Cathe Friedrich's High Step Training DVD This 60 minute advanced total body conditioning circuit will provide the ultimate overall fitness challenge. You will only need a light and heavy set of hand weights as well as a fixed weighted barbell. We used 5 pound and 10 pound hand weights and a 30 pound barbell. After a 5 minute warm up you will start the first of five fitness cycles. Warm up 5 fitness cycles of: cardio (2 min) Legs (2 min) 3 or 4 exercises for one major upper body group. Stretch.