| Step - Cardio Component |
| Block One |
| 2x | Basic RL | 8 |
| 2x | March RL (up on the step) | 2 |
| 1x | Lunge R | 2 |
| 2x | Lunge LL (and step down) | 4 |
| 1x | Knee Lift L | 4 |
| 1x | L-Step R | 4 |
| 1x | Tap R (turning to move to the back of the step facing the R wall) | 4 |
| 1x | Over-The-Top R | 4 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Tap R | 1 |
| 3x | March RLR (on the floor turning to face the R corner) | 3 |
| 1x | Tap L | 1 |
| 3x | March LRL (on the floor turning to face the L corner) | 3 |
| 2x | Knee Lift Straddle RL (step down behind the step facing L wall after the second one) | 8 |
| 2x | Curl RL (back of the step) | 8 |
| 1x | Over-The-Top R | 4 |
| 4x | March around the R corner of the step to the back of the step facing L wall) | 4 |
| | Repeat With Left Leg from the back of the step. |
| Block Three |
| 1x | Turn Step R | 4 |
| 1x | L-Step L | 4 |
| 1x | Lunge L (on the floor) | 2 |
| 1x | 2-Knee Repeater R (lift L Knee) | 6 |
| 1x | Across-The-Top R | 4 |
| 3x | Heel Digs LRL | 4 |
| 1x | Across-The-Top L | 4 |
| 1x | L-Step R (turning to face R wall and ready to repeat from the turn step) | 4 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Mambo R (on the step facing L wall) | 4 |
| 1x | Squat R (R foot on the step) | 4 |
| 2x | March RL (on top of the step) | 2 |
| 3x | Tap RRR (on the floor and R foot on top of the step on count 4) | 4 |
| 2x | March LR (down on the floor) | 2 |
| 4x | March RLRL around L short end corner of the step | 4 |
| 2x | Turn Step RL (back of the step) | 8 |
| 1x | Over-The-Top R | 4 |
| | Repeat With Left Leg |
