Stand with all your weight on your left foot and your right foot in front, toe pointed, with no weight on it.
Bring your right foot behind your left and step back and down onto it. This is the "one" in the sevens.
Slide your left foot a few inches over to the left and step forward and up onto it. This is the "two" in the sevens.
Repeat Steps 2 and 3 with one count for each step until you get to seven. You should finish with all your weight on your right foot and your left foot free in front. You can now bring your left foot behind to go back to the right in the same manner or you can go into another step.
Stand with all your weight on your left foot and your right foot free in front.
Bring your right foot behind your left foot and step back and down onto it. This is the "one" in the threes.
Push your weight all forward and up onto your left foot. This is the "two" in the threes.
Sink back down onto your right foot. This is the "three" in the threes. You should now have all your weight back on your right foot and your left foot free in front. You can repeat the threes on the other foot or go into another step.
Stand with all your weight on your left foot and your right foot free in front.
Hop on your left foot while kicking up behind yourself with your right foot.
Step forward with your right foot and put all your weight onto it.
Place your left foot directly behind your right foot and step back onto it.
Step forward with your right foot and put all your weight onto it again. You can now repeat this step on the other foot (by hopping on your right foot and kicking up behind yourself with your left) or go into another step.