| Choreography Hi/Lo |
| Hi/Lo - Cardio Component |
| Block One |
| 4x | March RL forward (leave L foot behind on count 4) | 4 |
| 2x | Side-To-Side LR (some people call this a plie-touch. Turn around L shoulder to face back of the room) | 4 |
| 4x | March LR forward facing back of the room (leave R foot behind on count 4) | 4 |
| 2x | Side-To-Side RL (some people call this a plie-touch. Turn around R shoulder to face front of the room) | 4 |
| 2x | V-Step RL | 8 |
| 2x | Lunge RL | 4 |
| 1x | Squat | 4 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Grapevine R | 4 |
| 4x | March LRLR (360 degree turn around L shoulder) | 4 |
| 4x | Scoop LRLR (moving forward) | 8 |
| 4x | Pony LRLR (moving back, bring your arms up, down, up down) | 8 |
| 4x | Step Touch LRLR (arms: R behind head, L behind head, R extended out to the side, L extended out to the side, 5,6 cross arms in the front, 7 open together to the side and clap on 8) | 8 |
| | Repeat With Left Leg |
| Block Three |
| 1x | Lunge R | 2 |
| 2x | Double Step Touch LL | 4 |
| 1x | Lunge L | 2 |
| 2x | Double Step Touch RR | 4 |
| 1x | Step Knee (step R, lift L knee) | 2 |
| 2x | Knee Lift RL (single count each) | 2 |
| | Repeat With Left Leg |
| Block Four |
| 2x | V-Step RR (turn after the first and do the second one facing the back) | 8 |
| 1x | Mambo R | 4 |
| 2x | Chassee RLR, LRL (moving forward) | 4 |
| 2x | V-Step RL | 8 |
| 1x | Mambo R | 4 |
| 1x | 1/2 Pivot Turn R (step R pivot and end up facing back wall) | 2 |
| 1x | Chassee RLR (facing back of the room moving forward) | 2 |
| | Repeat With Left Leg facing back of the room |
