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| Choreography Hi/Lo |
| Hi/Lo - Cardio Component |
| Block One |
| 4x | March forward (Knee Lift on count 4) | 4 |
| 2x | Pony LR | 4 |
| 2x | Grapevine LR (diagonal back) | 8 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Tap R | 2 |
| 1x | V-Step R | 4 |
| 1x | Jumping Jack | 2 |
| 2x | Knee Lift RL | 4 |
| 2x | Knee Lift RR | 4 |
| 2x | V-Step RR (do the second one to the back, but facing the front of the room) | 8 |
| 3x | Step Touch | 6 |
| 1x | Lunge L | 2 |
| | Repeat With Left Leg |
| Block Three |
| 2x | Scoop RL | 4 |
| 1x | Chasse-Mambo (bring L foot behind R foot on count 3,4) | 4 |
| 2x | Scoop LR | 4 |
| 1x | Chasse-Mambo (bring R foot behind L foot on count 3,4) | 4 |
| 2x | Lunge RR (turn on the second one to face back of the room) | 4 |
| 4x | March RLRL (facing back of the room and lift L knee on count 4) | 4 |
| 2x | Lunge LL (turn on the second one to face front of the room) | 4 |
| 1x | Mambo L | 4 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Grapevine R | 4 |
| 2x | Curl | 4 |
| 2x | Step Touch LR | 4 |
| 1x | Grapevine L | 4 |
| 4x | March forward | 4 |
| 2x | Push-Up | 4 |
| 4x | Step-Touch LRLR(moving back) | 8 |
| | Repeat With Left Leg |
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