| Choreography Hi/Lo |
| Hi/Lo - Cardio Component |
| Block One |
| 4x | March forward (on count 4 leave the left foot behind and turn your body to face L wall) | 4 |
| 1x | Side-to-Side LR (some people call this plie-touch) | 4 |
| 4x | Pony LRLR (two moving forward towards the L wall, two moving back) | 8 |
| 1x | Double Step Touch L (moving back still facing L wall) | 4 |
| 2x | Lunge RR (turn clockwise on the second to face front again) | 4 |
| 3x | Step Touch RLR | 6 |
| 1x | Lunge L | 2 |
| | Repeat With Left Leg |
| Block Two |
| 1x | Grapevine R | 4 |
| 4x | Step Touch LRLR (turning counterclocksise and end up facing front again) | 8 |
| 1x | Mambo L | 4 |
| 1x | Chassee-mambo (bring R foot in front of L foot on 3 and 4) | 4 |
| 1x | Mambo R (R foot side, then back) | 4 |
| 1x | Chassee-mambo (bring L foot in front of R foot on 3 and 4) | 4 |
| 1x | Mambo L (L foot side, then back) | 4 |
| | Repeat With Left Leg |
| Block Three |
| 2x | Cha-Cha-Cha RLR LRL (some people call this shuffle, it is done with legs apart) | 4 |
| 1x | Jump (feet together) | 2 |
| 1x | Wave (make a wave with your body, this is similar to the Qi Gong waves) | 2 |
| 2x | March RL (moving forward) | 2 |
| 1x | Cha-Cha-Cha RLR (moving forward) | 2 |
| 2x | March LR (moving forward) | 2 |
| 1x | Cha-Cha-Cha LRL (moving forward) | 2 |
| 4x | March R (back) | 4 |
| 1x | Power Jack | 4 |
| 4x | March R (back) | 4 |
| 1x | Power Jack | 4 |
| | Repeat With Left Leg |
| Block Four |
| 2x | Fast squats RL | 4 |
| 4x | March RLRL (clockwise around yourself to end up facing diagonally left front corner of the room) | 4 |
| 1x | Mambo-Cha-Cha-Cha (R mambo, cha-cha-cha moving horizontally across to face the R front corner) | 4 |
| 1x | Mambo-Cha-Cha-Cha (L mambo, cha-cha-cha moving horizontally across to face the L front corner) | 4 |
| 1x | Basic R (like a basic on the step) | 4 |
| 1x | Jump (feet together, forward 1,2 back 3,4) | 4 |
| 1x | Pivot-Turn R (end up facing front of the room) | 4 |
| 1x | Squat | 4 |
| | Repeat With Left Leg |
