VII.

Starting position: Standing in front of a step pad/box, left lateral position
Count 1-2: Step up with your left foot, bring the right foot up
Count 3-4: Step down with your left foot backward, bring the right foot down
Count 5-6: Step up with your left foot forward, bring the right foot up
Count 7-8: Step down with your left foot, bring the right foot down

Arm workout:
1. Count 1-2: Stretch your arms to the side, to shoulder height
Count 3-4: Stretch your arm upwards
Count 5-6: Lower your arms to shoulder height
Count 7-8: Bring your arms down, to the starting position

2. Count 1.: Stretch your left arm to the side, to shoulder height
Count 2.: Stretch your left arm to the side, to shoulder height
Count 3.: Stretch your left arm upwards
Count 4.: Stretch your right arm upwards
Count 5.: Lower your left arm to shoulder height
Count 6.: Lower your right arm to shoulder height
Count 7.: Bring your left arm down, to the starting position
Count 8.: Bring your right arm down, to the starting position