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| Step - Cardio Component |
| Block One |
| | Both steps are vertical, step on the R is 1, the one on the L is 2 |
| 4x | Tap RLRL (on 1,2,1,2) | 16 |
| 2x | Turn Step RR (R on 1, R on 2) | 8 |
| 1x | 3-Knee Repeater-tap (see choreo tutorial, this is done R on 1) | 8 |
| | Repeat With Left Leg |
| Block Two |
| 1x | 2-Knee Repeater R on 1 (jump a little after the second knee and turn around L shoulder while stepping down to face back and start walking about back short end of step 1) | 6 |
| 2x | March LR (around short back end of step 1, now you are facing front on the R side of Step 1) | 2 |
| 1x | 2-Knee Repeater L on 1 (jump a little after the second knee and turn around R shoulder while stepping down to face back and start walking about back short end of step 1) | 6 |
| 2x | March RL (around short back end of step 1, now you are facing front on the L side of Step 1) | 2 |
| 1x | Scoop R on 1 | 4 |
| 2x | Over-The-Top LR (on 2) | 8 |
| 1x | Scoop R on 1 | 4 |
| | Repeat With Left Leg. |
| Block Three |
| 1x | Knee Lift Straddle R (on 1) | 4 |
| 4x | March LRLR (L forward, R forward, L back, R back still straddling bench 1) | 4 |
| 2x | Knee Lift LR (step L, lift R, step R, lift L and step down in the middle of the steps) | 8 |
| 4x | Knee Lift LRLR (on 2,1,2,1) | 16 |
| | Repeat With Left Leg |
| Block Four |
| 1x | Broadway Step R on 1 (see choreo tutorial) | 8 |
| 1x | 2-Knee Repeater R on 1 | 6 |
| 1x | Jumping Jack (in the middle of both steps) | 2 |
| 1x | L-Step L on 2 (short forward end of step 2) | 4 |
| 1x | Across the Top L on 2 | 4 |
| 1x | L-Step R on 2 (turning to face front) | 4 |
| 1x | Hip Extension R on 1 | 4 |
| | Repeat With Left Leg |
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