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| Step - Cardio Component |
| Block One |
| 2x | Basic RL | 8 |
| 2x | Over-The-Top RL | 8 |
| 1x | Repeater (Knee, Side Leg lift, Curl) | 8 |
| 1x | Tap R | 4 |
| 1x | Turn Step | 4 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Repeater (Step R, Lift L knee, R on the floor straddling the bench, R step up, L knee) | 6 |
| 3x | Lunge LRL | 6 |
| 2x | Double Lunge RR (step down on the floor, back of the step facing L wall) | 4 |
| | Repeat With Left Leg from the back of the step |
| Block Three |
| 1x | Kick R | 4 |
| 2x | March LR (back away from the step) | 2 |
| 2x | Clap | 2 |
| 2x | March RL | 2 |
| 1x | Mambo R (R on the step, R on the floor) | 4 |
| 1x | Jumping Jack | 2 |
| | Repeat 2 and 3 With Left Leg |
| Block Four |
| 1x | Squat R | 4 |
| 1x | Pivot-Turn R (on the floor facing L wall) | 4 |
| 1x | Over-The-Top | 4 |
| 1x | Squat R (on the floor) | 4 |
| 3x | Knee Lift LRL (back of the step) | 12 |
| 4x | March LRLR (around L short end of the step to face R wall) | 4 |
| | Repeat With Left Leg |
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