| Step - Cardio Component |
| Block One |
| 1x | Basic R | 4 |
| 1x | Squat R (on the floor) | 4 |
| 1x | Repeater-Straddle R (on L corner) | 8 |
| 2x | Hip Extension LR | 8 |
| 2x | Knee Lift LR (turning clockwise after the first one) | 8 |
| Repeat With Left Leg |
| Block Two |
| 1x | V-Step R | 4 |
| 2x | Turn Step RL (ball change after each one on the floor) | 8 |
| 1x | Knee Lift-Straddle R | 4 |
| 2x | March LR (when you put your R foot on the step, lift L Knee) | 2 |
| 2x | Lunge LR | 4 |
| 2x | March LR (down on the floor) | 2 |
| 2x | Taps LR (Step L, tap R on the floor, Step R, tap L on the floor) | 8 |
| | Repeat With Left Leg |
| Block Three |
| 1x | 2-Knee Repeater R | 6 |
| 1x | 3-Taps L (step L, tap R forward, back, forward on the floor and down down) | 6 |
| 2x | Over-The-Top RR | 8 |
| 2x | March RL | 2 |
| 1x | Lunge R | 2 |
| 2x | March LR (on the floor) | 2 |
| 1x | Lunge L | 2 |
| 1x | Knee Lift R | 4 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Pony R | 4 |
| 2x | Cha-Cha-Cha LRL RLR (around R short end of the step) | 4 |
| 1x | Over The Top L | 4 |
| 2x | L-step LL (tap L foot on count 4) | 8 |
| 4x | Knee Lift-Straddle R | 4 |
| 2x | Cha-Cha-Cha LRL (straddling the bench) | 2 |
| 1x | Knee Lift R (Step down front of the step) | 4 |
| 1x | Tap R (on the step) | 2 |
| | Repeat With Left Leg |
