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| Step - Cardio Component |
| Block One |
| 1x | Basic R | 4 |
| 1x | Mambo L (L foot on the step and back. Some people call this step, rock step) | 4 |
| 1x | Basic L | 4 |
| 1x | Mambo R (R foot on the step and back. Some people call this step, rock step) | 4 |
| 2x | L-Step (L corner) | 8 |
| 2x | Curl LR | 8 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Knee Lift Straddle | 4 |
| 1x | Repeater (from the straddle, step L and repeater R, stepping down on the back of the step facing L wall) | 8 |
| 1x | Over The Top | 4 |
| 2x | Turn Step | 8 |
| 2x | Step Touch (behind R end of the step facing L wall) | 4 |
| 1x | Over the Top | 4 |
| | Repeat With Left Leg from the back of the step |
| Block Three |
| 1x | Squat (R leg on the step and feet together, clap twice) | 4 |
| 1x | 2-Knee Repeater (end the move with the knee in the air) | 4 |
| 2x | 3 twists (bring your L foot down and jump side to side; 1,2,3 pause, 1,2,3 so that you end up with the L foot on the step, R foot on the floor behind the step facing L wall) | 8 |
| 1x | Hip Extension (your L foot is already on the step, so just tap it and lift R leg) | 4 |
| 1x | Over The Top | 4 |
| 4x | March (around the L corner of the step to the back of the step facing R wall) | 4 |
| 1x | Over The Top | 4 |
| | Repeat With Left Leg |
| Block Four |
| 2x | Turn Step | 8 |
| 2x | March (R on the step, L on floor, R on the floor straddling the bench, L on the floor) | 4 |
| 1x | Over The Top | 4 |
| 2x | Turn Step | 8 |
| 2x | March (L on the step, R on floor, L on the floor straddling the bench, R on the floor) | 4 |
| 1x | Pivot Turn (front of the step facing R wall) | 4 |
| | Repeat With Left Leg |
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