| Step - Cardio Component |
| Block One |
| 1x | Mambo R (on the step 1,2, on the floor 3,4) | 4 |
| 1x | Basic R | 4 |
| 1x | Knee Lift Straddle R | 4 |
| 1x | Over-The-Top (step up L and to the front of the step facing L wall) | 4 |
| 2x | Knee Lift RL | 8 |
| 1x | 3-Knee Repeater R (Knee, Side Leg Lift, Curl) | 8 |
| | Repeat With Left Leg |
| Block Two |
| 1x | V-Step R | 4 |
| 2x | March RL (on the floor, half tempo, open R 1,2, open L 3,4) | 4 |
| 2x | March RL (feet together tempo) | 2 |
| 1x | 2-Knee Repeater R (in the middle of the step) | 6 |
| | Repeat With Left Leg |
| Block Three |
| 2x | Curl RR | 8 |
| 2x | March RL (on the step, facing L wall) | 2 |
| 1x | Lunge R | 2 |
| 2x | March LR (on the floor, facing L wall) | 2 |
| 1x | Lunge L (on the floor) | 2 |
| 1x | Knee Lift Straddle | 4 |
| 1x | Cha-Cha-Cha LRL (straddling the bench) | 2 |
| 1x | Jump (on top of the step) | 2 |
| 3x | Lunge RLR (from the top of the step facing L wall) | 6 |
| 2x | March LR (on the floor) | 2 |
| Block Four |
| 4x | March RLRL (around L short end of the step to the back of the step) | 4 |
| 1x | Over-The-Top R | 4 |
| 4x | March LRLR (around R short end of the step to the back of the step) | 4 |
| 1x | Over-The-Top L | 4 |
| 2x | Hip Extension RL | 8 |
| 2x | Over-The-Top RR (turn after the first one to face the R wall and lead R again to the front of the step) | 8 |
| | Repeat 3 and 4 With Left Leg |
