| Step - Cardio Component |
| Block One |
| | Step is Vertical. Start behind the short end of the step. |
| 1x | Basic R | 4 |
| 1x | Straddle R | 4 |
| 2x | Jumps (Straddling the bench, forward, back) | 2 |
| 1x | 2-Knee Repeater R (step down on L side of the step on 5,6) | 6 |
| 2x | Over-The-Top RL | 8 |
| 1x | Tap L | 4 |
| 1x | L-Step L(back to the start position) | 4 |
| | Repeat With Left Leg |
| Block Two |
| 2x | Side Leg Lift RL | 8 |
| 1x | Knee Lift R (step down on L side of the step) | 4 |
| 1x | Over-The-Top R | 4 |
| | Repeat With Left Leg but doing the side leg lift LR from the R side of the step |
| Block Three |
| 1x | 2-Knee Repeater R (jump on the second one and turn around the L shoulder) | 6 |
| 2x | March LR (around back short end of the step) | 2 |
| 1x | 2-Knee Repeater L (jump on the second one and turn around the R shoulder) | 6 |
| 2x | March RL (around back short end of the step) | 2 |
| 1x | Tap R | 4 |
| 4x | March RLRL (around front end of the step) | 4 |
| 1x | Tap R | 4 |
| 1x | Turn Step R | 4 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Mambo R (on the step) | 4 |
| 1x | Pivot Turn R (on the floor) | 4 |
| 1x | Kick-Cross Country R (see choreo tutorial) | 6 |
| 2x | March RL (step R and L on top of the step) | 2 |
| 1x | Lunge R | 2 |
| 2x | March LR (step L and R down) | 2 |
| 1x | Lunge L | 2 |
| 2x | March RL (step R and L on top of the step) | 2 |
| 1x | SSD (single,single,double) Lunge RLRR and step down on the L side of the step | 8 |
| | Repeat With Left Leg |
