| Step - Cardio Component |
| Block One |
| 1x | Basic R | 4 |
| 2x | Mambo Cha-cha-cha RL (R on the step, cha-cha-cha turning to face the back, mambo L on the floor and cha-cha-cha turning to face front again) | 8 |
| 1x | L-Step R (turn while stepping down to face R wall) | 4 |
| 1x | Knee Lift L (step down front of the step) | 4 |
| 1x | Mambo R (side and back turning to face L wall) | 4 |
| 1x | Repeater R (step R, lift L knee, down L do two switches, L knee up and down down) | 8 |
| | Repeat With Left Leg |
| Block Two |
| 2x | V-Step RR (second backwards on the floor) | 8 |
| 1x | Rocking Horse R (Step R, lift L knee, L down, Lift R knee, all this facing L wall) | 4 |
| 1x | Knee Lift Straddle R | 4 |
| 1x | Squat (straddling the bench) | 4 |
| 1x | Knee Lift L (and step down behind the step) | 4 |
| 1x | Scoop R (behind the step) | 4 |
| 1x | Over the top L | 4 |
| | Repeat With Left Leg |
| Block Three |
| 2x | Tap RL (taping on the floor, alternating corners) | 8 |
| 1x | Kick R (on count 4 instead of stepping down, lift R knee) | 4 |
| 1x | V-step R (backwards on the floor) | 4 |
| 1x | Pony R (on L corner) | 4 |
| 1x | Kick-cross country L (step L, kick R, down down and cross country) | 6 |
| 1x | Knee Lift L | 4 |
| 1x | Lunge-Knee Lift L (Lunge L and knee lift on count 2) | 2 |
| | Repeat With Left Leg |
| Block Four |
| 2x | Mambo RR (first on the step, second on the floor) | 8 |
| 1x | Double Knee lift R | 6 |
| 2x | March LR (around R short end of the step turning clockwise) | 2 |
| 2x | Peg Leg L (two marches on the step and one down) | 6 |
| 2x | March LR (on top of the step) | 2 |
| 2x | Lunge L | 4 |
| 2x | March LR (down on the floor turning to face front) | 2 |
| 1x | Jumping Jack (lift L leg on count 2) | 2 |
| | Repeat With Left Leg |
