| Step - Cardio Component |
| Block One |
| 1x | Basic R | 4 |
| 2x | Taps RR (tap your R foot twice on the center of the step) | 2 |
| 2x | March RL (on the floor) | 2 |
| 1x | Knee Lift Straddle R | 4 |
| 1x | Over-The-Top L | 4 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Pony R (on L corner, do not come down) | 2 |
| 1x | Lunge L | 2 |
| 1x | Straddle LR | 2 |
| 1x | Jump (feet together on top of the step) | 2 |
| 1x | Straddle LR | 2 |
| 1x | Cha-Cha-Cha LRL | 2 |
| 1x | Knee Lift R (and step down in front of the step) | 4 |
| | Repeat With Left Leg |
| Block Three |
| 1x | Tap R (on L corner) | 4 |
| 1x | Lunge R (and L R knee on 2) | 2 |
| 2x | Jog RL (on the floor) | 2 |
| 2x | March RL (on top of the step facing L wall) | 2 |
| 1x | Lunge R | 2 |
| 2x | March LR (down down) | 2 |
| 1x | Jumping Jack (on the floor) | 2 |
| | Repeat With Left Leg |
| Block Four |
| 1x | L-Step R | 4 |
| 2x | Step Touch LR (first one away from L short end of the step and second diagonally to stand next to the step facing R wall in the front) | 4 |
| 1x | Mambo R (on the floor and turning to face front of the step) | 4 |
| 1x | Knee Lift R (in the middle of the step) | 4 |
| 2x | Curl LR (side to side) | 8 |
| 2x | Hip Extension LR (side to side) | 8 |
| | Repeat With Left Leg |
