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WALKER, Mich. (WZZM) - It's now week three of WZZM 13's Sarah Barwacz and Alana Nehring's Beach Bound segment and it's time to kick it into high gear.

The girls met Dr. Ross Sherman as a local park for an intense workout of intervals and weight lifting.

Here is the break-down of the 60 minute workout; perform 6 intervals of running followed by weight lifting.

5 minute run

5 minutes weight lifting during "rest period"

- chest (press or flies)

- legs (squats, lunges, calf raises)

- biceps (curls)

- triceps (extensions)

- back (rows or pulls)

- shoulders (flies or press)

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