Hi BB! Have you watched any of the videos I have on my video wall? You can also see the videos at dailymotion you can go there then enter imuadude and there they are. The footwork alone is good as an aerobic workout, meaning at least 15 minutes and breaking out in a sweat. The pattern is an X with a + only the lines are longer and you start in the middle on the X you go forward and backward on the lines using each foot and the other foot stepping back to the middle ( left foot stays while right moves to upper right also known as #1, step back to middle then left foot goes to upper left hand corner known as #4, left foot goes back to middle also known as #9, the right foot goes back to right lower corner of the X known as #3, right foot back to #9 (middle) and the left foot goes back to left lower corner #2. As you get used to stepping quicker and faster you can start moving your arms/hand, at this point it doesnt matter which hand is in front as long as they are in front as if you are keeping someone away/pushing to one side or the other. Try it one evening instead of watching ghost shows;-) Any questions one way or they other let me know, you can always email me here.