&1-&2-&3-4-&5-&6-&7-8
Step on R foot (&), put L heel front (1), step on L foot (&), put R heel front (2), step on R foot (&), put L heel front (3), hold on count 4 (optional: add an abdominal pulse/contraction on count 4); step on L foot (&), put R heel front (5), step on R foot (&), put L heel front (6), step on L foot (&), put R heel front (7), hold on count 8 (optional: add an abdominal pulse/contraction on count 8)