turn to someone and go,

"Well, we just need to let him do that sometimes,

"just need to let him get tired.

"Otherwise he won't go down."

Before the training gets serious,

Greg gives the team a medical once-over,

to make sure their bodies can take the strain.

Good work, good work. Last little tiny bit.

Activity level currently?

I do pilates once a week.

Been meaning to go to the gym.

I haven't been to the gym for a long time.

-Alcohol?

-I like a drink.

I like a good glass of red wine.

-Smoker?

-Stopped smoking three years ago.

Well done you.

For elder statesman Les,

health has been a huge worry over the last 18 months.

Medical history, anything that I need to know?

This year when I had blood tests,

it said that I was in danger of becoming prediabetic.

The consultant prescribed tablets for diabetes.

But I don't want to touch them.

This has come at exactly the right time for me to get fit.

Being prediabetic means that blood glucose levels

are much higher than normal.

If left untreated, it can develop

into the far more serious type two diabetes.

At Les' age, this could be life-threatening.

But with the right mix of exercise and diet, it can be reversed.

Greg and Zoe's training regime

will test every part of Team Sport Relief's unfit frames.

Miles, Les and Susannah are going to try aerial yoga,

one of the most effective ways of strengthening

what is known as the core - an often neglected group of muscles

around the abdomen and lower back.

-Wow.

-I would be sick if I was doing that.

She's going round and round and round.

It's Cirque du Soleil stuff.

Yeah, we used to do stuff a bit like this

when I ran away and spent seven years in Cirque...

LAUGHTER

I'm going to wet myself doing this!

Teacher Adele will be breaking them in gently.

So your core is pulling you in, pulling you up,

pulling you together and it uses the whole lot without you

necessarily realising it,

because you are so busy trying

to get your arms and legs in the right place.

You're going to tuck your knees into your chest.

And give me a nice cycle.

So keep it going.

-Nice, big cycle.

-You've got to be having a laugh!

There's no way.

Peekaboo!

A strong core helps with balance and coordination.

Outside, outside. So, you want to bring them to this bit.

Your feet are totally fine, so you are all locked in.

Oh, my God! Oh!

Please don't kill Les Dennis!

-Nice.

-That looked so difficult and

so funny at the same time.

-That is incredible.

-Oh!

-You're all right, you're all right.

-Fuck me!

Susannah's back on the bleep test!

HE LAUGHS

Oh, oh!

-You don't need it, your feet are fine.

-Oh-ho-ho!

Oh! It's like Apollo XIII!

Jump, Willy, jump!

-I never thought we'd be doing this today, did you?

-No!

Oh!

Ah!

-Tameka, where are you?

-Tameka.

That is an amazing thing to do.

I'm really impressed with us.

-I'm very impressed.

-Yeah, that is amazing, to have done that.

I don't think it's out of the question that one day

-we will form some sort of display team.

-Yeah!

Call ourselves The Cores, but I think that's been done!

The Corrs, oh, yeah!

I treat this place as if it is my own home.

I like it clean.

This is my hallway.

Teal. Not blue, teal!

Balancing work and home life

is an ongoing challenge for EastEnder Tameka.

Step count - 4,892.

Yeah!

Of the four, she has the toughest physical battle.

After taking to the Strictly dance floor in 2016,

she tore her knee ligaments in the third week.

I didn't know how bad the knee injury was,

so I was in a leg brace for six weeks.

And then earlier this year I had to have knee surgery.

And since then I haven't been as active.

I put on some weight, and it was very depressing.

For a long time I've been saying to myself, "I've got to get fit again."

I just want to make sure that I can strengthen my knee.

I feel like I need to get me back.

Greg and Zoe want the team to exercise

at least three times a week.

Working out wherever and whenever they can.

-Go, go, go, go.

-That balance, a lot of core going in there.

Fair play, Miles. They're full fat too.

-Gentlemen.

-Today I've already done 5,708 steps.

Oh, just got to keep moving.

Always logging our paces.

3,432. That's pathetic.

So you really have to work hard doing this.

Training as a team, and the emotional support

that comes with it, is said to

increase exercise frequency by more than 25%.

So, today, the first message is a video message from Susannah.

It says, "Panicking."

Oh, God, I am so tired today.

I don't know how I'm going to get the time in to walk.

I'm too tired to walk and I'm stressing about it.

I'm going to need some encouragement.

I'm knackered after my PT yesterday,

who is a bully, and killed me.

All right, guys, I'm sending you lots and lots of love. Bye.

We're all encouraging each other.

Just after, Miles came on and said,

"I reckon you can squeeze 10k steps in

"by just keeping moving when you have the chance.

"You'll ace it.

"Come on, team." So that's great.

Firstly, Miles being positive and saying, "Come on, team"

and I'm also seeing the fear of Susannah, you know?

And she's saying, "I'm not up to it today."

And I know we are all going to do that at different points.

But I know that at those different points,

we are all going to egg each other on.

Just as long as those eggs are poached, Les!

To conquer the Tough Guy,

our four will need to rely on each other throughout the training

and on the big day itself.

And there's no better way to build trust than playing team sport.

-Well, hello, guys.

-Hello, Zoe!

We've got a bit of time to go till the Tough Guy.

In order to get round that course,

you're going to need to help each other,

so I thought a game of rugby's a really good way

of finding out how that works.

We're going to be playing rugby

with the Saracens Women's Rugby team.

Let's see how you work as a team.

They will be learning from some of the best.

Saracens boast 19 international players.

This is like going to Wimbledon wearing tennis whites.

I feel we are going... Do you know what I mean?

I feel we're going out onto that pitch

looking like professionals...

Until we start!

Five steps to the side. Swing the arms.

Tameka's confidence has been at a low since her knee op

six months ago. Today is the first big test of how well it's recovered.

There's always one. That one's me!

-Whoa!

-These rugby virgins are given a crash course in the basics.

SHE LAUGHS

That wasn't in super slow-mo.

Oh! Susannah!

-OK, so, you know my knee?

-Yeah.

OK, so I was just doing it with Susannah just now and she tackled me

towards my knees, but when I went down, it sort of like went...

Like a squelch, almost?

-Yeah.

-Was there pain?

No, but it feels funny now.

Girls, have any of you had knee surgery?

-Four.

-Four?! No!

So, Tameka had surgery on her knee back in January.

-This is the first time you've really pushed yourself and done anything like this, since.

-Yeah.

I remember when I first came back it was like that psychological bit of,

"I'm going back into sport and then you've got that little bit

"of swelling that sometimes appears."

-I just get so frightened.

-Yeah, you do. It is one of them frightening things to get over.

-But it's OK, yeah?

-Yeah, you will be fine. It'll be fine.

It's just getting your body used to exercising again.

-ALL:

-One, two, three, yes!

Sorry, sorry, sorry! Oh, what an appalling start!

Well done, Tameka!

With adrenaline pumping and her competitive side bursting through,

Tameka puts aside fears about her knee and gets properly stuck in.

CHEERING

Just 20 minutes of exercise can release endorphins in the brain,

which help reduce pain and can make you feel euphoric.

-Apparently.

-Tameka!

-Ah!

It's really good. Oh, my God.

Yeah, I think we're winning, yeah!

Oh, my God.

How long is an actual match?

Oi, oi!

I've got to go back.

On behalf of our team, thank you very much for welcoming us.

You made us realise that, when we go out and do this,

we've got to be a team, so thank you very much for that.

Hear, hear. Well said.

-Sarries on three. One, two, three...

-ALL:

-Sarries!

-Whoo!

-Yay!

Woohoo!

I was so impressed by every single one of you from the start.

You completely got stuck in.

We went for it, didn't we?

I mean, I kind of felt we were a natural team,

but after doing this it's like,

every time we do something together, it gets stronger and stronger.

-We'll be having children together soon.

-LAUGHTER

I had a great time tonight.

Tameka complained about her knee once.

You were sliding, you were doing all of your fabulous touchdowns.

I was going for gold.

Your celebrations, it was all very knee-heavy.

Yeah. Come on! Go, go, go, go, come on, Miles!

Get it, get it, get it! Come on, Miles!

-I'm on your tail, Miles!

-LAUGHTER

As well as more exercise, the Sport Relief four are following

a strict nutrition plan to help prepare

their bodies for the Tough Guy.

But avoiding temptation is hard.

Right now I've just witnessed my wife bake and eat camembert.

LAUGHTER

And...

And I am across the table slicing Brussels sprouts.

Miles was at his fittest in his late 20s.

But since having the first of his five children, priorities changed.

Everyone on Daddy!

-Argh!

-The exercise stopped and he's put on weight.

This is just chicken and Brussels sprouts.

If someone had bought this in a restaurant, you would just be livid,

wouldn't you? That would be really infuriating and you would probably

turn the table over and demand to speak to the kitchen.

This is giving me no pleasure whatsoever, but if it means that

in two months' time I'm slightly better prepared...

for doing this wretched assault course...

Then it's...I guess worth it.

Oh!

That feels like one of the obstacles.

Les and Miles are in the Shropshire hills,

getting their first taste of exercise in the cold.

-Oh, a bit of water.

-Hello, well, this could go badly wrong.

Just a puddle, that.

I don't want to find myself having to drag a sopping Les Dennis

into a pub car park.

How many steps have we done?

Do you know what? Nowhere near our daily target yet.

We've probably gone a frighteningly short distance.

Look, we're going to get a view in a minute.

Oh, there you go.

Shall we do a selfie?

Smashing.

Right, shall we have a cup of tea, then?

-That's a splendid idea.

-It's already got the milk in.

That's good.

Smashing.

-Right.

-That is gratitude.

Blimey. Let's get a cup of tea at the top of a big hill.

Yeah, fine. Carried that tea all the way,

and you just poured it down the...

But it went cold, Miles, I couldn't drink it.

It's the cold...

A month into their training and taking it easy

over Christmas could mean them undoing all of their good work.

Just two weeks of inactivity can lead to a decline in performance.

Christmas Eve. Still got presents to buy.

Presents to wrap. I drove up to Edinburgh yesterday,

about 350 miles. Last night, wine and cheese.

-This morning, 6K run.

-I'm out running with my Nordic sticks.

There's no snow here but there is sand.

This has been my only activity today.

I've actually managed, whilst making this snowman, to rack up,

let me see...

3,343 steps.

It's the New Year, and the Tough Guy is only a month away.

It's not a given that our four will be fit enough to take part.

So today Greg will be testing their progress so far.

Hello, how are you?

Welcome.

To the Olympic Park.

We're doing a triathlon today.

It's lots of endurance.

Because when we do the Tough Guy, it is multi event.

You are all going to be running, you will be wading through water,

through mud, you'll be climbing.

The great thing about triathlon is it is that -

it is swimming, which is almost exclusively upper body,

then we come into cycling,

which is exclusively lower body and then running,

sort of a combination of the two.

Let's do this thing. Come on.

They will be attempting 200 metres in the pool,

a five-kilometre static cycle and a three-kilometre run.

But they can't just amble through. Greg's got the stopwatch out.

What I want you to target is sub one hour.

Are we ready, boys? OK. Take your marks.

Go!

The team are halfway through their training,

but if they can't complete the triathlon in the one hour

time limit, there's no chance of

them being physically ready for the Tough Guy.

I'm feeling nervous.

It looks deep. Even this shallow bit looks deep.

It looks deeper than me.

-Yes, Miles, yes!

-Very nice, Miles, all right.

Miles is first to finish in the pool.

With Les only 20 seconds behind.

Yes, Les.

Great work, Les. Very nice indeed.

As the boys start their five-kilometre cycle,

Susannah and Tameka hit the water.

Ready? Take your marks, go!

Away we go. Away we go, Tam.

Let's go, Tameka, nicely, nice and gently.

Good girl. Well done. Very nice indeed.

-Good.

-Just hit one kilometre.

-4.3.

-How much? 4.3?

-Yeah.

-Oh. I just sing songs in my head while I'm doing it.

I'm singing Oliver's Army for the second time.

On your back. Just float along.

Back in the pool, Susannah's managed the quickest swim of the group.

Good swimming.

-All right, I'm done. See you in a bit.

-Yeah, see you in a bit.

Woohoo!

-How are you doing?

-All right.

Coming up to 5K.

-Oh!

-Well done! Go, Les!

This type of endurance test will mimic the full body workout

of the Tough Guy.

-Oh!

-Halfway there.

-Well done, Les.

With Tameka's swim coming to an end...

-Yes!

-Yay!

..Miles approaches the finish line.

I'm doing it. It's taking me a little time but, you know what?

I'm going to finish it, so... Ow! It's hurting already.

Pace it, pace it. Just keep it going.

Huh! Huh!

Ah-ah!

Well done, man. Well done. Well done.

No way could I have done this six weeks ago. Absolutely no way.

I couldn't have done any part of it, I don't think.

Good work, Susannah. Great work. Well done.

-Well done, well done.

-Good work, team, so far.

Got Tameka to go.

That was dauntingly satisfying, I would say.

It was hard, and the hardest thing I found

was getting off the bike and into a run.

I've never done that before.

I've never even come close to doing a triathlon.

So there's one thing that we know for certain, Tameka, and that is what?

-I'm not going to give up.

-You're not going to give up.

-You're never going to give up.

-No.

It might take me longer, and I don't really mind that, because,

at the end of the day I would have done it.

Look at her. She's off now. She's gone.

Whoa, did she get a bionic knee?

Whoo!

-Yeah!

-There she goes.

HE LAUGHS

-Did it for the team!

-You were flying.

-Ow!

-Well done, well done.

I thought you guys were absolutely fantastic.

-Oh, great.

-Tameka,

your tenacity... Honestly, I'm not joking.

It was fantastic. Les, you were brilliant.

Your pacing was the best of all four of you.

-Oh, good, thank you.

-And I thought that was really nice.

So, listen, the times. On the top of the podium is Miles in 29.51.

-CHEERING

-Well done.

-Fantastic.

-Well done!

In second place, Susannah.

30.30 minutes. So, just 40 seconds behind Miles.

Les came through third in 35.09.

Impressive. And Tameka...

You might want to text me that one!

59.53.

-CHEERING

-Under the hour. I'm having it.

I'm happy with that.

Everybody sub hour. Team hug, team hug.

Wahey!

I am really, really pleased with the way everybody went today.

And I think what we always have to remember is where they've come from.

This is so new to them.

And with four weeks to go,

what they really need to do now is

just dedicate and focus on the training,

giving themselves the best possible chance

when it comes to the Tough Guy.

It is not a given that they'll be able to do this.

She tickled me!

Three months ago, Les discovered that he was prediabetic

and in serious danger of developing type two diabetes.

Six weeks of his new fitness programme has brought on a new,

reflective mode.

On my 60th birthday

at a party that Claire gave for me in Liverpool Town Hall,

it was amazing because this was the big present she gave me.

This is a ticket from the BBC show,

Les Dennis & Dustin Gee's Laughter Show.

And Dustin died far too young at the age of 43.

This is one of the reasons that I'm doing this.

I saw a brilliant talent

and a great friend of mine have his life cut short.

He didn't take care of himself.

He just had that attitude that, "Oh, it doesn't matter."

But it does matter.

If you don't stay healthy, you won't stay alive.

My dad died just before his 66th birthday.

I'm coming up to that age.

He had played football for Liverpool, but he let himself go.

And he died young. I was nearly 30 when my dad died.

My kids are a lot younger than that. I'm not leaving them.

As well as working to improve their own personal health,

the team also want to highlight some of the amazing work

funded with Sport Relief donations.

Wheels for Wellbeing is a small charity in South London

which provides disabled people

with local access to cycling sessions, five mornings a week.

The impact that a little bit of cycling

can have on people who are finding that life is actually quite tricky,

it's actually transformational.

Les and Miles have come to meet the participants and join in.

Hi there, I'm Miles.

-Hi, Miles.

-Hi. How are you?

-Oh!

Shaney, who is visually impaired, has been coming here for five years.

We're going to go fast. We're not going to do the slow thing.

We're going fast? Yeah, OK, right.

One, two, three, let's go.

-OK.

-Right.

Oh, there you go.

OK, we're in third now. This is absolutely reckless.

What led you to coming here?

I had a car accident which knocked out some of the stuff that

makes me see.

It changed my life.

There were times when I was feeling quite low.

But when you get here, the wind in my face, and...

Oh, it's exhilarating.

-Crikey.

-Woo! Yeah, we're going, we're flying.

Coming here, for me, it's like somebody

threw me another lifeline and I was able to grab it.

# I believe I can fly

# I believe I can fly

# I believe I can soar... #

LAUGHTER

20-year-old Tre, who was born with cerebral palsy and learning

difficulties, has been coming every week since he was ten.

Shall I get on my bike and we'll go for a little ride round together?

Oh, yeah, sure. Before you go on your bike, try not to feel nervous.

I'm a bit nervous, cos I've not been on this track before.

You won't crash. I'll ride with you. That's not a problem.

You just do what you would do with your legs, with your hands.

-Yeah.

-OK.

I'm going to try and catch you, Tre.

Wait for me, Tre!

It makes me happy, it gives me exercise, gives me strength.

Since Tre's been coming here, I've seen

that he's got more confidence,

more self assured, and a real sense of enjoyment.

I'm just happy to come here every Monday and I just enjoy it.

To help people like Tre and Shaney to live happier, healthier lives,

please pick up your phone and donate now.

Thank you.

Up to now, the team have been concentrating on building endurance

and working as a unit.

Today, Greg and Zoe want them to get first-hand experience

of an obstacle course.

This will simulate part of the physical challenge of the Tough Guy,

but in the warm. The cold comes later.

What we've got here is exactly the type of exercises

that we're going to be doing on the Tough Guy.

The various different obstacles are going to be testing different muscle

groups, a lot of upper body strength and holding your own body weight.

That's not an easy thing to do.

It is about what we call power-to-weight ratio.

It is about your strength based upon your weight.

What tends to happen as we age is we actually lose muscle mass and

because of that, we lose strength

-and therefore power.

-It actually kicks in in your 30s,

believe it or not, that your body,

naturally you start to lose that lean muscle mass

and, as you get older, you lose it quicker and quicker and quicker.

I've got none, then!

LAUGHTER

Don't worry, Les. I started losing mine during my GCSEs.

You beauty!

But research has shown that regular exercise

can slow this down significantly.

I'm stuck! I'm stuck!

This challenge is mental as well as physical.

-Come on, Tameka!

-The obstacles will be intimidating, but this is a safe,

padded room where they can face down their fears.

-Whoo!

-Take your time, take your time, you're fine, you're fine.

My heart is going at 100mph, having done that.

I'm finding it really tough.

It's the balance that is so difficult and I think,

as you get older, you lose your sense of balance.

Ah! You've got to go backwards. You can't go forwards.

Ah!

What we've got above us is all about arm strength.

All we're going to do to start off with is just do a bit of hanging.

-OK, I'm on.

-OK, swing off me, then, swing off me.

-Yeah.

-Good. And hold, and hold.

-Nice! OK?

-I'm slipping, I'm slipping, I'm slipping!

That's all right, don't worry, you're not going anywhere.

Please help me! Please help me! Please help me!

SHE SHRIEKS

That's it! I'm out!

Forget it. Thank you very much. Goodnight!

I'm not doing that. I was going to fall into the sea.

Not doing it! No, I'm not doing it!

Where is the team support?

Where is the support? You were not there!

-Attack it, attack it!

-After working their upper bodies,

it's onto their legs.

-Got you.

-Yay!

So, Tameka, you will get up here.

Drive those legs! Drive, drive, drive! Drive!

Drive with the legs! Keep pushing, keep pushing, keep pushing.

Come on, come on...

Move, move, move legs. Legs, legs, legs, legs!

Come on!

Oh! Yes! Crikey! Crikey.

Well, that technique should be patented!

Oh, my God!

That's it. Keep going.

With three weeks to go there's still

time to prove that they have what it to complete the Tough Guy course.

-Nearly there.

-I can't do any more than this.

My fucking knees!

I cannot imagine how we are going to do this challenge.

I just... I...

I just think it's too much to ask.

Muscles are beginning to ache...

Ah!

..and the reality of how hard this will be is starting to hit home.

SHE SCREAMS

Oh!

Oh!

Oh, I need to move!

I need to move!

Ah!

OK, I'm on the train, going to have a try of a...assault course.

I'm very nervous. I'm out of my comfort zone.

Tameka has built up confidence in her knee but now her fear

of the outdoors, and specifically mud, is eroding all that good work.

I'm getting really nervous.

And, to be honest, I don't know if I should do today.

Only because, if I don't like it, it really might put me off.

What are you scared of the most?

Everything. The mud.

It's the mud and the water.

It's like The Blair Witch Project, this is.

Come on, you're already covered in mud on your back.

-Oh! On my back?

-Yeah, you're fine, go on.

-You didn't even know.

-Blair Witch, but with even more screaming.

TAMEKA SCREAMS

You know what, Tameka? Let's do it like Spider-Man.

Look.

Well done, Tammy! Go!

TAMEKA SCREAMS

She really has a genuine phobia.

SCREAMING

It's fine, come on.

Even a little bit of mud is going to be a win for her.

You're like a little naughty pony.

-Come on.

-Ohh!

Eurgh!

Oh, Tameka. I can't believe it...

Come on, you've done it. You are victorious!

The Sport Relief team aren't just torturing themselves to get through

the Tough Guy. They're also hoping to raise money and awareness for the

projects supported by Sport Relief.

Tameka and Susannah are visiting one of Manchester's most socially

deprived areas to meet Deborah Jump who runs a boxing and mentorship

programme for vulnerable teenage girls.

So the project aims, basically,

to work with young women who are at risk.

That might be sexual exploitation, it might be substance misuse,

excluded from school.

Here, it provides them with a mentor.

It's somebody who can say, "You know what you're feeling?

"You know how lonely it makes you feel?

"You're not on your own."

As part of their support,

the project brings the girls to this local boxing club.

So, when the girls come here, what are they like at the beginning?

Really frustrated. Angry at their situation.

Been kicked out of school, got a lot going on at home.

-Hey, guys!

-ALL: Hi!

I'll try and shake your hand!

-What's your name?

-Tameka.

-Oh, no, it's not!

-It is!

Really?!

Do you feel you all get confidence coming here?

Yeah.

Yeah.

One, two, three, four, five and change.

Since it started just over a year ago,

the project has given support and mentorship to over 30 girls.

Like 13-year-old Keishan.

What's the biggest change you've found in yourself?

Like, I didn't know how to act with people. I was very socially awkward.

So you've found your voice, doing boxing?

Yeah, and motivation.

It makes me want to try hard.

You OK to go? Yeah? Two.

15-year-old Naeesha has been coming along for six months.

Naeesha has some anger issues.

When her dad passed away,

when he had his heart attack in front of her, at the age of ten

and, as she's become a teenager

the anxiety got worse.

-Don't hurt me.

-I won't, don't worry.

I'm not strong or anything.

She was struggling with school and bullies

and that was the first time she had a massive outburst.

She'll smash everything up.

She'd scream for hours and hours.

I felt really helpless.

It's helped me.

It's, like, if this gym wasn't here, where would I come to, like, relax?

Where would I come to, like, let my anger out?

The boxing club was great.

She's come back and she was like the old Naeesha that we knew,

you know, happy, bubbly.

It's been a life-saver, really.

I think there's a real sense of freedom in understanding

you can change yourself.

I've realise that if it carries on like this,

I'm not going to make it far in life.

Just have to stop here, find other ways to take out your anger.

Thank you.

Over the last ten weeks,

our Sport Relief team have been trying to motivate themselves,

and each other, to get fitter and healthier.

Les was recently diagnosed as pre-diabetic -

a warning that type two diabetes could be just around the corner.

He's had a blood test to check his HBA1C levels,

which measures glucose in the blood.

It needs to be lower than it was to avoid further risks to his health,

like impaired vision and kidney failure.

These are the blood results.

Right, you were in that danger zone.

Listen, I'm delighted to say that, fantastically, the HBA1C...

-Yeah.

-..has now moved down into the normal range.

And that is a significant reduction.

-Yeah.

-And all you've done is change your lifestyle.

I mean, that is probably some of the best news I've ever seen.

-Honestly.

-Wow.

-It is.

I mean, it's some of the best news I've seen.

In ten weeks, to do that in ten weeks,

-it shows you what can be done.

-Yeah. Yeah.

And all you've got to do is just keep it going.

-Yeah.

-What you will see is this continually improve.

-Right.

We'll see that visceral fat continually drop,

and we'll see your health continually improve.

-Fantastic. Thank you so much.

-Good.

I feel like I've got a new lease of life.

I feel so emotional today

because I know that I have a great chance of seeing my little kids

grow up and be there, and not just be the dad that they'll remember.

Today, Zoe and Greg will repeat the bleep test.

The Tough Guy's in three days and

if the celebs haven't improved their performance

they won't be able to take part.

-Coo-ee!

-Hey!

Hi!

- You're almost at the final hurdle. - Mm-hm.

How's everyone feeling?

-TAMEKA:

-Nervous. I'm not going to lie. I'm nervous.

If it was just myself, I really wouldn't turn up.

I really wouldn't.

I wouldn't want to do the Tough Guy on my own.

But I do want to do it with these guys.

And I know that we can do it.

Reflect on where you were ten weeks ago.

-How far do you think you've come?

-I think we've come a long way.

I think you're asked on the first day,

you actually asked Greg if we were fit enough to do it then,

and you said, "No chance!"

You said, "Could we walk it?" and you were like, "Emphatically not."

-So the hard work's paid off.

-Yeah.

-That's the point, isn't it?

- Well, we don't know. - We've no idea.

Are you ready, guys?

Three, two, one, off we go.

Nice and gentle.

Last time, the bleep test was more of a weep test.

They all underachieved,

hitting levels well below par for their age groups.

Great work. Here we go.

Tameka and Les were first to bow out ten weeks ago.

Well done, Tameka!

This time Tameka beats her score by more than a level,

and Les does the same.

Good work. Well done, Les.

-Ooh!

-Level six!

Both level six. Great work.

Come on!

Susannah finishes almost two levels higher than last time

and is now as fit as a 40-year-old.

-Good work.

-Yes, Miles! Finish it!

Yeah! Yes, Miles!

Finish it! Finish it! Finish it!

And Miles exceeds his previous score by almost three levels.

In just ten weeks,

the group have improved their bleep test performance by a whopping 25%.

Luckily, or unluckily, depending on how you look at it,

they're fit enough for the Tough Guy.

Well done, guys. Fantastic. When it

starts to get tough, what you've done is you've gone beyond that.

On Sunday, the Tough Guy is all about that.

When you get to an obstacle and you think, "I want to stop",

that's when you start to squeeze a little bit more, and you can do it.

The improvement that we've seen in you over ten weeks is astonishing.

It really is. So I guess there's just one last question to ask.

-Are you ready?

-ALL: Yes!

Let's have hands in, then.

-On three, one, two, three...

-THEY CHEER

Back in West Sussex, Susannah has one final check to make.

I mean, I feel great in myself,

but I still don't know if I look great.

I think because I love clothes and I love fashion,

this is the defining moment, for me.

Right, I can't do it up on my own

but I'm going to go down and see if Sten, my husband,

will do it up for me. Sten?

I can get into this dress!

-Wow.

-Finally.

Five years, it's been.

Can you do it up? Let's see if we can get it over my tits.

Amazing. Very easy.

Look at that.

Fantastic.

Really impressive.

Oh, well done. I'm impressed.

After all that hard work.

It's a transformation. You know, so she looks so much happier.

Oh, in fact, she is much happier in herself.

She looks like she looked, you know, 20 years ago, almost.

I'm so proud of her.

It made me feel very emotional because, more than anything,

hearing my husband's comments,

more than anything, has made this worthwhile.

Oh, God.

This has been the sort of thing in the distance

that is the motivating factor, and then, suddenly, it's here.

And you think, "Well, is this bit really necessary?"

Oh, my Lord.

I am terrified.

I haven't felt this nervous about something since I was a child.

Ugh, ugh!

I must look a state.

All of this is that I don't want to feel the water,

I don't want to feel the mud.

Miles?

-Yes, mate?

-SHE LAUGHS

-Did you sleep well?

-Dreadfully.

I had a series of anxiety dreams.

-Oh, no.

-But that's, I think, to be expected.

The kids brought drawing pads last night

so I just decided to pick it up and have a draw.

And it's kind of, like, visualising myself at the finish, looking tired,

but I've done it. And my kids are there.

The temperature is close to freezing

as our celebs join hundreds of hard-core athletes

gathered in a huge, muddy field.

Hello!

Oh, it's happening now, ain't it?

Number ten.

He's number 13.

13!

OK, I'm part of it now!

Here we are. Ten weeks later

and now you get to enjoy the fruits of your labour.

LAUGHTER

That's a very positive spin, I think.

This is the toughest there is.

This is where the true heroes come.

-TAMEKA:

-It just sounds so aggressive.

-LES:

-I'd actually rather do 20 minutes stand-up for them right now!

I can't say I agree with you!

The intensity rises.

Here it is. Tough Guy 2018.

The team will be tackling over 5km of leg-sapping mud,

freezing water and some very unappealing obstacles.

They will need to draw on everything they've learned.

First up, the 40-foot cargo net.

Go on, Miles!

Fuck.

Ooh!

Whoo!

Only last week, Tameka struggled to get through a muddy puddle.

Now she's coming face-to-face with 100 metres of the stuff.

-OK, you can do this.

-Mate, I don't know.

-You can do this.

Go on, Tameka, that's it. That's the way.

Away you go, let's go. Straight in, straight in.

There we go. You're all right.

Oh, my God!

You're a winner, mate. Let's do this.

Let's make them proud. Let's go.

Bless you. Oh, no.

Thank you, guys. Well done to all of us.

Mini hug. Mini hug, mini hug.

Amazing. Did you go through the water?

-Yes, I did.

-You are a fucking legend.

The team have stayed together till now.

But, to avoid getting cold, Susannah and Miles push on.

That is fucking deep.

They are doing amazing, I mean really amazing.

This is properly tough.

They're still pushing on.

They're tenacious. It's fantastic.

Yeah!

An hour in, and Susannah goes into the water again.

Les, the second oldest runner taking part today,

is feeling the burn.

Go, Daddy!

-Go, Daddy!

-Hi, Tom. Hi, Ellie!

Les is doing absolutely fantastically.

He is just throwing himself into everything

and I'm so proud of him.

You can do it, Susannah!

Come on, come on, come on. Hand under!

The water is just above freezing.

The cold saps your energy and chills to the bone.

I've just hit my 10,000 steps.

CHEERING

Woohoo!

At the water plunge, Susannah's husband, Sten, watches on.

Woo!

She is so fit and is so psyched up, there's no holding her back.

22 years of marriage and she's still surprising me.

That's you. Finish, finish, finish! Go, go, go!

After almost two hours on the course, Susannah's first to finish,

even if she is narrowly pipped to the post

by a semi-naked man in latex underwear.

I couldn't stop. It's like to go into a zone.

You just look down at this T-shirt, and that was it.

Sport Relief in my head.

But it's not over for everyone.

The other three are still out there.

He's in, he's in, he's in.

Tameka approaches another water hurdle,

one far deeper than the first.

That is a woman who's afraid of this environment.

Absolutely utterly afraid.

It's incredible.

Absolutely brilliant, Tameka.

Amazing.

38-year-old Miles is next over the line.

-Go on, Miles!

-Wow!

Now almost a stone lighter...

Amazing.

..his kids better watch out next time they play hide and seek.

Les Dennis. Remember, he's 64 years of age.

Two...three!

Whoo!

Legend. Absolute legend.

Tameka!

Ten weeks ago, Tameka had a dodgy knee and a fear of mud.

Tammy!

But look at her. The knee's held out,

and water and mud have been conquered.

Come on, come on!

I have done things that I would never have done.

I've done mud. This city girl has gone to the countryside.

Before this, I never even watched Countryfile!

Here he comes.

Having turned his health round in a matter of weeks,

Les Dennis finishes the Tough Guy.

Hey-hey!

Wahey!

Oh...

You're alive!

Yeah, I'm alive!

Absolutely brilliant. Well done.

Not long ago, these four were unfit, unhealthy

and with a terrifying Sport Relief Challenge ahead of them.

Now, they're a team.

They've made changes to their bodies, battled their demons

and they've even produced a few endorphins along the way.

I've probably gone mad in the head,

as a result of chemicals that have never been released

in my brain before, but...

..yeah, that was extraordinary.

-Proud of you guys.

-Greg!

-Absolutely awesome.

Just great to be part of this team.

I just feel such a sense of achievement.

CHEERING

If you're sitting at home on the sofa watching this

instead of exercising,

well, you're probably not getting a chemical rush to the head.

But giving to charity's also proven to make you feel pretty darned good.

So, go on, start texting those numbers.