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| Step - Cardio Component |
| Block One |
| 1x | Repeater (Step side on top of the step after the first knee up) | 8 |
| 2x | Grapevine LR (on the floor) | 8 |
| | Repeat With Left Leg |
| Block Two |
| 2x | Knee Lift RL | 8 |
| 2x | Kick-Ball change (Step R, kick L ball change on the step, kick L ball change, kick L and step down) | 8 |
| | Repeat With Left Leg |
| Block Three |
| 1x | L-Step R | 4 |
| 1x | Across-The-Top | 4 |
| 1x | L-Step L (back of the step facing L wall) | 4 |
| 1x | Over-The-Top L | 4 |
| 3x | Turn Step | 12 |
| 1x | Curl | 4 |
| | Repeat With Left Leg |
| Block Four |
| 2x | Hip Extension RR (moving back towards the short R end of the step) | 8 |
| 1x | Repeater (Step R, lift L knee, tap L foot on the floor three times, lift L Knee and step down) | 8 |
| 1x | Over-The-Top R (very close to the R short end of the step) | 4 |
| 2x | Step Touch LR (on the floor facing L wall) | 4 |
| 1x | Side Leg Lift L (back of the step) | 4 |
| 4x | March (to the front of the step) | 4 |
| | Repeat With Left Leg |
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