Since others have broken down the workout already, I'll just give my impressions. Since I've found a lot of annoying things and things that I needed to "correct" to make the workout safe, this will probably end up looking like a very negative review, but my final jugement on the workout is that it is a good total body weight routine, IF you make some modifications.

Overall likes: The music was great (but not loud enough); the workout moves quickly--you're done before you know it; some moves--like the variable-count bicep curls--are very effective; the workout is generally well-balanced (see exceptions below); minimal space is required.

Overall dislikes: Sometimes, the sisters' instruction (or lack of it) or their own form could lead someone who is not familiar with strength training technique to perform the moves incorrectly, even to the point of risking injury; they constantly refer to the weights as "5 pounds," "10 pounds," etc., meaning the weight of each plate on the bar. If you don't have a Troy Lite bar, this reference in pretty useless. Why didn't they just give the total weight? Are they mathematically challenged? Shannon makes a point of exagerated breathing, so you hear an annoying (or is it just me?) shhhhh, or shoooooo throughout much of the workout.

Comments on specific sections:
Squats: Both Shannon and Allison lean too far forward when doing many of the reps. Following their form could lead to lower back strain.

Deadlifts: Why are these done while standing on the step? There is no reason for this (are they trying to imitate some people in the gym who stand on benches to do this workout?). Allison carefully cautions against arching the back, but gives no such caution about rounding it (which is more risky). In addition, the 8 count down reps in the beginning could lead some exercisers to go through a too-deep range of motion, just to get in the entire count. At the top of each rep, there is an exagerated shoulder roll, which I think may lead to not keeping the shoulders in scapular retraction throughout the movement. Instead of the roll, I just recheck my scapular contraction before doing the next rep. The 1 up/1 down reps seem too fast to be safe.

Deadrows: Watch for rocking of the torso, which Shannon gets into, and which is not good on the lower back.

Bench presses/flyes:
I found the variations in hand spacing and repeated reps to be very effective at hitting the chest, as well as the triceps and front shoulder. (See, I DO have something nice to say about this workout!). Again, the 8 count down may lead some people to perform the motion with an excessive range of motion (too depp) just to get the count in.

Lunges: Rather than the 7 down, 1 push off reps ("seven-ups") I did a 6 down, 2 up rep, so I can't comment on the effectiveness of the exact exercise. The "killer" reps (8 single reps per leg) aren't! The workout could do with an additional lower body segment, perhaps step-ups or pliés, but maybe I'm just used to Cathe's infinite reps for the lower body.

Shoulder presses and raises:
Allison's form is horrible here: she pushes up and back. The front shoulders have been worked a lot already during chest presses, but the rear shoulders are not worked much at all. I suggest replacing the forward raise with a bent-over rear shoulder raise.

Biceps: This section was interestig and effective. You start with 8 reps up, the 4 reps down, the 2 reps up, then a 1 count down and up. Then reverse and repeat several times. On the negative side, both Allison and Shannon show some form glitches. Shannon sways her upper body somewhat and Allison raises her shoulders through some reps. More disturbing, Allison seems to take weight work very casually, and starts "grooving to the beat of the music" while doing the exercise: wiggling her upper body around, keeping time with her foot.

Triceps: This was a find section, though I personally don't do dips and subbed there.

Abs: Both sisters don't seem to keep their core as supported as it should be when doing the "barbell roll" move. The rest of the ab work is short but sweet.

Instructor Comments:
Pleasant enough, and they count well, but this workout didn't show me why they seem to have so many fans. Their form was sometimes off (not a good thing in a weight workout), and I found their voices a bit annoying. Also annoying if you, like me, find sentences like "LAY down SLOW" to be offensive to the ears.

Kathryn