| Step - Cardio Component |
| Block One |
| 1x | Basic R | 4 |
| 2x | Taps RL | 4 |
| 1x | v-step R | 4 |
| 1x | Jump (feet apart on the floor) | 2 |
| 1x | Jump (feet together) | 1 |
| 1x | Knee lift L | 1 |
| | Repeat With Left leg |
| Block Two |
| 1x | Mambo R (R foot on the step) | 4 |
| 4x | Jog RLRL (on the floor) | 4 |
| 2x | Hip Extension RL (alternating corners) | 8 |
| 1x | Knee Lift-straddle R | 4 |
| 1x | Over the top L | 4 |
| 2x | Knee Lift LR (center of the step) | 8 |
| | Repeat With Left Leg |
| Block Three |
| 1x | L-Step R (turn to face R wall) | 4 |
| 2x | Taps LL (on short L end of the step) | 2 |
| 1x | 2-Knee repeater L (step L and lift R Knee twice) | 6 |
| 2x | Cross country (some people call this switch, you jump and R leg goes forward + L leg goes back imitating the cross country skiers) | 2 |
| 2x | March LR (on top of the step) | 2 |
| 3x | Lunge LRL | 6 |
| 2x | March LR (down, down) | 2 |
| 1x | Lunge L (on the floor) | 2 |
| 1x | Over-the top R | 4 |
| 1x | Jumping Jack (on the floor) | 2 |
| | Repeat with Left leg |
| Block Four |
| 1x | Knee Lift R (on L corner) | 4 |
| 1x | L-step L | 4 |
| 1x | Lunge R (on the floor) | 2 |
| 1x | Across-the-top L | 4 |
| 1x | Lunge L (on the floor) | 2 |
| 1x | Mambo R (on the floor, moving back towards front of step) | 4 |
| 3x | Side leg lift RLR | 12 |
| | Repeat with Left leg |
