As you explore your Gold Members Only pages you will find workouts ranging from 4 minutes to 40 minutes. Always be sure to do a warm-up and cool down. They last between 5-10 minutes. You can select those from this membership site, or do your own. Either way, please move your body a bit. Get your heart rate up, your blood flowing, stretch, your muscles ready for action. Prepare yourself for exercise before pressing play. And be sure to cool down once our workouts are complete. We prefer the warm-up and cool down options here at Strong Sexy Mammas. But you do you!