Go Hard or Go Home

Welcome to paradise… and for eight Brits, the toughest 28 days of their lives.

Eight Brits feeling lost in life (the Trainees) and wanting a total mind and body reset, pair up with eight fitness pros (the Warriors) to compete in epic challenges, designed to push their minds and bodies to the absolute limit. The Warriors have all used sport and fitness to overcome demons in their own lives, now they're ready to put their reputations on the line to prove they can do the same for their trainee too.

But this is the island of tough love, and to transform the trainees' minds and bodies, each Warrior must push their Trainee through a hardcore 28-day regime, competing alongside them in a series of spectacular challenges, against the other pairs.

It's decision time for the Trainees following Jordan's tempting offer to test their commitment to the process.

For those who choose to stay on the island, the training ground awaits, and Coach gathers them to outline the process they'll need to complete to reach the end of the 28 days. Based on the elements, the trainees will need to pass four stages – Earth, Water, Air and Fire – in order to get to the final Spirit Element and have a chance of winning the contest. Along the way they will face physical and mental challenges based on each element, and not everyone will make it to the end, with at least one trainee leaving the process at the end of each element stage.

It's Day 7 on the island, and the winner of the Earth Power challenge has a big decision to make, as they are asked to pair one of their closest rivals with a new Warrior. Meanwhile, Demitri and the other trainees attempt to make a fresh start following the arguments of the previous day.

At the training ground, Adil shows his Warrior, Ty, a fighting spirit which has been lacking until this point. And in an emotionally charged moment, Dylan reveals to his Warrior the reason he wanted to come to the island, as the pair realise just how much they have in common.

On Day 8, the first Element Challenge is looming, and the trainees start to contemplate the fact that one of them will be leaving the island in the next 24 hours. Hope opens up to the group about her past and in training, her Warrior tries to build her confidence for the challenge ahead, while Demitri starts to prove that he can control his emotions.

Day 9 sees the trainees and their Warriors travel across the island and into one of its deepest caves for their Earth Element Challenge, Narrow Escape. In their biggest challenge yet, the pairs must work together to construct and then climb a terrifying 13 metre bamboo ladder to escape the cave. Some trainees find strength of mind and body which they didn't know they had, while others face their biggest fears.

After a dramatic challenge, the two trainees who took the longest to escape the cave face evaluation at the Warrior Summit and after the Warriors' votes are counted, one is asked to leave the island.

The trainees have been on the island for ten days, and following the first elimination, the competition steps up a gear. With a Warrior up for grabs, the group are offered a dramatic opportunity to swap their Warrior – who will stick, and who will twist?

After nearly two weeks on the island, the seven remaining trainees are starting to adapt to the tough regime, so Coach has a surprise for them, throwing in a new trainee to shake things up.

Jack from Newcastle arrives at the Hacienda to a lukewarm reception from some of the boys, who seem worried about his fitness levels, but the self-confessed ladies man receives a warmer reception from some of the girls on the island…

The Trainees have reached the halfway point of the process, and for those that remain, things are about to step up a gear. A new Warrior and Trainee pairing is revealed, and the winner of the power challenge sends shockwaves through the group.

It's Day 18 on the island, and with elimination looming, the advantage won by one trainee has rocked the group, putting all trainees at risk of being sent home from the island. With tension in the air, the trainees head to the training ground for a workshop with Coach and Warrior Nile.

On Day 19, the trainees find themselves on a deserted beach with a towering cliff above them. It's Air Element Challenge Day, and this is the most epic challenge yet.

And the drama doesn't end on the cliff. Back at the Hacienda, and with all trainees at risk, the evaluation takes a shocking turn as one trainee makes the ultimate power play, plunging the future of one of the strongest competitors into doubt.

With the final in sight, the temperature is starting to rise. Who will stay loyal to their Warrior? And after a shock collapse, is this the end of the road for one trainee?

The trainees are just one step from the final, but one trainee has been keeping a secret that will change everything.

It's the final. With just three trainees still standing, who can overcome the biggest challenge yet to be crowned winner?