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| Choreography Hi/Lo |
| Hi/Lo - Cardio Component |
| Block One |
| 3x | Taps RLR | 6 |
| 1x | Step Touch | 2 |
| 3x | Taps LRL | 6 |
| 1x | Step Touch | 2 |
| 4x | March forward (L Knee lift on count 4) | 4 |
| 2x | Lunge LL | 4 |
| 4x | March back | 4 |
| 1x | Jack (slow) | 4 |
| | Repeat With Left Leg |
| Block Two |
| 2x | V-Step RL | 8 |
| 2x | Curl | 4 |
| 2x | Curl (turn around the R shoulder, you are now facing the back of the room) | 4 |
| 2x | V-Step RL | 8 |
| 2x | Curl | 4 |
| 1x | Double-Curl (turn around the R shoulder, you are now facing the back of the room) | 4 |
| | Repeat With Left Leg |
| Block Three |
| 1x | Mambo R | 4 |
| 3x | Step Double Knee (Step L, lift R knee, lunge R leg back, lift R knee and step R, lift L knee, lunge L leg back, lift L knee, etc) | 12 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Grapevine (lift L knee on count 4) | 4 |
| 2x | 3 Knee jogs (lift RLR Knee, LRL) | 8 |
| 2x | Step Touch LR | 4 |
| | Repeat with Left Leg |
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