| Choreography Hi/Lo |
| Hi/Lo - Cardio Component |
| Block One |
| 4x | March RLRL (back) | 4 |
| 2x | Step Touch RL (do a quarter of a turn and face L wall on the second) | 4 |
| 1x | Double Step Touch RR (still facing L wall) | 4 |
| 1x | Step Touch L (half tempo) | 4 |
| 4x | March RLRL (forward towards L wall) | 4 |
| 2x | V-Step RR (quarter turn clockwise on the second to face front of the room) | 8 |
| 1x | Step touch R | 2 |
| 1x | Lunge L | 2 |
| | Repeat With Left |
| Block Two |
| 2x | Pony RL (moving forward) | 4 |
| 4x | Jog RLRL | 4 |
| 2x | Pony RL (moving forward) | 4 |
| 4x | Jog RLRL | 4 |
| 1x | Mambo R | 4 |
| 1x | Pivot-Turn R | 4 |
| 3x | Step Touch RLR (making a square turning to that after the first make quarter of a turn face L wall, and after the second face back wall) | 6 |
| 1x | Lunge L | 2 |
| | Repeat With Left Leg facing back wall |
| Block Three |
| 2x | Curl RL (step R, curl L, step L curl R) | 4 |
| 1x | Step Touch R | 2 |
| 2x | March LR (step forward L and then R like doing a basic on the floor but without stepping back) | 2 |
| 2x | Curl LR (step L, curl R, step R curl L) | 4 |
| 1x | Step Touch L | 2 |
| 2x | March RL (step backwards R and then L) | 2 |
| 1x | 2-Knee Repeater R (step R lift L knee twice and down down) | 6 |
| 2x | Cross country (some people call this switch or scissors) | 2 |
| 2x | Step Touch RL | 4 |
| 1x | Step Touch R (half tempo) | 4 |
| | Repeat With Left |
| Block Four |
| 2x | Knee Lift RL | 4 |
| 1x | Knee Lift R | 1 |
| 1x | Jumping Jack | 2 |
| 1x | Jump (with your feet together jump forward) | 1 |
| 1x | V-Step R (backwards) | 4 |
| 1x | Mambo R | 4 |
| 1x | Curl R (step R curl L) | 2 |
| 2x | March LR (moving to the left facing front) | 2 |
| 1x | Curl L (step L curl R) | 2 |
| 2x | March RL (moving to the right facing front) | 2 |
| 2x | Step Touch RR (jumping on R leg and extending the L leg) | 4 |
| 1x | Basic R (lift L knee on count 4) | 4 |
| | Repeat With Left Leg |
